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Alba Iulia
Thursday, September 9, 2021

Beauty on a plate

Photo Gallery Beauty on a plate

We all want to look gorgeous, even 10 years younger sometimes! One has to exercise sufficiently to look good but it is also important to eat the right kind of food to look beautiful.

Isn’t it a wonder how naturally beautiful some women in rural areas are? They are not clad with foundations, face powders, blush, us city girls wear but they have that glowing complexion and radiance. No, I am not suggesting we throw our makeup kits but lets find out what can give us that glowing, radiant youthful skin.

Food has become the focus of medical science with research showing it is responsible for anything from glowing skin, sharpened intelligence, heightened sexuality, boosted immunity and ageless vitality. Research also shows that to get the most out of food it must be eaten as close to its natural state as possible.

“skin deep ” micronutrients

  • Vitamin A – promotes normal growth of most cells especially epithelial cells.
  • vitamin B complex – are essential for many physiological functions thus promoting good general health.
  • vitamin C- promotes collagen production and inhibits free radical damage.
  • vitamin E – helps prevent scarring.
  • omega 3 – helps prevent dryness.
  • zinc – is an important antioxidant for skin. It is particularly important for healthy skin and is essential for a healthy immune system and resistance to infection.Deficiency is associated with acne.

! beware of the skin spoiler – SUGAR

sugar raises the insulin levels and causes inflammation of skin.

what should we be eating?

  1. Drink plenty of water to flush out impurities and keep skin hydrated.
  2. Vegetables- they are rich in vitamins,fibre and antioxidants which have anti-aging effects. Have 3-5 servings daily. Cook lightly with a little oil to improve absorption.
  3. Fruits – rich in vitamins, antioxidants and fibre. Have 2-3 servings daily.
  4. Fats and oils – Limit fat intake. Olive oil is however good for a radiant skin. Fish such as salmon and tuna have omega 3 which boosts the skins appearance.

did you know?

Pumpkin seeds provide one of the most concentrated vegetarian food sources of zinc!

Red beans contain flavonoids, iron, magnesium and zinc. These are important in helping the skin cope with environmental stress!

Grapes seeds and skin contain flavonoids, such as proanthocyanidins or PCOs that are powerful antioxidants. These potent antioxidants help fight free radicals associated with signs of aging. Also helps improve blood circulation and strengthen blood vessels, which is important for varicose veins or leg cramps.


  1. I agree 100% on the importance of fats and oils.The question is,can an average Zambian afford olive oil?Where can i buy tuna and salmon?

    What’s the alternative???

  2. The best remedy is eat less meat because meat is dead it will kill your cells.Eat whole foods by whole foods it must be something living.

  3. Well, whatever it is you do, go easy on the make up and foundation. Keeping your skin clean with little make up will actually help. Woeman in rural areas hardly put on make up but their skins can be so beautiful. Its not that they have olive oil in their food, nor do they eat tuna and salmon. Just cut down on the oil in your food.

  4. Don’t forget the oral hygiene its important too. Always remember to brush teeth at least three times a day and flossing at least once to keep up your smile.
    I know flossing is not common in zambia, instead people use simple cotton to remmove food particles between teeth. That gives you an idea if you brush and dont floss. There is still plugue which remains in between which when you floss comes out. I am sure its there in shoprite. Avoid taking sweet things or rinse immediately you eat something sweet.

  5. thanx vic for that tip about flossing.I guess flossing is not well advertised.I was surprised after being a consistent “teeth brusher” to get a cavity. I was told its because I don’t floss.

  6. here are some more tips on oral hygiene:

    Regular check-ups are essential to maintaining good dental health. Think of it like your car. If you don’t do regular oil changes and tune-ups one day the bottom will just fall out. But with regular maintenance it will last a lot longer. The same goes for your teeth. With regular check-ups you can avoid the costly charges of emergency dentistry and help your teeth last a whole lifetime.

    Tooth-coloured fillings are a natural alternative to silver or gold. White porcelain, made to match your tooth colour, can be used to fill cavities or replace old or damaged fillings. White fillings are strong, durable and very natural looking.
    A sealant is used to fill in the deep groves on the back teeth. These grooves are often too deep for your tooth brush to clean properly. The tooth is cleaned, a clear fluid is placed on the tooth and a special light is used to harden the liquid.

    When teeth are broken or weakened from large cavities they need the full coverage and strength of a crown. Crowns can be made for any tooth, either front or back. They can be tooth-coloured porcelain with no metal, full gold or a combination of metal and tooth-coloured porcelain depending on the strength required and what tooth is being crowned.

    A tooth-coloured porcelain is used as a facing over existing teeth to close gaps or straighten teeth.

    Braces (Orthodontics)
    For many children and adults, braces are the best solution for straightening teeth and closing spaces. Teeth are moved using wires, elastics and different types of appliances. No matter what are you are, braces can greatly enhance your smile and the way your teeth fit together.

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