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Whole Grains Health

Holistic Skincare and Beauty Tips



Healthy skin on the outside of our body reflects what is inside our body. The food we consume – whether through diet or supplements – can help or injure the largest organ in the body.

Our skin needs many important vitamins and minerals in order to perform its functions. Taking care of your skin also means making sure it stays hydrated.

If your skin is prone to dry skin, there are products that can help improve your skin’s natural moisture and elasticity. This article describes 10 vitamins and supplements that are beneficial for dry skin.

Andrii Atanov / Getty Images

Causes of Dry Skin

Dry skin is a common condition that can affect people of all ages. For some people, dry skin is an occasional nuisance, but for others, it can be a chronic condition that needs careful management.

If you have a skin condition like eczema or psoriasis, your skin is likely to be dry all over the place. But several factors also contribute to dry skin, the first being your age.

As you age, your skin becomes drier because your body’s fat and sweat glands don’t produce enough moisture. You can start to notice these age-related skin changes by the age of 40, when sebum production is decreasing. If the skin continues to lose its natural ability to produce water, it becomes extremely dry.

There are other causes of dry skin as well, including:

  • Live in a dry or cool climate
  • Take a hot shower
  • Working in the water
  • Taking certain medications
  • smoking
  • Are deficient in vitamins or minerals
  • Have a skin condition such as psoriasis or eczema
  • Have certain medical conditions like HIV, cancer, and kidney disease

Vitamins for dry skin

There are several solutions for dry skin. When looking for a natural remedy, you may want to explore the many vitamins and minerals that are vital to skin health.

A dietary supplement is a product that is used to add certain nutrients to your diet to meet your needs. These products contain dietary ingredients such as vitamins, minerals, herbs, plant substances or amino acids.

Dietary supplements come in a variety of forms including tablets, powders, liquids, energy bars, enzymes, and capsules.

Talk to your doctor before trying any dietary supplement, including vitamins. They will make sure that you choose a product that suits your needs and is safe for you.

Vitamins and minerals

Your body needs vitamins to function. For example, certain vitamins are necessary for cell growth and the maintenance of organs. The best way to get vitamins is through diet, however there are times when supplements are needed to correct vitamin deficiencies.

vitamin B

Not only are B vitamins known to calm your nerves, but they are also great benefits for your skin.

One study found that B vitamins improve keratinocytes, which make up over 90% of the cells in the outermost layer of the skin (epidermis). B vitamins are known to minimize natural water loss in the skin and affect human fibroblasts, which improve skin texture and firmness.

vitamin C

Vitamin C’s antioxidant properties make it great for skin health as it naturally fights free radicals and pollution, and is a natural UV protection agent. Vitamin C also strengthens the collagen in the skin and protects it from water loss.

Studies have shown that vitamin C helps in the formation of the outer layer of the skin. It can also reduce signs of aging and protect against inflammation.

Vitamin D

Vitamin D (the sunshine vitamin) helps maintain the skin’s immune system and supports the growth of skin cells and the skin’s barrier function. Keratinocytes – the skin cells that make up most of the outer layer of the skin – are also the cells that make vitamin D.

Vitamin D is known to help relieve symptoms of skin conditions like psoriasis and eczema.

Vitamin E.

Vitamin E has many antioxidant properties that can help the skin fight free radicals, making it a popular ingredient in skin care products. When found in these products, vitamin E is often mixed with vitamin C to protect the strength of the vitamin.

When applied topically, vitamin E can help with dry skin and itching. It can also reduce the appearance of scars and stretch marks.

In a 2016 study, 96 participants were treated with 400 IU of oral vitamin E or a placebo per day for eight months. Those who took vitamin E saw improvement and, for some, near remission of their eczema.

You can get vitamin E from foods like nuts, spinach, olive oil, and whole grains, as well as from dietary supplements.


Zinc is a micronutrient that maintains the proper functioning of DNA and RNA regulation, keeps the immune system in good shape and helps with wound healing.

