Title: Hdl cholesterol, Ldl Cholesterol Readings and what they mean.

Author: By Romuald Moskova

Article:

In the world of cholesterol, there are two different types of
cholesterol. LDL and HDL are the two different types; LDL is the
bad cholesterol and HDL is the good cholesterol. Cholesterol is
important to have in the body, and being able to learn how to
read cholesterol readings is the first step in helping you to
take charge of your health. Cholesterol is all important, it
helps our bodies to build and restore tissues but too much of
the wrong kind can wear on the heart, leading to unwanted heart
problems in the future. LDL is the worst thing to have built up
around your arteries, and that is the stuff that leads to heart
attacks. Keep an eye on your cholesterol levels as often as you
can.

Ins and Outs of Cholesterol Readings

the good thing about HDL is that it helps to push the LDL away
from your arteries and have it eliminated. That is why it is
important to have an appropriate level of HDL as a means of
helping to control the LDL. When you visit your doctor and take
a look at your cholesterol readings, you will see that there are
three readings before you. They are HDL, LDL and Triglyceride
levels, and should be listed as such. For optimum health it is
important to have less than 160 mg/dL, more than 40 mg/dL of HDL
and less than 200 triglycerides in the body.

These are not exact amounts, and age and weight do cause these
levels to vary, but by performing a cholesterol reading test at
home you should be able to see what is normal for you. Knowing
what your cholesterol levels should be is the best tool you have
in being able to correctly read cholesterol level readings.

Some Tips: Bad cholesterol is high in a great deal of the foods
that most people think are good for them and part of a healthy
diet. Fish, seafood, eggs and dairy are all things you should
eat in moderation. Fruits, veggies and grains are all things
that have high levels of good cholesterol, as they were grown
from the soil.

About the author:
Romuald Moskova enjoys writing about health related topics and
natural healing methods. For additional articles, please go to:

http://www.review-top3.com/cholesterol

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For Immediate Release: Contact: Michael Drewniak
Kevin Roberts
Date: 06/30/2011 609-777-2600
Trenton, NJ – First Lady Mary Pat Christie declared Scott Anderson of elements in Princeton the winner of the 2011 Jersey Seafood Challenge for his signature dish that featured fluke with garlic scapes, panko, arrowhead cabbage and herbaceous vinaigrette. As the champion, Anderson will represent New Jersey at the Great American Seafood Cook-off in New Orleans in August. Today’s competition was held in the gardens at Drumthwacket.

“New Jersey has a vibrant and thriving seafood industry,” said Mrs. Christie. “These talented chefs prepared an outstanding lineup of dishes that demonstrated the superior quality of our bountiful Jersey Seafood and Jersey Fresh produce. Thanks to all sixteen competitors and the restaurants they represent for participating today and congratulations to Scott Anderson. I am confident he will showcase our Jersey pride representing the Garden State in New Orleans later this summer.”

A native of the Garden State, Scott Anderson spent part of his youth in Japan where the exposure to foreign tastes and flavors left a lasting impact. He began his career as a line cook at Baystreet Grill in Edison and later joined the Terra Momo restaurant group. There, he spent six years at Teresa Caffe before becoming head chef at Mediterra in Princeton, and later at Nova Terra in New Brunswick. He has also worked at The Ryland Inn with Chef Craig Shelton. In October 2008, he opened elements. Relying on the seasons, the inspiration and the bounty of the farm, Chef Anderson continually improvises when creating a menu.

“At elements, we think of our dishes as canvases and paint what feels right, while staying grounded in the essence of the ingredients,” said Chef Anderson. “So, I am looking forward to the competition in New Orleans and being inspired by the diverse, local ingredients to create a new experience.”

