Minerals

As with vitamins, there are certain minerals that are vital for maintaining good looks.

Top 5 beauty foods rich in minerals:

• Calcium – an important mineral and especially important for women after menopause. Calcium is found in all dairy products, in green leafy vegetables, in wholegrain, and in certain fish, such as salmon and sardines.
   
• Selenium – contributes to the protection of cells against oxidative stress. It is found in tuna, oysters and lobsters as well as in eggs, sunflower seeds, chocolate and garlic.
   
• Zinc –contributes to maintaining normal skin health and helping to protect cells from oxidative stress. Oysters are the best source of zinc with the added advantage of allegedly having aphrodisiac qualities! Red meat and poultry are also good sources. Since a main source of zinc in the diet is animal protein, vegetarians need to ensure they eat plenty of beans, nuts, wholegrain and fortified cereals.
   
• Iron – contributes to normal formation of red blood cells, which can be reflected in good skin colour. Iron is present in egg yolks, liver, red meat, green leafy vegetables, wholegrain products and fish.