Osteoporosis Is Scurvy of the Bone, Not Calcium Deficiency

For a great period of time, people diagnosed with osteoporosis, on a doctor’s recommendation were supplemental calcium or even more problematic drugs called bisphosphonates as the proper treatment.

The osteoporosis bones are deficient in calcium so any administration won’t be of any help nor the dogmatic, harmful and irrational drugs.

A nephrology and internal medicine doctor claimed that he has seen many patients suffering from vascular disease but who were prescribed with calcium. When scanned, the X rays showed calcified blood vessels and heart valves.

On this picture we can see a calcified breast artery as a result of a treatment of hypertension. By taking such drug for high blood pressure, a thiazide diuretic, the body retains calcium and releases from potassium and magnesium.  These calcification may occur throughout the whole body not just in the breasts, but can also be avoided.

Bones receive calcium and nutrients as long as the proper hormones and nutrients are present. Another essential factor for healthy skeleton is weight bearing exercise. So, if you do not have any problems with your back, exercise with some weight.

Nutritional properties are very important to heal osteoporosis. Supplements won’t do anything if there is no good nutrition. Nowadays there are plenty of information about nutrition that can help osteoporosis.

For osteoporosis, it is good to use food rich with Vitamin C, Vitamin K2, magnesium,  boron and especially silica which is important for bones.

Another cause that should be prevented is depression. It can cause nutritional deficiencies as a result of personal problems, certain medications, conflict and many others.

If timing and meeting of previously mentioned causes are not acquired then a supplementation can be of help. It is suggested that more suitable supplementation is a combination of calcium, fosomax and Vitamin C, Vitamin K2, Vitamin D3, magnesium, boron and silica.

They will prevent fracture and will keep the bones healthy than calcium itself.

If calcium is combined with enough Vitamin C, D3 and K2, it will direct properly from food to where it belongs. If taken by itself, it will land in the heart valves and the blood vessels so causing cardiovascular disease.


How to Use Rice Water for Beautiful Hair and Flawless Skin!

Asian people include rice in almost every meal. But, besides being part of their diet, they have also included this food in their beauty regimen.

This ingredient promotes both, our health and beauty, thanks to the contained vitamin B, C, and E, minerals, and 8 essential amino acids. Rice water is packed with nutrients that are exceptionally beneficial for our hair and skin.

You get rice water by boiling or soaking rice in water. The milky white solution at the end can be diluted, concentrated, or even fermented if you like to take advantage of all of its benefits. Rice water is probably one of the cheapest and simplest home beauty products. All you need to prepare it is rice and some water.

You can prepare rice water by either boiling the rice, or without boiling it.

Learn how to make it with boiling:

First, rinse a cup of organic rice with fresh water, and then cook it with three cups of water in an uncovered pan. Then, strain the water in a separate container, and once it cools, transfer it in an airtight container in the fridge for up to a week. After this period, you can prepare a mixture for your beauty regimen by diluting 1-2 tbsp. of the concentrated solution in a cup of water. You’ll get almost milky-looking solution that you can use as needed.

How to make it without boiling:

After washing a cup of organic water with water, add two cups of clean water. Let it soak for 15-30 minutes, and then stir well. Drain the water in a separate container and store it in the fridge for 3-4 days. Before using the rice water, shake it well.

Another way is to allow fermentation by keeping the drained water at a room temperature for two days. To use the fermented water, mix one part of it with tree parts of plain water. You can use your rice water in your daily hair and skin care routine. You will no longer have to buy costly hair and skin cosmetic products loaded with chemicals.

These are the rice water benefits for hair and skin:

1. Improves Hair Health
This water will make your hair strong, soft, and healthy. The protein in rice water is beneficial for your hair that is otherwise consisted of protein. It fills in the cracks and strengthens the hair shafts, making your hair soft and shiny. What’s more, rice water contains a kind of carbohydrate called inositol, which protects the hair from damage, maintaining it soft and healthy. It can even be used in the treatment of hair loss, as it increases the growth of new hair.