Other chefs who participated in the cook-off sponsored by the New Jersey Department of Agriculture included: Christopher Albrecht, Eno Terra and Enoteca, Kingston; Mitchell Altholz, Highlawn Pavilion, West Orange; Michael John Chu, Mehtani Restaurant Group, Morristown; Chris Curado, Chakra Restaurant, Paramus; Kevin Guinta, Plate American Café, Trump Taj Mahal, Atlantic City; Demetrios Haronis, Fin (Tropicana Hotel Casino), Atlantic City; Michael Inferrera, Mia (Caesar’s Hotel and Casino), Atlantic City; J. Geoffrey Johnson, Copper Fish on Broadway, West Cape May; Sofia Karakasidou, Kuzina by Sofia, Cherry Hill; Jack Koumbis, Assembly Steak House and Seafood Grill, Englewood Cliffs; James Laird, Restaurant Serenade, Chatham; Will Mooney, The Brothers Moon Restaurant, Hopewell; Elizabeth Penn, Student Chef, Academy of Culinary Arts, Atlantic-Cape Community College, Mays Landing; David Suscavage, The Foundation Room (Showboat Hotel and Casino), Atlantic City and Kevin Taylor, Los Amigos Restaurant, West Berlin. Second-runner up in the competition was Christopher Albrecht of Eno Terra in Kingston; third runner up was Kevin Guinta of Plate American Cafe at Trump Taj Mahal in Atlantic City and fourth runner up was Kevin Taylor of Los Amigos Restaurant in West Berlin.

The Great American Seafood Cook-off is limited to 20 chefs with the champion being named King or Queen of American Seafood. The cook-off is televised by the Food Network and is part of the Louisiana Foodservice Expo.

“Consumers are demanding local and we are proud to partner with our state’s chefs and restaurants to serve dishes featuring top quality seafood, vegetables, fruits and herbs caught or grown by our New Jersey fishermen or farmers,” said New Jersey Secretary of Agriculture Douglas H. Fisher. “Eating Jersey Seafood provides many health benefits and there is a great variety, with 100 different species of fish and shellfish caught or harvested by local fishermen and fish farmers. We hope all residents will be inspired to cook Jersey Seafood along with Jersey Fresh produce or head to a local restaurant and ask for these local varieties from the Garden State.”

Judging the competition were First Lady Mary Pat Christie; Secretary of Agriculture Douglas H. Fisher; Jennifer Monaco, Club Managers Association of New Jersey; Bill Tillinghast, Vice President, American Culinary Foundation-Northeast Region; Jim Weaver, President, New Jersey Slow Food Movement; Larry Frazer, American Culinary Foundation-Princeton; David Burke, Fromagerie, Rumson and board member of the New Jersey Restaurant Association; Peter Genovese, Star-Ledger “Munch-Mobile” and Ed Coss, Milford Oyster House.

Also on hand was Nicholas Davidson of Gusto Grill in East Brunswick, who created The Garden State of Mine, the winning cocktail of the 2011 New Jersey Restaurant Association’s Mixologist of the year competition.

Sponsors of the Jersey Seafood Challenge include Anheuser Busch, New Jersey Restaurant Association, Garden State Seafood Association, Atlantic Cape Fisheries, Inc., Barney’s Dock, Cape May Foods, Dock Street Seafood, Fisherman’s Dock Co-Op, Inc., Harbor House Seafood, Lund’s Fisheries, Inc., The Lobster House and Viking Village.

New Jersey’s seafood industry positively impacts the Garden State economy in many ways. For instance, in 2008, combined sales from commercial harvesters, seafood processors and dealers, seafood wholesalers and distributors and the retail sector added up to more than $2 billion. The industry also generates more than 40,000 jobs, with 2,000 commercial fishermen, and 1,380 employed by seafood processors/dealers; 4,176 by seafood wholesalers/distributors; and 32,426 by the retail sector.

Home to six major fishing ports, New Jersey fishermen reeled in 161.6 million pounds of seafood in 2009, valued at more than $149 million at all port combined. Four ports rank among the top 15 ports on the Eastern Seaboard – Cape May (3rd), Atlantic City (9th), Barnegat Light (10th) and Point Pleasant (11th). And, Cape May is the fifth largest port in the nation, hauling in 63.9 million pounds of seafood valued at $73.4 million.

New Jersey fishermen land more than 100 varieties of finfish and shellfish. The National Oceanic and Atmospheric Administration (NOAA) ranked the state first in the nation for pounds of shellfish landed in 2009, with $28.3 million pounds valued at $8.1 million. The state also ranked first in the landings of clams or bivalves, with 45.3 million pounds worth $27.5 million. In 2009, New Jersey ranked second in the nation in scallop landings with 14 million pounds valued at $90.1 million.

For more information about New Jersey seafood, visit the Jersey Seafood website at www.jerseyseafood.nj.gov.

