Foods good for you...

Vitamin C : Strawberries, lime, sweet lime, oranges, guavas, radish leaves, Fenugreek leaves, coriander, cabbage, capsicum, green chillies, cauliflower, bitter gourd, and sprouts.

Vitamin E: Corn, vegetable oils, nuts, spinach, olives and wheat germ.

Vitamin A: Fish liver oil, eggs, butter, cheese and fortified milk. B carotene, which is a precursor to vitamin A, is found in deep yellow fruits and vegetables and dark green leafy vegetables.

Vitamin B: Brewer's yeast, used to make bread or any food or beverage made with brewer's yeast. A diet that includes fruits, vegetables and grain products should be sufficient to get the required amounts of vitamin B.

Selenium: Whole grain cereals, seafood, garlic and eggs.

Zinc: Oysters, lean meat, and poultry. Also, whole grains, nuts and legumes. Although these vegetarian foods are good sources, availability of zinc is lower in these foods due to the phytic acid content. Sprouted grains and pulses destroy phytates. A vegetarian diet often contains less zinc than non-vegetarian diet. Therefore, vegetarians should consume plenty of foods that are rich in this mineral.

Essential fatty acids: Omega-3 and omega-6. Though we get plenty of omega 6 from grains and oils, our body is often deficient in omega-3. Omega-3 is found in oily fish like salmon, herring, mackerel, tuna and sardine, flaxseeds and nuts like almonds and walnuts.

One should have lots of fruits and vegetables with bright colors, such as dark, leafy lettuce, blueberries and oranges, as they give your skin essential vitamins C and E. Carrots, spinach and mangoes and papaya are a yummy way to look good as they are rich in vitamin A."

Experts say 'You are what you eat' - from the countless hair on your head to the nails on your toes. Your outer appearance, without the make-up, of course, reflects your inner state of health, which in turn reflects your lifestyle.  but  GREEN TEA and mint  leaves  tea is  essential for  stomach and  skin and  heart   also fenugreek tea  but you have to add sugar

drinking too much water can actually cause a critical loss of vitamins and minerals as they get whooshed out of the body with every trip to the bathroom. When you start 'eating' water, you don't need to count your glasses. You can replace at least one glass of water a day with one serving of raw fruits or vegetables and you will be able to stay hydrated significantly longer. Moreover, you'll get the added boost of fiber, antioxidants and other health-promoting phytonutrients. In fact, by sticking to a healthy diet, you'll end up 'eating' most of the water needed each day to stay hydrated.

Hydrating foods to eat every day

so eat  yoghurt , veg soups ,  tea coffee , milk , dal   with each  food intake