Zinc can be beneficial for dry skin, especially people with eczema or psoriasis. The mineral has anti-inflammatory properties and is known to help prevent UV damage.

When applied topically (for example in the form of zinc oxide), the mineral has powerful antibacterial and antioxidant properties and can help reduce chronic inflammation of the skin.

Other nutrients, foods and supplements

Fish oil

Fish oil is known to reduce inflammation and moisturize the skin, and it can help reduce acne and wrinkles. It can also be used to treat psoriasis.

A 2014 study showed that their psoriasis symptoms improved when participants took fish oil daily for between six weeks and six months.


Collagen forms bones, cartilage, and skin. It has gained popularity as an ingredient in many beauty and health products.

A 2020 study included 60 women who took collagen peptides along with vitamin C, zinc, vitamin E, biotin, and acerola extract for 12 weeks. The combination of nutrients improved the quality and appearance of the participants’ skin by enhancing hydration, renewal, and repair.

Hyaluronic acid
Hyaluronic acid reduces fine lines and moisturizes the skin, making it a common ingredient in skin care products.

A 2017 study included 20 women who took hyaluronic acid in an organic whole-food concentrate with copper, zinc and vitamin C for 40 days. After taking the preparation, the participants noticed a significant increase in skin moisture and elasticity as well as a strong reduction in roughness and wrinkle depth.

Aloe vera

Aloe vera is a plant with antioxidant and antibacterial properties and is known to boost the immune system. It can also relieve excessively dry skin in people with skin conditions such as eczema.


Probiotics support gut health by balancing the bacteria in your microbiome.

A 2015 study found that participants who took a daily dose of Lactobacillus plantarum had increased skin hydration and improved skin barrier function.

You can get probiotic supplements, but they also come naturally in fermented foods like miso, yogurt, kimchi, sauerkraut, kefir, and pickles.

Associated Terms

People can have dry skin for many reasons, but sometimes it is related to a disease. For example, if someone has a specific skin condition such as psoriasis or eczema, their skin is prone to dry skin. There are also other non-skin related conditions that can cause dry skin.

Medical conditions or health factors associated with dry skin include:

Holistic skin care tips

There are many options when it comes to holistic skin care. A holistic approach looks at your skin as a whole and focuses on using natural oils and products for dry skin.

Not only can you find a skin care routine that is right for you, but you can also make various lifestyle changes to support skin health, including:

  • Eat a diet high in whole foods (such as fruits and vegetables)
  • Reduce your intake of sugar and processed foods
  • Drink plenty of water
  • Take a short shower and not too hot
  • Bathing with skin-improving oils
  • So that your skin is well hydrated

Home remedies for dry skin

Some natural products that work alongside vitamins and minerals are coconut oil, jojoba oil, olive oil, shea butter, and rosehip oil. You can use these products topically on your skin.

A word from Verywell

Healthy, hydrated skin starts from within. Eating a nutritious diet, drinking plenty of water, and using products that contain skin-supporting vitamins and minerals can all help keep your skin glowing.

If you have dry skin, the first step is to find out the cause and find the best approach to solving the problem – for example, treating a skin condition like psoriasis or identifying lifestyle habits that contribute to the problem, like smoking or being hot Take a shower.

It’s also important to speak to your doctor about any supplements you are considering. You should make sure that these products are a safe and effective option for your dry skin.

frequently asked Questions

Does vitamin deficiency cause dry skin?

A specific vitamin deficiency can lead to dry skin. For example, if you are deficient in zinc, iron, niacin, vitamin D, or vitamin A, your skin can dry out.

Which home remedies help with dry skin?

There are a few simple ways to keep your skin healthy, such as: For example, drink plenty of water, eat whole foods, cut down on refined sugars, take short hot or cool showers, and use natural oils like coconut, olive, and jojoba oils.

What is the Best Vitamin for Dry Skin?