Shampoo your hair, and then pour it with rice water diluted with water. Massage your scalp with your fingers for about 10 minutes. Wash your hair thoroughly with clean water. Do this 2-3 times weekly.
You can add several drops of lavender, rosemary, or geranium essential oils, or green tea to the rice water before using it for an extra nourishment. Don’t forget diluting the fermented rice water before using it on your hair.

2. Tames Frizzy Hair
Rice water is especially beneficial for unmanageable and frizzy hair. It will deep condition your hair thanks to the good amount of protein it contains. It will also improve its elasticity and help you detangle it. The International Journal of Cosmetic Science has published a 2010 study which investigated the history of the hair care habits and hairstyles of Japanese women. The researchers discovered that they have rinsed their hair with rice water every day. Rice water improves hair elasticity and reduces surface friction.

After shampooing your hair, wash it with cool water. Rinse it again with a solution prepared by mixing fermented rice water and bath water in 1:3 ratio. For best results, do this once or twice a week.

3. Soothes Irritated Skin
Rice water is also useful in the treatment of dry skin lesions of eczema thanks to the starch in its content. It can also soothe skin inflammation and irritation. Acta Dermato Venereologica has published a 2002 study according to which exposing your damaged skin on bath water with rice starch two times a day for 15 minutes, will improve the healing capacity of the skin by 20%. This bath is especially recommended for atopic dermatitis patients, and anyone with barrier damaged skin.

You can also add several cups of rice water to your warm bath for any kind of skin inflammation or irritation. Soak in the water for around 20 minutes, 2 times a day.
If you have irritation on certain part of your skin, apply cotton ball soaked in cool rice water. Do this several times on a daily basis.

4. Tightens Skin Pores
If you have large or open pores, you have more chances of getting blackheads and acne. People with oily skin are especially prone to open pores. Rice water is very effective in this kind of skin problems. It functions as a natural astringent to tighten and tone your skin, restoring its pH balance and reducing the open pores.

Mix rice water and plain water in equal amounts. Apply soaked cotton ball in the mixture onto your face, and allow it to stay for 15-20 minutes. Then, wash your face. For optimal results, do this every night on a cleansed face.

5. Improves Skin Complexion
You can also improve your skin complexion with the help of rice water. It will increase its elasticity, flush toxins out of the skin, and lower inflammation, making it flawless.

Moreover, rice water prevents hyperpigmentation and aging spots. Apply cotton pads soaked in diluted rice water on your clean face. Let them stay for 5-10 minutes, and then massage your face in circular motions for few more minutes. Wash your face with lukewarm water. Do this beauty treatment once a day.

6. Softens the Skin
Rice water is excellent if you want a soft and moisturized skin. It contains a protein which doesn’t allow water loss, thus keeping the moisture of the skin much longer. Furthermore, the antioxidants it contains reduce free radical damage caused by sun exposure, aging, and environmental factors.

Dilute one part of rice water with two parts of cool water. Take a clean washcloth, and soak it in the solution. Then, put it on your face, previously cleaned, and let it act for at least 15 minutes. Wash your face with rest of the rice water for a smooth and soft skin. After that, wash your face with clean water. Do this once a day.

More Tips

Use whatever variety of rice you like: white, jasmine, brown rice, etc.
Before using the rice, wash it with water to remove any particles
Choose organic rice whenever you can, as it doesn’t contain pesticides
Always dilute the rice water when you want to use it for a hair treatment. Otherwise, it might cause lumps or accumulate in your hair over time


Do You Have a Lump on Your Neck, Back, or Behind Your Ear? This Is What It Means!

It may seem alarming to find a lump on your body because they are not supposed to appear as something normal. However, it is important to mention that they are harmless and are actually quite common.

Many people have these kind of cysts, called epidermoid cysts, but they should not be referred to as sebaceous cysts. This is because, they are results of the sebaceous glands, glands that lubricate the skin and hair.

These epidermoid cysts do not require treatment, but people tend to remove them because they can cause an infection and are not aesthetically attractive. If you want to remove some epidermoid cyst you do not have to take some medical method, but there are some useful natural remedies.

