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One of the worst enemies to our human body is something called free radicals. These are produced in the body because environmental toxins, additives, pesticides, and foods cooked at high temperatures. Free radical damage is systemic and it works its way from the inside out. It will accelerate aging resulting in wrinkles.

Antioxidants are compounds that can arrest and reverse the damage free radicals wreak in the body. In addition to faster aging, serious diseases like cancer are a very common result. Free radicals get inactivated through the large amounts of antioxidants contained in raw fruits and vegetables. Antioxidants combat free radicals that deteriorate collagen and elastin, the fibrous materials that support skin structure. This makes skin firmer, smoother, and softer.

Phytochemicals are natural compounds found in plant foods. They work with other nutrients and fibers found in fruits and vegetables to fight deadly diseases and slow down aging. More than 900 phytochemicals have been identified. Generally, the brighter the color of the fruit or vegetable, the more phytochemicals and nutrients it contains. Phytochemicals have been associated with antioxidants and so they also protect us from disease.

Amino acids (the building blocks of protein) are necessary for repair and formation of new cells, tissue, skin, hair, teeth, and bones.

This is a list of nutrients needed to build a healthier, better-looking body:

Glutathione is absolutely the most powerful antioxidant that can be produced by the human body. It detoxifies harmful substances so that they can be eliminated through the bile. This antioxidant has gotten its popularity from its scientifically-proven properties for reversing aging. Animal flesh contains the highest concentration of Glutathione but the problem is that you’d have to consume it raw since glutathione is an antioxidant enzyme. There are other natural raw sources of this amino acid. Spinach, broccoli, walnuts, tomatoes, carrots, grapefruit, asparagus, garlic, avocado, purslane, squash, okra, walnuts, potatoes, and apples are good sources. Glutamine, cystine, glutamic acid, and glycine are also needed by the liver to make satisfactory levels of glutathione. You could also take glutathione supplements.

Superoxide dismutase is an anti-aging enzyme that scours the body looking for free radicals. SOD can be found in broccoli, cabbage, Brussels sprouts, and most green vegetables, as well as in superfoods such as barley grass and wheat grass.

Catalase is another antioxidant enzyme that is needed by the body to control radical activities. Leeks, onion, broccoli, bananas, parsnip, zucchini, spinach, carrots, radish, cucumbers, cherries, red cabbage, apricot, and cherries are good sources of catalase.

Coenzyme Q10 is a potent anti-aging nutrient which plays an important role in tissue oxygenation. Eat spinach, peanuts, and fish to give your body lots of this nutrient.

Vitamin A is an antioxidant vitamin that regulates oil balance in the skin and also helps prevent and treat acne, psoriasis, and eczema. It is necessary for new cell growth and helps lessen wrinkles. It is found in carrots, egg yolks, dark leafy greens, parsley, arugula, mangoes, watermelon, nettle leaves, watercress, and sweet potatoes.

Vitamin B7 (biotin) is the foundation of healthy skin, hair, and nail cells. Biotin is found in nuts, soybeans, egg yolks, swiss chard, fish, tomatoes, romaine lettuce, cabbage, onion, almonds, cucumber, cauliflower, and carrots.

Vitamin C is needed by the body to maintain healthy skin, bones, teeth, and gums. This vitamin is necessary for replacement and generation of tissue. The best food sources of this antioxidant are citrus fruits, acerola berries, strawberries, rosehips, broccoli, and parsley.

Vitamin D provides for the assimilation of calcium and magnesium for healthy bones and teeth. Very few foods contain adequate amounts of this vitamin so exposure to sunlight is necessary to help the body create its own vitamin D. Mushrooms, salmon, and cod are some food sources of this vitamin.

Vitamin E has been known to smooth fine lines on the face, repair connective tissue, and increase your skin’s protection against sun damage. Food sources of this antioxidant are goji berries, nuts, berries, green leafy vegetables, egg yolks, wheat germ, soy, and oils like olive oil.

Calcium is necessary to maintain healthy bones and teeth. Spinach, broccoli, kale, lima beans, apples, bananas, oranges, blackberries, kiwifruit, tomatoes, sardines, dairy, peas, soy products, salmon, seaweed, artichoke, kale, avocado, peanuts, almonds, Brazil nuts, pumpkin seeds, cashew, pistachio, sunflower seeds, strawberries, lemons, and grapes all have good amounts of calcium.

Copper works with zinc and vitamin C to produce elastin. Kiwifruit, apples, lima beans, artichoke, avocado, broccoli, bananas, carrots, cauliflower, cantaloupe, grapes, and cucumber all contain copper.

Magnesium is necessary for producing new cells and for healthy bones and teeth. Sources of this mineral are raw cacao, kelp, kiwi, bananas, oranges, tomatoes, avocado, summer squash, artichoke, spinach, broccoli, sweet potato, Brazil nuts, pumpkin seeds, pine nuts, almonds, corn, potatoes, peas, kale, and cashews.

Phosphorous promotes healthy teeth and bones and is also necessary for the acid-alkaline balance in the body. Kiwi, tomatoes, blackberries, asparagus, mushrooms, lima beans, bananas, sunflower seeds, pine nuts, peanuts, walnuts, potatoes, kale, avocado, artichoke, lime, cantaloupe, strawberries, and oranges all contain phosphorus.

Silicon increases bone, skin, hair, and nail strength. It improves wrinkles, skin thickness, skeletal health, and teeth formation. Foods high in silicon are bell pepper, cucumber (with skin), spinach, tomatoes, apples, strawberries, oranges, beets, carrots, radish, romaine lettuce, burdock root, and marjoram.