The best way to treat dry skin depends on how dry it is and what makes it dry. For example, if you have a skin condition such as psoriasis or eczema, treating dry skin may be different than dry skin due to the climate in which you live.

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Whole Grains Health

The Pros and Cons of Vegetarian Diets



Many people follow a vegetarian diet to improve their health. The health benefits of a vegetarian diet are well documented. But this diet also has disadvantages. When thinking about following a vegetarian diet, consider these pros and cons to make sure it is right for you.

Pros: A vegetarian diet can lower your risk of disease.

Fruits, vegetables, whole grains, nuts and seeds are at the heart of a healthy, balanced vegetarian diet. These foods provide an abundance of health-protecting vitamins, minerals, antioxidants, and fiber that can lower the risk of common chronic diseases such as heart disease, diabetes, some cancers, and obesity.

Cons: Just because it’s vegetarian doesn’t mean it’s healthy.

On the other hand, if your vegetarian diet includes a lot of highly processed foods instead of whole plant foods, the risk of some chronic diseases may even increase. There are plenty of junk foods that can fit into a vegetarian diet but are not good for you – think soda, chips, and cookies, among others. Packaged vegetarian meals and snacks can contain high amounts of added sugar, sodium, and fat and offer little to no nutritional value. Remember, as with any diet, there are ways to make a vegetarian diet healthy and turn it into a diet disaster.

Pros: You have options when it comes to going vegetarian.

You can determine the type of vegetarian eating plan that will work best for you. Some people cut meat, fish, and poultry from their diet, but eat eggs and dairy products. Others only allow eggs or only dairy products. Some occasionally contain seafood. A vegan diet eliminates all foods that come from animals, even things like honey.

Downside: You may be nutritionally deficient.

Some essential nutrients such as vitamins B12 and D, calcium and iron are not found in many plant foods. Vegetarian diets can provide these nutrients as long as food intake is properly planned, but supplementation is sometimes required. The main sources of these nutrients for vegetarians include:

  • Vitamin B12: Found in animal products such as eggs and milk (as well as meat, fish and poultry). Also found in some fortified grains, nutritional yeast, meat substitutes, and soy milk.
  • Vitamin D: In addition to eggs and fish, it is also found in fortified vegetable milk and mushrooms. Vitamin D is also obtained from exposure to the sun.
  • Calcium: In addition to dairy products, calcium is found in fortified plant-based milk, grains, juice, tofu, kale, kale, broccoli, beans, and almonds.
  • Iron: You can get iron from eggs, but also fortified grains, soy, spinach, Swiss chard, and beans. Combine iron-rich foods with vitamin C-rich foods like citrus fruits, peppers, or tomatoes to increase your intake.

Starting a vegetarian diet can be difficult when shopping for groceries, dining out, and dining in social settings. Over time this will get easier, but will require some work. Read the product labels and familiarize yourself with common animal ingredients like casein, whey, and gelatin. In restaurants, remember that meatless meals can be made with dairy or other animal products such as beef or chicken broth. So ask questions to make a choice that is right for you. If you’re eating at home, it’s best to bring a vegetarian dish that anyone can enjoy.

If you are committed to a vegetarian lifestyle, a registered dietitian can provide helpful tips to better meet your nutritional needs.


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Whole Grains Health

Falling for weight loss myths



I’m here to warn you about 5 fat loss myths that most people fall for. This may sound like soapbox talk and we apologize, but trust us when we say this is a message that needs to be spread.

Your fat loss depends on it.

Don’t waste time on these:

Myth: Diet pills help with fat loss

It’s so tempting! The commercials make compelling claims about the power of diet pills, but don’t fall for them. The “magic pill” has yet to be discovered (it was discovered – exercise. It just doesn’t come in pill form). Diet pills are more likely to damage your health and burn your wallet than you lose weight.

Don’t take a pill – instead, burn calories with exercise.

