Eat For Your Beauty

His head to toe guide to good health. Remember what your mother said about carrots being good for your eyesight? She was right. "Not only are smart food choices vital to the overall health and welfare, but certain nutrients can truly objective and protect certain parts of his body," says the author of health. From his hair to his heart, yes, even their private parts, the following nutrients will help keep every inch of you is going strong.

1. Skin
What is needed: Vitamin C
It helps the body to produce collagen (which keeps skin firm) increases the flow of oxygen to the skin and helps heal the scar tissue, cuts and bruises.

What to eat:
At least 75 milligrams per day. Good sources: 1 cup cherries (10 mg), pomelo (44 mg) or a small papaya (94 mg).

2. Eyes
What is needed: Beta carotene
This acts as an antioxidant vitamin, knocking down cancer-causing chemicals that can damage tissues of the eye, and helps prevent macular degeneration and cataracts and, according to a spokesman for the American Academy of Ophthalmology.

What to eat:
Bright colors vegetables such as carrots, sweet potatoes, broccoli and yams. (For objective 6 milligrams per day). A sweet potato has 15 mg.

3. Nails
What is needed: Biotin
Studies have shown that vitamin B (known as B7 or vitamin H) helps correct dry, brittle nails, increasing their ability to absorbed water, explain a professor of dermatology at the University of Colombia. Biotin also helps the body metabolize protein, which is vital for the repair and reconstruction of healthy nails.

What to eat:
Thirty micrograms of biotin, which is found in protein-rich foods, including eggs, fish, milk, chees, cereals, potatoes and cabbage. Try that one serving at each meal.

4. Teeth a gums
What is needed: Calcium
This mineral keeps his pearly whites strong and perhaps even disease-free. In fact, research shows that women ages 20 to 39 who get less than 800 milligrams of calcium a day had a 27 percent increased risk of periodontal disease.

What to eat:
Six ounces of almonds, 2 cups white beans, or an 8-ounce glass of milk will provide about one third of the recommended daily allowance of 1000 mg.