As we age, the inner layer of skin becomes thin and the structure loosens which causes depressions in the top layer of skin, otherwise known as wrinkles. Keratin is one of the proteins that give skin its strength and helps keep the skin hydrated. To keep skin strong and flexible, you need a balanced diet that provides plenty of protein and the essential vitamins that help grow and rebuild cells.
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Eat plenty of protein
Keratin is a hardened protein and depends on adequate intake of complete protein, zinc and sulphur according to Joanne Larsen of Ask the Dietitian.com. Chicken, fish, lean beef, yoghurt and cottage cheese are all good sources.
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Consume adequate iron
Iron helps cells obtain protein and oxygen. TODAY nutritionist Joy Bauer recommends eating oysters, clams, lean beef, tofu, lentils and black eyed peas to boost iron intake.
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Get plenty of vitamin C
Vitamin C helps the body absorb iron. Choose citrus fruits, broccoli, kale, bell peppers, dark green leafy vegetables and strawberries.
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Ensure you're getting enough zinc
Wheat germ and shellfish including crab are packed with zinc.
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Include B vitamins
These important vitamins help deliver oxygen and nutrients to the cells. Especially important are vitamins B6, B12 and folic acid according to Bauer. Taking a multivitamin can ensure your body gets enough of all these vitamins.