There are some natural healing methods:

1. Apple Cider Vinegar
This natural method can help you a lot when it comes to removing the epidermoid cysts because of its acetic acid in it. It destroys the infection and makes a protection from any bacteria. You just have to apply some apple cider vinegar  on the cyst and protect it with a bandage or some cloth.

Repeat this method for a week until it forms a layer of hard skin appears on the cyst and then remove it so the cyst can drain.Apply the affected part for about a week and  very soon there should be a new skin.

2. Dandelion
Another natural method is a mixture of 1 tablespoon of dandelion with a viola. Boil it with water to boil 45 minutes and after that strain the content. Drink it four times daily for 10 days or apply the combination directly on the cysts.

3. Epsom Salt
You can relieve your pain and swelling by some Epsom salt. Add some Epsom salt in your bathtub and then soak in the tub. The pain will be gone instantly.

4. Aloe Vera
Along its vast number of usages, Aloe Vera can be used for this type of cysts. What you only have to do is to apply an Aloe Vera extract on the cyst or just drink it.

5. Milk
Milk will help you to reduce the lump in size and it will heal it faster. Just soak a tea bag in milk and place over the cyst overnight. Repeat the procedure regularly.

6. Honey
Combine some honey, wheat grass and banana and this combination apply on the cyst. Protect it with a bandage and leave it like that all night long.

7. Castor Oil
The castor oil will also help the cyst to shrink in size. You need only to apply some castor oil on the cyst and put a hot bag of water or a cloth over it.


How to Get Rid of a Headache Fast With Home Remedies

A lot of people are affected by headaches, whether they are constant or rare, mild or severe. The pain can make your day miserable and force you to get an aspirin. However, there are better and much healthier options than aspirin when it comes to headache relief. They will provide long-term solution for your annoying pain.

The Best 10 Headache Remedies:

1. Magnesium

Daily dose of 200-600 mg of magnesium will lower the frequency of your headaches. Both, intravenous and oral magnesium are safe, inexpensive, and widely available. Good food sources of magnesium are whole grains, beans, nuts, seeds, and vegetables like squash, broccoli, and leafy greens. Chocolate, meat, coffee and dairy products also include decent amounts of magnesium.

2. Gluten-Free Diet

Eliminate gluten from your diet for a period of 3 weeks. Then, start introducing gluten foods slowly. In this way, you will see how your body reacts to different levels of gluten, and determine the amount your body can tolerate without triggering symptoms.

3. Essential Oils

Both, lavender and peppermint oil provide calming and numbing effect, making them ideal means for relieving headaches. Lavender oil is typically used as a mood enhancer, and as an effective treatment of migraines. Peppermint oil improves the skin blood flow of the forehead, provides long-lasting cooling effect on the skin, and soothes muscle contractions.

Mix several drops of lavender or peppermint oil with a teaspoon of coconut oil, or if it doesn’t smell too strong, use diluted. Rub the solution on the temples, forehead, and back of the neck.

4. Chiropractic Care and Posture

Similar to antioxidants, a chiropractor can lower the oxidative stress in your body. Spinal manipulation or chiropractic adjustments helps to ease the stress of your system. According to studies, chiropractic manipulation lowers migraine and tension headaches.

5. Herbs

Butterbur lowers the inflammatory effect of chemicals which cause headaches, particularly migraines. This herb normalizes the blood flow to the brain, since it acts as a beta blocker. 75 mg twice a day is recommended for reducing headaches.

Feverfew effectively lowers the frequency of migraines as well as the symptoms of headache including nausea, pain, vomiting, and light and noise sensitivity. You can go with organic supplements containing this herb.

6. B-Complex Vitamins

Migraine sufferers might lack neurotransmitters like serotonin, and many B vitamins participate in the creation of neurotransmitters. Therefore, one B-complex vitamin per day is enough for relieving headaches, among the many other health benefits it provides.

7. Stay Hydrated

A lot of people aren’t drinking enough water, which in itself can cause headache symptoms. Alcohol, coffee, and sugary drinks dehydrate the body, leaving us with a severe headache. To prevent headaches caused by dehydration, drink 9 to 12 glass of water every day, and consume veggies and fruits with high water content.