PHOTO CAPTION 1: First Lady Mary Pat Christie judges entry in New Jersey Seafood Challenge

PHOTO CAPTION 2: First Lady Mary Pat Christie, Agriculture Secretary Doug Fisher and New Jersey Restaurant Association President Deborah Dowdell gather with entrants of New Jersey Seafood Challenge at Drumthwacket

http://www.nj.gov/governor/news/news/552011/approved/20110630d.html

food safety, fresh seafood, Industry Press Release, seafood, Seafood Company, Seafood Distribution, seafood processsor, seafood products, seafood recipe, seafood recipes, seafood supplier, wholesale seafood suppliers

Title: Atkins Diet vs South Beach Diet…

Author: Tamara Baruhovich

Article:
Which one is best for me?

If you are confused about all the Low Carb terminology and the
diversity of the Low Carb diets, you are not alone. Many who
have decided to go Low Carb find it difficult to choose the
right plan for them. How can a person choose between the Atkins
diet vs South Beach diet? Or The Zone diet vs the Protein Power
diet? Or even between the Schwarzbein Principle vs the
Neanderthin?

The Atkins diet and the South Beach diet are indeed the most
popular ones, so I’ll address their main differences in this
article. However, if you are seriously thinking about going Low
Carb, there are a variety of plans that should also be explored.
Remember that choosing the right diet for you before you start
your plan, will greatly increase your chances at successful
weight loss as well as helping you keep the weight off
permanently.

Let’s review some generalities about these two plans. Dr. Arthur
Agatstone is an M.D. in South Beach., Miami, hence the diet’s
name. Dr. Agatstone developed his diet initially to help
pre-diabetic and high cholesterol patients. He noticed that
weight loss was a nice side effect of his recommendations and
that prompted Dr. Agatstone to write his famous book. The main
purpose of the South Beach diet is to keep insulin and glucose
levels even at all times as well as lowering bad cholesterol and
triglycerides. This is achieved by avoiding refined
carbohydrates, saturated animal fats and trans-fatty acids. Most
vegetables are permitted as well as fish, poultry, eggs and
seafood amongst other foods. Drinking lots of water is
encouraged too. Bread, pasta and grains, as well as sugar, dairy
and fruit juice are not allowed.

Dr. Robert Atkins, M.D. originally developed the Atkins diet in
1972. It has had several reviews since. Over 20 million people
have already welcomed the diet as a way to lose weight. Dr.
Atkins goal was to provide people with a lifetime nutritional
philosophy, not just with a quick fix. That is why his plan is
based on a series of steps to help people modify their daily
diets by controlling their intake of refined carbs, like bread,
starchy vegetables, pasta, rice and cereal; as well as
encouraging people to increase the consumption of meat, fish,
turkey and chicken. Dr. Atkins also emphasized the importance of
taking nutritional supplements, as well as exercising and taking
regular tests for blood sugar levels, cholesterol and
triglycerides.

Pretty similar plans, aren’t they? So which one is best? Let’s
continue exploring the Atkins diet vs South Beach diet…

One of the most critical differences between these plans is
related to the consumption of fats. While South Beach advises to
reduce dairy products and red meat, Atkins advises on the
consumption of a variety of fats including red meat. Unlike
South Beach, butter is allowed in Atkins. Also, Omega-3 fatty
acids are allowed in South Beach but Omega-6 fatty acids are not
mentioned in this diet plan. In comparison, both Omega-3 and
Omega-6 fatty acids should be balanced according to the Atkins
plan.

Another difference lies in the way carbs are counted in both
diets. Atkins recommends counting all carbs that do not contain
fiber, as well as counting carbs by grams per day. South Beach
on the other hand, suggests Carb counting according to the
portions per serving, and puts no limit in the consumption of
non-starchy veggies.

There are a few other minor differences, but these are the main
ones. Remember that the secret to success with any diet lies in
these simple steps… choosing the right diet for you, sticking
to the plan, exercising, and committing to a lifetime of habit
changing behavior… are you ready for this type of commitment?
Will you choose the Atkins diet vs South Beach diet or the other
way around? Maybe you’ll even consider another Low Carb plan…
Whatever works for you personally, that should be the best diet
for you. Do some research. Become familiar with your options.
Ask questions. Consult with your physician before you start any
plan. Your health is your most valuable asset. Take time to
decide what’s best for you, and you’ll be pleased with the
results you’ll eventually get.