Myth: You should starve to lose fat

Trying to lose weight by starving is not only ineffective but also dangerous. It may seem like a severe calorie restriction would result in the fastest weight loss, but your body is complex and doing so disrupts your metabolism and slows down your results.

Don’t starve yourself – instead, eat healthy, small meals throughout the day.

Myth: Lots of crunches will straighten your abs

We all want our midsection to look toned while walking on the beach, but excessive crunches aren’t the solution for tight abs. To achieve a slim look, you need to focus on burning off the layer of fat that covers your abs.

Don’t be obsessed with crunches – focus on burning fat instead.

Myth: Eat Packaged Diet Foods For Quick Results

It is amazing to see what foods are packaged as “diet” or “weight loss” aids. In most cases, these products contain refined sugars and other artificial ingredients that your body doesn’t need.

Don’t eat packaged diet foods – stick to nutritious whole foods instead.

Myth: You have to avoid carbohydrates to lose fat

Carbohydrates get a bad rap, which is unfortunate because you can (and should) eat carbohydrates while you are losing weight. The key is to stick with whole grains, oatmeal, and brown rice while avoiding processed and refined flours and sugars.

Don’t go without all carbohydrates – stick with healthy carbohydrates instead.

Fred Sassani

Now that you know what not to do to look your best this summer, it’s time to go over your beach-ready game plan.

Here’s what you need to know in 3 easy steps:

First: cut out the trash

The best way to do this is to start cleaning your kitchen. Avoid sugary, processed, and high-fat foods. Once the rubbish is cleared away, don’t buy anything more. Remember, your beach-ready abs depend on what you eat – don’t eat trash.

Second: focus on whole foods

Replace the junk food in your life with a lot of the following: cooked and raw vegetables, fresh fruits, whole grains, moderate amounts of seeds and nuts, lean meats, and low-fat dairy products. Clean eating is that easy.

Third, start an exercise program with a fitness professional

This is the most obvious step. When you’re ready to get into tip-top shape, find a fitness professional who can help you along the way by creating a simple, step-by-step program. Invest in your health and watch the rest of your life change too.

Fred Sassani is the founder of Bodies By Design, a nationally certified personal trainer and nutrition specialist. For comments or questions, you can reach Fred at or visit

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Whole Grains Health

How to Tell if Your Baby is Ready to Stop Drinking Formula – Cleveland Clinic



Make the formula. Feed your sweetie. Wash, rinse, repeat. For parents of babies who drink infant formula, you did this dance several times a day (and night) for what felt like an eternity. But could the end finally be in sight? When do babies stop drinking milk?

The Cleveland Clinic is a not-for-profit academic medical center. Advertising on our website helps support our mission. We do not endorse non-Cleveland Clinic products or services. politics

“A healthy baby should drink breast milk or formula up to the age of 1 year. Formulas are fortified with the vitamins and iron they need, ”says pediatrician Radhai Prabhakaran, MD. “In general, babies aged 9 months to 1 year should have at least 24 ounces per day. But once your baby is on a full diet of nutritious solid foods, switch to cow’s milk, which contains protein and vitamin D. “

Indicates your baby is ready to wean the formula

Whether babies are ready to board the milk express depends on their taste for table food. “Some babies get used to a mostly solid diet early (between 9 and 12 months) because they like it and they are okay with it. If you have a nutritionally balanced diet, it is okay to wean your baby from infant formula before the age of one. “

A healthy solid food diet for a baby should include:

  • Fruit.
  • Grains.
  • Protein from meat, eggs, or boiled beans.
  • Vegetables.

“Gradually reduce the amount of formula you drink as you eat more. Keep offering it to drink because sometimes babies are not full after eating solid foods, ”notes Dr. Prabhakaran. “But wait until they are 1 year old to introduce cow’s milk, even if they wean earlier.”