8. Detox Bath

Not only that it cleanses your body, but a detox bath will as well eliminate the toxins out of your body.  Make the water for your bath as hot as you can handle, in order to bring the toxins to the skin’s surface. The toxins will be released as you sit in the cooling water.

9. Stretching & Moving

If you often find yourself in a sitting position for a longer period of time, such as sitting at your computer or at your desk, you probably experience tension and frequent headaches. To relieve the built up stress and prevent headaches, take a break every 30-60 minutes to move and stretch your head and neck in a circular motion.

10. Cayenne Muscle Rub

Cayenne’s active compound, capsaicin, relaxes the muscles and relieves the headache symptoms. Cayenne pepper stimulates the circulation in your body and decreases acidity, which is why it’s an incredible headache remedy.


Durian Fruit – Smelly, But Also Incredibly Nutritious

Durian fruit is a tropical fruit, mostly used in Southeast Asia. It’s dubbed as “the king of fruits”, thanks to its nutritious content which is one of the highest among all fruits.

On the other hand, this fruit is quite controversial due to its strong smell.

More on Durian Fruit
This tropical fruit is characterized by its spiky, hard outer shell and large size. Its flesh is custard-like and smelly with large seeds. The most common variety of durian is Durio zibethinus. The color of the fruit’s flesh is usually, yellow, golden, or white, but it can as well be green or red.

This fruit is mostly grown in Southeast Asian countries of Indonesia, Malaysia, and Thailand. It can grow up to 30 cm (a foot) long, and 15 cm (6 inches). A normal durian fruit offers about 473 ml (2 cups) of edible pulp.

How to Use
This fruit is used in both, sweet and savory dishes. Its flesh and seeds are both edible, but the seeds must be cooked before used. It tastes like a combination of cheese, garlic, almonds, and caramel. These are the most common durian fruit dishes and food preparations:

  • Angkak, a fermented rice dish
  • Juice
  • Seeds, boiled or roasted
  • Ice cream, candy, and other desserts
  • Sayur, an Indonesian fish soup
  • As a vegetable side dish

This fruit is also used in the traditional medicine, and its medicinal properties are still being studied.

One of the Most Nutritious Fruits You Can Eat
When compared to other fruits, durian is extremely rich in nutrients. This is the nutrient content in 243 grams (a cup) of durian pulp:

  • Calories- 357
  • Carbs- 66 g
  • Fat- 13 g
  • Protein- 4 g
  • Fiber- 9 g
  • Vitamin C- 80% of the RDI
  • Manganese- 39% of the RDI
  • Thiamine- 61% of the RDI
  • Potassium- 30% of the RDI
  • Vitamin B6- 38% of the RDI
  • Riboflavin- 29% of the RDI
  • Folate- 22% of the RDI
  • Copper- 25% of the RDI
  • Niacin- 13% of the RDI
  • Magnesium- 18% of the RDI

This impressive nutrient content makes it one of the most nutritious fruits on the Planet. Durian is also high in healthy plant compounds like carotenoids, anthocyanins, flavonoids, and polyphenols. Many of them act as antioxidants.

Durian Fruit Health Benefits
The traditional Malaysian medicine has used durian fruit, roots, husk, and leaves in the treatment of many health conditions, including jaundice, high fever, and skin problems. Several studies suggested that the fruit might offer the following health benefits:

  • Reduces the risk of cancer – The antioxidants it contains might neutralize the free-radicals which promote cancer. One study showed that durian extract prevents the spreading of a strain of breast cancer cells.
  • Prevents heart disease – Few compounds in this fruit can help reduce the levels of cholesterol, and the risk of hardening of the arteries- atherosclerosis.
  • Fights infection – Durian rind offers anti-yeast and antibacterial effects.
  • Reduces blood sugar – Since its glycemic index is lower than that of other tropical fruits, durian can reduce blood sugar spike.  Also, it can prevent absorption of glucose, as well as stimulate release of insulin.