About the author:
Atkins? South Beach? The Zone? Confused yet? The Low Carb Guide
will help you decide what diet plan is the best for you
according to your health, lifestyle and budget!

http://www.lowcarb-guide.com

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fresh seafood, frozen seafood, seafood recipes

Lemon-Pepper Catfish Recipe

4 Servings
Prep: 5 min. + marinating Grill: 10 min.

5 10 15
Ingredients

6 tablespoons lemon juice
1/4 cup butter, melted
2 teaspoons Worcestershire sauce
4 catfish fillets (about 5 ounces each)
1/2 teaspoon salt
1/2 teaspoon lemon-pepper seasoning

Directions

In a large resealable plastic bag, combine the lemon juice, butter and Worcestershire sauce. Add the fish; seal bag and turn to coat. Cover and refrigerate for 30 minutes, turning occasionally.
Drain and discard marinade. Sprinkle fish with salt and lemon-pepper. Using long-handled tongs, moisten a paper towel with cooking oil and lightly coat the grill rack. Grill, fish, covered, over medium heat or broil 4 in. from the heat for 4-6 minutes on each side or until fish flakes easily with a fork. Yield: 4 servings.

fresh seafood, seafood recipes

Ingredients
1 pound catfish fillets

* nonstick cooking spray

* Sea Salt

* Ground Black Pepper

1/2 cup Hot Salsa

1/2 cup shredded cheddar cheese

1 (1 1/4 ounce) bag Corn chips, crushed (about 1/2 cup)

* Sour Cream

* avocado wedges

Instructions

Heat oven to 450 degrees. Spray a 9 x 13-inch baking dish with nonstick cooking spray

Cut fish into 4 portions and place fillets in baking dish. Season both sides with salt and pepper. Spread salsa evenly over tops of fish.

Bake about 8 minutes, or until fish just begins to flake with a fork and turns from translucent to opaque (white). Do not overcook fish.

Remove fillets from oven and sprinkle with cheese. Return to oven 2 minutes, or until cheese melts.

Crush corn chips. Remove fish from oven and place on individual plates. Sprinkle with corn chips right before serving. Serve with sour cream and avocado wedges, if desired.

Prep Time:
10 minutes

Cook Time:
10 minutes

Makes:
4 servings

fresh seafood, seafood, seafood recipes

Original Recipe Yield 6 servings
10 Min
Cook Time:
15 Min
Ready In:
25 Min

Ingredients

1 1/2 pounds catfish fillets
1/2 cup yellow cornmeal
1 teaspoon paprika
1 teaspoon dried thyme
1 teaspoon salt
1/2 teaspoon celery seed
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon ground black pepper
1/2 cup skim milk
cooking spray

Directions

Preheat the oven to 425 degrees F (220 degrees C). Line a baking sheet with aluminum foil and coat with cooking spray.
In a shallow dish, stir together the cornmeal, paprika, thyme, salt, celery seed, onion powder, garlic powder, and pepper. Dip the catfish fillets in milk, then place them into the cornmeal mixture and coat liberally; place on the greased baking sheet. Coat the tops of the fillets with cooking spray until wet.
Bake for 15 minutes in the preheated oven, or until fish is easily flaked with a fork.

Nutritional Information open nutritional information

Amount Per Serving Calories: 207 | Total Fat: 9g | Cholesterol: 54mg

fresh seafood, seafood recipes, Types of Seafood

Grilled Shrimp Tacos with Spicy Avocado Crema

Ingredients:

Spicy Avocado Crema:
1½ Cups Ripe Avocado, diced
½ Cup Mexican Crema (or Crème fraîche )
¼ Cup Fresh Cilantro, chopped
1 Teaspoon Jalapeno Pepper, finely diced and seeded
1 Tablespoon Fresh Lime Juice
Kosher Salt and Ground Pepper to taste

Shrimp:
1 Pound Large Shrimp, peeled and deveined
1 Teaspoon Fresh Garlic, finely minced
1 Teaspoon Fresh Lime Zest
¼ Teaspoon Red Chili Flake
2 Pinches Cayenne Pepper
2 Pinches Ground Cumin
2 Tablespoons Vegetable Oil
Kosher Salt

Serve with:
Tortillas
Fresh Corn Pico de Gallo
Fresh Cilantro Leaves
Lime Wedges

Prepare the Spicy Avocado Crema by combining all the ingredients in a food processor. Puree until thoroughly combined. Place in a bowl, cover with plastic wrap and refrigerate for at least 1 hour.

