بسم الله الرحمن الرحيم

1. بسم الله الرحمن الرحيم

2. Nutrition for healthy young skin Prof.Dr. ZeinabBakry Director of national nutrition institute

3. Food: Is the giver of life, the bread to your literal butter. You need it. But just in the same way that certain foods can ruin your figure, some foods will ruin your skin -- and, conversely, adopting a healthy skin diet can make all the difference in the world.

4. Sure genetics and other lifestyle and environmental factors play a part , but you'd consider food a major factor in deciding whether you have a clear, youthful-looking complexion. Basically, whether you like it or not, what you feed your body dictates whether you have healthy skin or "problem" skin, so it's time to watch what you eat

5. Yogurt Dairy products* contain vitamin A, which "is an important factor when it comes to skin health." As long as you stick to yogurts in non- to low-fat varieties with no added sugars , you will be consuming lots of protein and vitamins -- all which help to enhance your immune system and as a result give you clear, vibrant skin. *Be careful with milk consumption as it has been shown to contribute to acne and clogged pores due to its sugar content and added hormones. Drink it in moderation. Low fat dairy products are full of vitamin A. This essential vitamin does wonders for our skin. If you have a thyroid problem or diabetes that’s another reason for you to stock up on organic law fat yogurts!

6. Blueberries Foods rich in antioxidant properties , have the most antioxidants per serving compared to other commonly consumed fruits and berries, will have a significant impact on your skin, "Free radicals caused by pollution and UV radiation attack skin cells and cause DNA damage," and these tasty little treats are powerful in the fight against the premature aging process. These berries have a great antioxidant capacity which means – the more of these we have, the longer our skin will look youthful and healthy

7. Salmon Fish like salmon, which is "rich in omega fatty acids or essential fatty acids, [is] also critical to the overall health of the skin," Omega-3 fatty acids found in salmon are "responsible for healthy cell membranes and the overall health of the various cells in the body. The stronger the walls of the cells, the more water is kept in, thus making skin cells look more vibrant, plumper and overall more youthful .Our skin needs essential fatty acids. If fish isn’t your thing, try walnuts, or canola oil. All these will give you an amazing result.

8. Almonds Almonds are packed full of vitamin E and are rich in monounsaturated fat, which is a "good" fat known for lowering cholesterol and keeping cell membranes strong and intact, which is crucial for keeping skin youthful. • Almond; Vitamin E helps to moisturize your skin from within. It also protects your skin from damage and premature aging. Eating almonds can help your facial tissue stay in its best shape for years!

9. Spinach This dark leafy green has beta-carotene, a super-charged antioxidant that helps repair skin cells and slows down skin cancer cells. It helps give skin a youthful glow while preventing aging. It also is full of lutein, potassium, fiber and folate, which also help with DNA repair that restores skin cells damaged by the sun and helps keep them cancer-free.

10. Carrots Carrots are an excellent source of vitamin A, which is a required nutrient for healthy skin. They also contain high levels of antioxidants, which prevent free radical damage of skin cells. Vitamin A is required for developing and maintaining skin cells, and a deficiency of the vitamin can cause dry skin. Carrots are also a superior source of fiber, biotin, vitamins K, C and B6, potassium and thiamine

11. Green tea: This drink contains polyphenols which have anti-inflammatory characteristics. And despite what they say, a good tea will not dehydrate your body, it will only work as an anti-oxidant and an anti-inflammatory agent that’ll keep bacteria at bay and will fight off those free radicals that make our skin age early.Green tea is rich in antioxidants that reduce inflammation and protect cell membranes. It has been proven to reduce the damage of sunburns and overexposure to ultraviolet light, which in turn reduces the risk of skin cancer. Green tea is also high in polyphenols compounds that eliminate cancer-causing free radicals

12. Water: Did I even need to mention it? :) Good hydration is our skin’s best friend, right? And I’m talking about good bottled or filtered water in its purest form and not sodas or energy drinks. So ensure that you’re getting at least 8 glasses of water a day for your beautiful skin. Drinking plenty of water at least your individual minimum intake will help keep your skin young and healthy looking. Water in caffeinated or sugary beverages does not count; water intake must be from pure, clean water, which rejuvenates skin cells. Water both hydrates cells and helps them move toxins out and nutrients in. Nutrition expert says when the body is properly hydrated, it sweats more efficiently, which helps keep the skin clean and clear.

13. Apart from calcium, cottage cheeseis great for selenium and it’s an essential mineral for a youthful, glowing skin.

14. Worst: • Salt • Candy • White bread • Smoking

15. Consider these skin-friendly foods: • Carrots, apricots, and other yellow and orange fruits and vegetables • Spinach and other green leafy vegetables • Tomatoes • Blueberries • Beans, peas and lentils • Salmon, mackerel and other fatty fish • Nuts

16. Vitamins & Foods That Promote Healthy Hair Growth

17. Minerals & Foods That Promote Healthy Hair Growth

18. Essential Vitamins for Strong Nails Approximately 20 percent of women are affected by a condition called the brittle nail syndrome. This can be caused by nutritional deficiencies, and can be resolved by getting more essential vitamins. Make sure you're getting enough zinc, folic acid and vitamin C. In addition, getting enough iron in your diet will keep hemoglobin levels in balance, which will strengthen nails. Also, talk to your doctor about taking a vitamin supplement rich in biotin and collagen, which can make nails less brittle. Nail-Friendly Foods When building stronger nails, make sure to eat plenty of protein-rich foods. Also, eat plenty of raw salads, which are rich in vitamins B and C, which can strengthen nails. Calcium is also an important component in a diet for strong nails, and can be found in dairy products and dark green vegetables.

19. Thank you