We must mention however that these studies were conducted on animals or in test tubes. Therefore, although promising, durian health benefits should be studied in humans.

Combination with Alcohol Makes Them Potentially Toxic
If you drink alcohol during the consumption of durian fruit, you might face certain health problems.

The sulfur-like compounds in this fruit are considered to prevent break down of alcohol by certain enzymes, leading to raised levels of alcohol in the blood. According to some studies, this can cause vomiting, nausea, and heart palpitations. Therefore, to prevent these health problems, avoid drinking alcohol and eating durian at the same time.

How to Eat It
You need to protect your hands when opening the hard, spiky durian shell by wearing gloves or mitts. The video below shows this, including how to remove and use its flesh. In brief, you should use a knife to cut the shell and then your hands to pry it open. Carefully remove the durian flesh sections, and you can eat it raw, or prepared in various dishes such as with sticky rice.

You can also buy frozen durian flesh, although its texture is a bit different, making it more stringy and looser. Although you can find it in candy or other prepared foods, you won’t gain its health benefits, but just feel a sample of its flavor.

Why Does Durian Smell So Bad?
When it comes to the unique smell of durian, people either love it, or hate it.

Its strong smell has been described as a mix of rotting and roasted onion, sewage, sulfur, honey, and fruit. When analyzing the durian aromatic compounds, it was shown that the fruit has 44 active compounds, including those that contribute to the scents of caramel, skunk, fruit, rotten egg, and soup seasoning.

The smell of durian is so strong, that it has been forbidden in many public transport systems and hotel rooms in Southeast Asia. The impression of durian is individual, depending whether you smell the stinky or the sweet-smelling compound more strongly.

The Bottom Line
The content of this fruit is includes high number of healthy nutrients such as, vitamin C, B-vitamins, minerals, healthy fats, plant compounds, and fiber. Although very healthy, the taste and smell of durian are not for everyone.


How to Hack Your Anxiety and Muscles Drinking THIS Instead of Alcohol

Chamomile tea has been long known to help in the process of falling asleep. Its taste is warm and floral, and its mild soothing effects help us fall asleep quicker than normal.

On the other hand, you have chamomile on steroids called kava. It is a little root with a muddy taste, coming from the Pacific Islands. Here, it has all sorts of uses, from ceremonial drink to pain reliever. Kava is a powerful anxiety reliever, and it presents a non-alcoholic way to calm at the end of the day, particularly if you have problem falling asleep or you’re working late.

The psychoactive parts of this plant called kavalactones are responsible for these features. Just several drops of kava extract, or a cup of kava tea will put you in a rare state of calmed focus. You can use them in the following ways:

Calm and Alert
Kava can help in cases of anxiety, without dulling the mental edge. 645 participants and eleven double-blind, placebo-controlled studies were analyzed for the purpose of Cochrane Review of kava. The results showed that kava drastically reduced anxiety with mild or no side effects at all.

Kava extract has been found to be similar to benzodiazepines and antidepressants (for example Valium and Xanax) for improving general and social anxiety disorders, without their side effects after been taken every day during a 24 week-period.

The best thing about this plant is that it doesn’t affect the mental clarity. It will relax you similarly as a glass of wine, with the difference that it will leave you with perfectly sharp mind. Even long-term and heavy users of kava haven’t shown reduction in their cognitive function.

Sleep Better
As we already mentioned, this plant will help you sleep better. According to non-human studies, kava affects the two main neurotransmitters for helping you unwind, serotonin and GABA. Kava will help you fall asleep easier by reducing your stress and relaxing your muscles.

It does give a pleasant and mild euphoria, but not enough to become addictive. Kava tea is great for sleep, and it’s available in most grocery stores. It has better taste than the kava root, and you can steep 2-3 tea bags at once since it’s not very strong.

A Kava Rub to Beat Sore Muscles and Pain
The two natural pain relievers in this plant, dihydromethysticin and dihydrokavain, will make your mouth feel numb when you drink it. These two compounds relieve muscle spasms and pain, making it an excellent muscle rub. To prepare a kava rub, you need a carrier oil that suits your skin, like a XCT Oil, and a kava paste which is available to buy. Rub it on your aching back, sore muscles, etc. and the psychoactive parts of this plant will help.