Sulfur is required by the body for collagen production and maintenance of healthy skin, hair, and nails. Sulfur can be found in broccoli, kale, pumpkin seeds, asparagus, garlic, onion, watercress, and red peppers.

Selenium enables the body to efficiently use oxygen. Brazil nuts, mushrooms, onion, garlic, asparagus, tomatoes, broccoli, whole grains, parsley, blackstrap molasses, wheat germ, sesame seeds, poultry, fish and eggs are very high in selenium.

Zinc maintains and builds healthy collagen, assists in wound healing, and prevents the formation of stretch marks. Zinc sources are pumpkin seeds, sunflower seeds, nuts, parsley, wheat germ, oatmeal, and eggs.

Essential fatty acids prevent skin dryness and inflammation and the formation of white heads and black heads. The body needs EFAs but can’t manufacture it so it is important to get your omega fatty acids from food. Omega-3 fatty acids are found in flaxseed, flax oil, safflower oil, evening primrose oil, and cold-water fish such as mackerel, sardines, and salmon. Omega 6 fats can be found in sunflower seeds and oil, olives and olive oil, safflower and soybean oil. If you have dry, flaky skin that is a sign of EFA deficiency.

Chlorophyll is blood builder and purifier. This phytochemical produces an unfavorable environment for bad bacteria. It draws out toxins stored in cells and tissue and dumps them into the bloodstream for elimination. Chlorophyll is also very alkalinizing. Eating green leafy vegetables and seaweeds to make sure you have enough Chlorophyll.
Carotenoids such as beta-carotene are pigments responsible for the colors of many orange, yellow, red, and green fruits and vegetables. Carotenoids slow down the aging process. Get your beta-carotene from orange and golden-colored fruits and vegetables such as mangoes, papaya, apricots, carrots, sweet potatoes, pumpkins, and the superfood goji berry. Green vegetables such as spinach, kale, and broccoli are also good sources of beta-carotene.

Alpha-lipoic acid increases the power of other antioxidants such as vitamins C and E. This antioxidant is present in peas, swiss chard, collards, broccoli, spinach, and tomatoes.

Alanine is an amino acid that aids in the development of skin, hair, and scalp. Alanine speeds up wound healing. Alanine is found in apples, avocado, almonds, olives, and cucumber.

Arginine aids in the healing and repair of skin and connective tissue. It facilitates weight loss by helping your body increase muscle mass. Sources of this amino acid are cacao, carob, hemp seeds, celery, coconut, peanuts, wheat germ, soy, dairy, walnuts, almonds, cucumber, sunflower seeds, beets, and oats.

Aspartic acid helps build healthy bones and teeth. It is found in almonds, grapefruit, hemp seeds, lemon, sprouts, cucumber, and apples.

Cystine contains sulfur, a mineral that helps build strong nails, healthy skin and hair. It promotes skin elasticity and assists in the production of collagen. This amino acid destroys free radicals and binds to heavy metals so that they can be safely eliminated from the body. Poultry, egg yolks, red peppers, apples, yogurt, alfalfa, garlic, onion, hazel nuts, broccoli, brussels sprouts, oats, wheat germ, and cucumber all contain cystine.

Glutamine plays the biggest role in the body’s metabolic processes among all the other amino acids. It is no coincidence that glutamine is the most abundant amino acid in the body. Glutamine prevents muscle loss. Glutamine food sources include spinach, beans, parsley, dairy products, and fish.

Glycine is needed by the body to build proteins and other amino acids, repair damaged tissue, and accelerate healing processes. Glycine is in fish, dairy, almonds, okra, figs, raspberries, lemon, oranges, and beans.

Lysine aids in building muscle mass, tissue repair, and collagen formation. Symptoms of lysine deficiency include hair loss, bloodshot eyes, and retarded growth. Eat lima beans, dairy products, fish, potatoes, yeast, soy products, and eggs to increase your lysine levels.

Methionine is an essential amino acid that contains a high amount of sulfur. This amino acid is vital in collagen formation and in building strong hair. Methionine is also a powerful antioxidant that neutralizes free radicals and detoxifies the body from heavy metals. Get methionine by eating more garlic, dairy, onions, fish, soybeans, lentils, and other seeds.

Proline helps in the breakdown of fats. Coconut, avocado, almonds, olives, and cucumber are sources of proline.

Phenylalanine helps the body get rid of waste matter. Cacao, tomatoes, pineapple, cucumber, apples, carrots, fish, poultry, eggs, dairy, nuts, millet, sweet potatoes, avocado, spinach, corn, millet, green peas, chards, and potatoes are phenylalanine-rich foods.

Serine is needed for muscle growth. Eat pineapple, papaya, apples, cucumber, and radishes for serine.

Tryptophan helps the body generate new cells and tissue. Get more tryptophan from peanuts, soy, dairy, celery, beets, fennel, carrots, spring beans, fish, eggs, and oats.

Threonine is also an essential amino acid that plays an important part in the formation of collagen, muscle tissue, and elastin. Soy, chickpeas, lentils, wheat germ, fish, egg yolks, flaxseed, and peanuts are high in threonine.

Tyrosine affects hair color, tissue, and cell growth. Apricots, cucumbers, bananas, lima beans, pumpkin seeds, almonds, green pepper, strawberries, fish, oats, avocado, and sesame seeds contain tyrosine.

Valine is an essential amino acid that is needed by the body for proper muscle metabolism and tissue repair. Valine is found in mushrooms, dairy, peanuts, soy, and grains.

Tomorrow: We conclude with some tips for a successful natural make over!