Signs your baby is NOT ready to wean the formula

Your baby should continue feeding if:

  • You’re not gaining weight.
  • Were born prematurely.
  • Have not established a balanced solid diet.
  • You need to proceed with the formula based on your doctor’s recommendation. (For example, if your baby has food allergies or has trouble digesting food or absorbing nutrients.)

Health conditions that affect how long babies drink formula

Certain underlying health conditions can affect how long it takes your baby to drink formula. Babies may need to stay on the formula longer if they:

“And if your doctor has already told you that your baby may need to be on a special diet, talk to him or her before weaning your baby off the formula,” adds Dr. Prabhakaran added. “They can help you come up with a nutrition plan that will make the transition safer.”

How to wean your baby off formula

If your baby likes the taste of cow’s milk:

  1. Start giving them a 2 to 4 ounce serving of milk for every two or three servings of formula.
  2. For up to 10 days over the next week, increase the servings of milk as you decrease the servings of the formula.
  3. Stop giving milk as soon as you have drunk the milk without any problems.

If your baby prefers the taste of formula:

  1. Build the formula as usual. Do not add cow’s milk to the milk powder.
  2. Mix together 2 ounces of prepared formula and 2 ounces of cow’s milk so you have a 4-ounce drink for your baby.
  3. Feed your baby the mixture.
  4. Over the next week to 10 days, add more milk and less milk to the mixture until it is all cow’s milk.

Bottle or cup?

Get ready to say goodbye to the bottle. Dr. Prabhakaran says that drinking from a bottle is a no-go from the age of 1. “Bottle feeding can affect tooth growth and cause tooth decay.”

Instead, switch your little one to a swallow, straw, or regular cup at around 9 months of age. “When you’re feeling adventurous, wean her off the formula and the bottle at the same time.”

Does my baby still need milk when he wakes up at night?

Dr. Prabhakaran notes that most babies of this age do not need to eat when they wake up at night. “When babies have doubled their birth weight (which happens after about 4 to 6 months) and are eating solid foods regularly, they generally don’t need extra calories and can sleep through the night. So encourage her to go back to sleep. “

Babies of this age also have the most milk teeth, so drinking milk or formula at night can lead to dental problems. Night feeding can also make them too full to eat what they need during the day.

But as always there are exceptions. “If your baby is not gaining weight, your doctor can give you other advice. Breast-fed babies can also take a little longer because the breast milk is digested more quickly. “

When to apply the brakes when stopping the formula

Dr. Prabhakaran says the transition to cow’s milk should be even slower once babies start drinking milk and experience:

  • Dramatic change in her bowel movements.
  • Abundance.

If these symptoms persist or worsen, speak to your baby’s pediatrician about a possible milk allergy. If necessary, your doctor can recommend safe milk alternatives for young children.

Signs that your baby may not tolerate cow’s milk include:

  • Constipation.
  • Diarrhea.
  • Rash.
  • Vomit.

What is the best milk for a 1 year old?

Experts consider whole cow milk to be the best milk for 1-year-olds after weaning. “The general rule is whole milk until they’re 2 years old, unless there are special circumstances,” says Dr. Prabhakaran.

Your doctor may recommend 2% milk instead if your baby:

  • Is difficult for her size.
  • Drink more than the recommended amount of milk (16 to 24 ounces per day or 2 to 3 cups).
  • Is blocked.

Milk alternatives for toddlers

Unsweetened soy milk is one of the best cow milk alternatives for toddlers because it has a similar protein content. But soy milk has fewer calories – which babies need to thrive – than whole milk. The calorie content of unsweetened rice milk is slightly higher, but it contains less protein and more added sugar.

The best way to make a decision, says Dr. Prabhakaran, is to look at your child’s overall diet. “There are so many milk alternatives and the diets of babies are very different. It’s impossible to have a blanket rule of what’s okay. Some children eat a lot of yogurt and cheese. Some babies are vegan. Talk to your baby’s doctor about the best alternative to help your child with certain deficiencies and general nutrition. “

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