Drink Kava instead of Alcohol
Kava is a great alternative to alcohol because of the combination of mental clarity and social relaxation it provides. Actually, social staple of many Pacific Islands are the kava bars which now start to pup up in America too. You will be socially loosen up without the side effects of alcohol. So, you can rave at night and wake up the next morning feeling good and fresh. However, don’t combine alcohol and kava since they have proven to boost each other in rodents.

Drawbacks to Kava?
Kava has two possible downsides. Its effect on the liver is hotly debated topic. A 2011 research have shown that although rare, the plant can cause liver toxicity in heavy, long-time users. Several countries in Europe made it to be a controlled substance, as the CDC and FDA cited case studies, warning the public of liver disease when taking kava.

In the last five years, there were few studies which questioned the notion of liver toxicity caused by kava.

As one review shows, kava users who got liver toxicity were simultaneously taking other medications and drugs rough on the liver.
The government of New Zealand made a decision that the plant is safe in both, long- and short-term use.
Researchers discovered that kava allergy, which caused liver toxicity, affects roughly 1 in 100 million people. Therefore, the government of Germany reversed its ban on kava.
It turns out that kava is fine for the majority.

How to Take Kava
The other problem with kava is its grainy-mud taste. The taste is fairly disguised in pre-made kava teas, but these teas are not usually strong. Kava extract is the right option if you want the powers of kava. The strong and easy to take kava extract is used by most researchers. However, the extract might not contain the full kavalactones range that is available in the whole kava root or paste.

Kava paste and kava root have disgusting consistency and taste, but a lot of kavalactones. You can either make your own tea from them (soaking in hot water and straining), or chew and swallow them. However, the problem here is the same with that of coffee and many other tropical fruits-the risk of mycotoxin contamination.

A good way to start with kava is the tea prepared by this plant. If you want a stronger alternative to kava tea with minimal toxin risk, take kava extract. To accelerate the absorption of the kavalactones, combine it with Brain Octane Oil. Discover what suits your body and feel free to share your results in the comments.

P.S. Strange but True
The first use of kava in Europe was documented in 1770s by James Cook, a British explorer. He called kava an “intoxicating pepper.” Botanists agree that the kava preparation is important for its effects.

The phytochemist for the New York Botanical Garden, Erica Kipp, explains that there are two ways to process kava: chewing the rhizome fragments and root, steep the masticated roots in coconut milk or cold water, and then filter the resulting fluid. The foamy beverage is ready after several hours of the filtration. The second way is to macerate the rhizome pieces and root in coconut milk or cold water and then filter the liquid before consuming it.

The salivary enzymes in the chewing method are probably enhancing the rootstock, which provides narcotic effect unequaled in the second preparation. Masticated kava in small amounts can cause increased friendliness and a state of euphoria, with the mind clarity perfectly preserved. Macerated preparation of kava is given in the treatment of pain, migraines, headaches, stress, and anxiety.


The Absolute Best Vitamins and Minerals for Beautiful Skin

Vitamin A
Vitamin A (retinoic acid) offers the benefits of good vision, cell growth, and in the case of skin, increased collagen production. Although dermatologists used to believe that these topicals made the skin more sun sensitive, we now know that they protect against further ultraviolet (UV) damage. Just a pea-size amount can lead to an even complexion, softer facial lines, and acne prevention.

Vitamin B12
Vitamin B12, also known as cobalamin, is one of the eight vitamins found in vitamin B complex. Each B vitamin has a unique function, and they all work in tandem to maintain health. B vitamins are water soluble and not retained by the body, so it’s important to get what we need through diet or supplementation. B12 keeps nerves and red blood cells in check. It boosts skin metabolism, allowing nutrients to more readily access our largest organ. This also results in healthier hair, because as the nutrients reach your scalp and help folicles to grow strong. Take note: B12 also keeps hair color vibrant!

Eat: Meats such as liver, eggs, dairy products, shellfish, fortified cereals, or supplement*

*Ask your doctor what dose may be right for you.