Prepare shrimp by combining all the ingredients in a large bowl and marinate for 10 minutes. If using an outdoor grill, skewer the shrimp on soaked bamboo sticks. If using an indoor grill pan, heat over a medium-high flame. Grill shrimp for 1-2 minutes on each side until opaque. Remove from grill and place on a large platter.

Warm tortillas in a skillet. Assemble tacos by placing a layer of the Corn Pico de Gallo in a tortilla and top with the grilled shrimp. Drizzle the Spicy Avocado Crema over the top and sprinkle with cilantro.

fresh seafood, seafood, seafood recipes

Title: Get Slim For Your Vacation – 6 Ultra Simple Techniques For
Summer Diet Success

Author: Richard Adams

Article:
Copyright (c) 2006 Richard Adams

Summer is the best season of all to lose weight. The weather
means exercising outdoors is fun and pleasant (and either cheap
or free). There is also a wealth of natural, healthy food around
such as fresh fruit, vegetables and seafood just waiting to help
you eat yourself slim.

Combine these two factors with some self-discipline and you’ll
be well set up for your summer diet.

So let’s break this down into a simple 6 step plan which if
followed virtually guarantees you’ll lose weight fast,
effectively and safely.

1) Focus Is Everything

There is no point in starting a diet half-heartedly. You’ll only
get half-hearted results. Which will make you even les likely to
try again in the future. So focus your mind, decide you are
going to give 100% to this short period of time to get the very
best results possible.

Give total focus to every aspect whether it’s exercising or
preparing healthy, nutritious meals.

Don’t “cheat” by missing exercise sessions or buying takeaway.
After your vacation you can do what you like. Until then, every
time you give in you reduce your results.

2) Eat Six Meals A Day

Spread out your eating habits to consume 5 to 6 small meals a
day. Doing so will greatly increase your body’s fat burning
ability and will reduce the excess calories flowing around your
body which can be laid down as fat.

Each meal should consist of a portion of protein, one of carbs
and some water to drink. Try to eat several portions of fruit
and vegetables during the day to maximize your intake of
vitamins and minerals.

Suitable protein sources include cottage cheese, chicken,
turkey, seafood, skimmed milk and protein drinks from the health
food store.

Suitable carbohydrate sources include pasta, rice, jacket
potatos, cereal, fruit, vegetables and brown bread.

3) Cut Out “Treats”

Cut out the lattes, the sugar on your cereal, the hotdog at the
football game. Think 100% healthy.

Don’t just cut out these “treats” that you think you’ve “earned”
after a hard days work.

Try making small changes that will get you healthier by allowing
you to consume less calories or burn off more. Don’t snack
between meals. Walk instead of driving if possible. Take the
stairs not the elevator and so on.

All these small changes will add up to make a very real
difference to your life.

4) Aerobic Exercise

Aim to run, cycle or swim for 20-30 minutes 5 days a week,
before breakfast. Doing it before breakfast means you’ll be
burning fat rather than the energy in the meal you just ate.
Doing it each day gets you into a pattern, a cycle, that becomes
easy to stick to after a few weeks. Because when you make it
easy, to the point that you don’t even have to think about it it
becomes automatic.

5) Anaerobic Exercise

Muscle uses up a lot of energy to support. By adding some muscle
to your body you will naturally burn more energy even when at
rest so try working out with weights either at the gym or at
home 2-3 evenings a week to increase your results. The fat
burning ability of the body is also greater after weights as
opposed to cardio exercise so you’ll burn fat as well as putting
on muscle.

6) Stay Motivated

Find ways to keep yourself going. Some people find it easy to
start a diet, but hard to keep going for weeks or months. Others
find it hard to start, but that it gets easier after a while.
What type of person are you?! Try to work it out and use online
forums, exercise magazines and fitness-oriented friends to keep
you on track until your vacation.

Follow these 6 simple steps and you’ll be losing weight in no
time – quite possibly a pound or two even in your first week.