Vitamin C
One of the best antioxidants around, vitamin C (L-ascorbic acid) helps to protect us against the free radical damage inflicted on the skin from unprotected UV exposure and pollutants. It boosts collagen production, decreases marks, and reduces overall inflammation in sun-exposed areas. A bonus? Vitamins C and A work perfectly together, with no irritation, to turn back the hands of time.

Eat: Fresh citrus fruits

Vitamin D
Although vitamin D is a heavy hitter when it comes to heart health, bone health, and overall immunity, some research shows that it can also benefit the skin. According to a 2004 study, topical vitamin D was found to prevent wrinkles and protect against environmental stressors. Although D is not an antioxidant, it’s thought to act in a similar capacity. Enjoy the sun, but remember to protect yourself.

Eat: Fatty wild fish such as salmon, tuna, mackerel, cheese, egg yolks, and fortified dairy/juice products, or supplement*

*Ask your doctor what dose may be right for you.

Vitamin E
A well-regarded antioxidant, vitamin E (tocopherol) certainly has some all-over health benefits. But when it comes to skin, it’s a little tricky. Touted as the ultimate scar remedy and in some cases an eczema cure, there is little science behind these claims. In fact, according to the American Contact Dermatitis Society, this vitamin is one of the most common culprits of skin allergies. Because there are ample other options, the best advice here would be to proceed with caution, if at all.

Folic Acid
Folic is a firming force on the skin. It helps to remove toxins, a benefit to any organ, and is a notorious source of glowing hair.

Eat: Leafy green vegetables, bananas, oranges, beans, tomatoes, meat, fish, eggs, legumes, cereals, mushrooms, strawberries, and broccoli

Vitamin H
Brittle nails? It’s biotin time. This vitamin is reliable in its ability to strengthen and grow. Avoid splits and tears especially as pool time approaches. Let’s get those hands summer ready.

Eat: Peanuts, almonds, wheat bran, salmon, low-fat cheese, avocados, or supplement*

*Ask your doctor what dose may be right for you.

Vitamin K
Eye circles? They may come from genetics, pigmentation, or leaky capillaries. If it’s leaky capillaries, vitamin K may be the key ingredient needed to plug the leak, as it plays an critical role in clotting.

Australian researchers did a study suggesting that nicotinamide (vitamin B3) significantly reduced the incidence of non-melanoma skin cancers among people who have had a previous basal cell carcinoma or squamous cell carcinoma. In a yearlong study of 386 people, half of the group took 500 milligrams of nicotinamide twice a day and the other half were given a placebo. The researchers found that people who took the vitamin cut their chances of developing new skin cancers by 23 percent. Nicotinamide also may have a benefit in reducing skin redness. That’s power!

Omega-3 Fatty Acids
These are good fats. They have been credited with promoting a healthy heart and healthy skin. By regulating cell membranes, omegas keep in the good and block out the bad.

Eat: Seafood (especially tuna and salmon), walnuts, canola oil, and flaxseed

Coenzyme Q10 reduces cell damage and helps cell turnover. In a Japanese clinical trial, adults who took coenzyme Q10 orally noted a reduction in wrinkle depth after just two weeks.

Selenium is most beneficial when is comes to decreasing redness—meaning that post-workout flush. It also can help with dandruff and scalp flakes.

Titanium Dioxide
Over 90 percent of the signs of visible aging and skin cancers come from unprotected exposure to UV light. Choosing a broad-spectrum SPF 30 or higher with titanium dioxide (a naturally occurring mineral) can help protect your skin. Mineral sunscreens block out sunlight before it’s absorbed into the skin. They are often less irritating than products that contain chemicals. Another plus: They effectively protect against other sources that can contribute to skin damage such as visible light and even the glow that comes from your smartphone.

Zinc is not only a top sun protector, it’s a zit-zapper too. It reduces the inflammatory response involved in the production of acne. Because it helps cell turnover, it may also decrease some of the oil production leading to clogged pores.

Eat: Oysters, beef, pumpkin and squash seeds, and cashews