About the author:
Richard Adams is a keen advocate of healthy diet and weight loss
programs having experimented on himself with various programs
over the years. His latest site will teach you everything you
need to know about Summer Diets -> http://www.summerdiets.co.uk

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Massachusetts seafood, wholesale seafood,  seafood distributor

fresh seafood, frozen seafood, seafood, seafood recipes

Title: Four-Star Gourmet Food in Paris – Part II

Author: Phil Chavanne

Article:
If there’s one thing the French know how to do well, it’s food.
Food is more of an art (and for some, a quasi religion) in
France, and so I knew I would be remiss in my duties to readers
of paris-eiffel-tower-news.com if I did not go and seek out
Paris’s finest gastronomic glories for you. Sampling the
following is not an option – it’s a must!!!

In Part I, we discovered real French bread at Poilane’s and the
Raspail organic food open street market. Now, we uncover the top
level Lafayette gourmet food court, and Paris’s finest
fromageries in Androuet’s 5 Parisian cheese shops to you.

Lafayette Gourmet – a Riot of Tastes and Colors

The Galeries Lafayette is one of the most distinguished and
famous shopping landmarks in Paris. Their high-fashion displays
and grand old-world architecture (including a very fine
stained-glass dome) make any shopping there a remarkable
experience. I have to admit though that I tend to spend most of
my time loitering around its breathtaking Gourmet food court.
The food court is located on the top floor of the Galeries, and
is a veritable riot of tastes and colors. There you’ll find
everything and more to tantalize the dedicated gourmet: a bakery
with a dizzying array of specialty breads and pastries
(testament to France’s continuing love affair with baked goods
of every description); a cheese counter with at least a hundred
different varieties of cheese (both French and imported); meats
and seafood; a deli offering the very best specialty foodstuffs;
and fruit and veggies of every origin from all around the world
– all products flawlessly fresh.

There is even a large section dedicated to every spice
imaginable. The luxury chocolate and candy displays are worth a
prolonged visit. I usually stock up here on all kinds of
European chocolates when I’m in town as many brands can’t be
found in the US and all of them are sold cheaper in Paris.

To top things off, Lafayette Gourmet also boasts a ‘wine
library’ unlike any other: 1,800 of the world’s finest wines,
classified and presented with enough loving attention to satisfy
demanding wine connoisseurs.

40, boulevard Haussmann 75009 PARIS Metro: Chauss

Massachusetts seafood, wholesale seafood,  seafood distributor

fresh seafood, frozen seafood, seafood recipes

Title: Foods To Eat For Clear Skin

Author: Paolo Basauri

Article:
Have you ever heard the popular phrase “You are what You eat”?
Whether you like it or not your diet will reflect on your skin.
Eat healthy food, and you will look healthy. Eat junk food, you
won’t be looking good. That is why it is important to know the
right href="http://www.menskincaretips.com/natural-skin-care.html">f
oods to eat for clear skin. This article will help you
get on the right track of skin care, because it is not all about
using creams and products; the most basic skin care begins by
eating right.

First you should know that a diet for the overall health of the
body is the best place to start, and in most cases that is
enough for your skin, unless you have a deficiency of some type.
But there are certain foods you must eat in order to keep your
skin looking healthy, young and radiant.

Start by cutting junk food. People who eat junk food gain
weight, have a pasty complexion and even bad hair. I know it is
hard at first, but you can start little by little, always
walking towards your goal. And please, don’t get into yo-yo
diets. By gaining and losing weight constantly, your skin will
stretch, and then remain saggy.

Fluids Fluids are essential to our skin diet because they
help moisturize the skin. Experts recommend that we should drink
6 to 8 glasses of water throughout the day, but don’t fall in
the trap of drinking the 8 glasses in the morning, you should
rationalize them and drink them in a natural way.

Don’t replace water for coffee or sodas. Caffeine is a diuretic
(tends to increase the discharge of urine). Reduce your intake
of coffee or tea to a maximum of 2 per day. Also don’t drinking
too much water 2-3 hours before going to bed to avoid morning
puffiness and skin stretch.

Alcohol is bad, avoid it at all costs if possible.

Essential Fatty Acids Also called EFAs, they are obtained
from food, because our bodies can’t produce them. There are two
classes of EFAs: Omega 3 and Omega 6. For our skin Omega 3 is
the one we need.

EFA’s should account for a 15% of our calorie intake, and can be
found on:

* Sardines

* Tuna

* Salmon

* Nuts

* Seeds and their oils (ground flaxseeds)

* Prawns

* Soya beans

Reducing the intake of saturated and processed fats is very
important if you want the EFAs to work. These fats cancel its
effects.

Antioxidants Antioxidant nutrients protect us from
infection and can prevent us from degenerative diseases such as
cancer or heart disease. These nutrients are found in Vitamins
A, C, E and some B complex vitamins; and minerals selenium,
manganese and zinc.

Antioxidants play a key role destroying free radicals
(electrochemically unbalanced molecules that are produced within
our bodies by chemicals, too much sun exposure and stress). Free
radicals damage collagen, and collagen is what keeps our skin
elastic.

We can find antioxidants in:

* Berries

* Black grapes

* Brazil nuts

* Broccoli

* Carrots

* Cherries

* Chestnuts

* Hazelnuts

* Kale

* Raisins

* Papaya

* Peas

* Peppers

* Prunes

* Spinch

* Sweet potatoes

* Tomatoes

Iron Iron is used for the formation of hemoglobin. A
deficiency in iron brings anemia, and this shows up in our
bodies by a pale complexion and dark circles under the eyes.
Iron is best processed from animal food but can be found also in
some vegetables. The best sources of iron are

* Red meat

* Seafood

* Liver

* Eggs

* Spinach

Vitamin A Vitamin A helps in the formation of new cell,
this keeps our skin supple and is vital for our eyes and hair.
If you are lacking of Vitamin A, your skin will be dry and
flaky. It is manufactured by our bodies from beta-carotene and
can be found in:

* Whole milk

* Whole butter

* Liver

* Oily fish

* Eggs

* Dark orange vegetables (carrots, sweet potatoes, winter squash)

* Dark green vegetables (broccoli, spinach, kale)

Vitamin C Vitamin C is a powerful antioxidant, essential
for the production of collagen (the elastic tissue in our skin
that declines with age). Every time you are smoking, under
stress or under too much sun exposure, your are draining vitamin
C from your body, so it is best to avoid these situations in
excess. Vitamin is found in:

* Citrus fruits (orange, lemon, grapefruit, lime)

* Tomatoes

* Potatoes

* Papaya

* Broccoli

* Brussels sprouts

* Black currants

* Kiwi

* Strawberries

* Peas

* Cauliflower

Vitamin E Another antioxidant, Vitamin E has a powerful
action against the damage of free radicals. This vitamin helps
our skin retain its moisture, and a lack of it brings premature
wrinkles, pale skin, acne, easy bruising and slow wound healing.
Vitamin E can be found in:

* Vegetable oils

* Nuts and seeds

* Peanut butter

* Wheat germ

* Whole grains

* Avocados

* Sweet potatoes

Vitamin B complex Keep your skin moist and smooth with
Vitamin B complex. It releases energy from food for skin
metabolism. This can be found in:

* Milk

* Oily fish

* Poultry

* Red meat

* Offal

* Eggs

* Bananas

* Soya beans

* Whole grain

* Wheat germ

* Peanut butter

* Fortified breakfast cereals

Beta-carotene Beta carotene is the plant form of the
vitamin A, converted by our bodies. It protects us from the
aging effect of the sun and can be found in:

* Dark green vegetables (spinach, broccoli, watercress)

* Orange fruit and vegetables

Selenium Perfect for protection against free radicals and
to counter dry skin. Selenium along with vitamin E support the
immune system. Found in:

* Cereals

* Meat

* Offal

* Seafood

* Eggs

* Cheese

* Brazil nuts

* Whole grains

* Mushrooms

* Beans

* Molasses

* Wheat germs

Zinc Zinc is another mineral vital to the immune system.
It manufactures collagen and speeds up healing in our bodies,
included skin. A deficiency produces stretch marks, a dull
complexion, white spots on fingernails, dandruff and stubborn
blemishes. Zinc can be found on:

* Seafood

* Red meat

* Cheese

* Brewer’s yeast

* Whole grains

* Mushrooms

* Offal

* Eggs

* Turkey and nuts

As you see there are many components in our diets that can help
our skin. Instead of making yourself a diet just for skin care,
make one that works for the health of your overall body, and
then, if you find a deficiency you will know what foods you need
to eat to keep your skin clear and good looking. It’s all about
balancing your diet.

About the author:
Paolo Parodi is an expert author and writer for Men Skin Care
Tips.com, where you can find more tips on href="http://www.menskincaretips.com/natural-skin-care.html">natu
ral skin care for men product reviews and living with a
healthy skin.

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