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We’ve all looked for the ultimate secret to healthier skin only to find that it’s an impossible task to accomplish. The truth is that “the secret” to better skin varies from person to person. There’s no one-size-fits-all solution and products that may work for some, won’t work for others. However, when it comes to healthier skin, there are a few vitamins and minerals that can make a big difference. Let us tell you right now that while supplements can help, getting your vitamins and minerals through food is the most effective option. Don’t worry, we’ll give you a few tips on how to do that. Here are the 6 essential vitamins and minerals for healthier, glowing skin:
Vitamin D
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Vitamin D is known for helping our bone health, but it also has significant benefits for the skin. For one, it helps with skin cell growth, repair, and metabolism, so it enhances the skin’s immune system. It also helps with the destruction of free radicals, preventing premature aging. Now, where can you get vitamin D? From fatty fish like salmon, beef liver, egg yolks, cheese, mushrooms, cereals, and fortified milk. If you want to go the supplement route, make sure it has enough vitamin D. As a general rule, the Recommended Dietary Allowance (RDA) for vitamin D is 600 IU for most adults and 800 IU for adults over 70 years of age.
Vitamin C
Vitamin C, also known as ascorbic acid, is a powerful antioxidant that will supercharge your skin health. It neutralizes free radicals, reducing oxidative stress and preventing premature aging. Vitamin C is also essential for collagen synthesis, which is part of what keeps the skin firm and elastic. This vitamin is also effective at helping repair damaged skin and reduce the appearance of fine lines and wrinkles. As if that wasn’t enough, vitamin C can also lead to a more even skin tone. To get more vitamin C in your diet, consider consuming more citrus fruits, red bell peppers, kiwis, broccoli, brussels sprouts, and strawberries, among other fruits and veggies. When it comes to skincare, adding a vitamin C serum to your routine can help quite a bit.
Vitamin E
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Vitamin E is essential for protecting the skin from environmental stressors like UV radiation, smoke, and pollution, which we’re constantly exposed to. This vitamin is very effective at helping prevent oxidative damage to cells by neutralizing free radicals. It also makes your skin barrier stronger by keeping it hydrated and reducing inflammation. If you have scars such as acne scars or deal with a lot of skin texture, vitamin E can help minimize that. To get more vitamin E in your diet, focus on foods like nuts, seeds, vegetable oils, green leafy veggies, and fortified cereals. Also, you can add a vitamin E serum to your skincare rotation. Many skincare products like moisturizers and beauty products contain vitamin E as well, so they can also be good topical sources.
Vitamin B3 or Niacinamide
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Niacinamide is a form of vitamin B3 and it’s known for improving the production of ceramides, which help maintain the skin’s barrier and retain moisture. Niacinamide also has anti-inflammatory properties, so it’s great for treating skin conditions like acne, rosacea, and eczema. Vitamin B3 can also reduce redness and blotchiness, and improve skin texture and elasticity to prevent signs of aging. You can find vitamin B3 in meat, fish, seeds, legumes, grains, and foods that are high in tryptophan, such as turkey. It’s also good to know that skincare products often contain niacinamide, so that’s another good source. Just make sure you don’t combine it with any vitamin C serums or skincare products because they can interact and cause skin irritation.
Vitamin A
Vitamin A, particularly in the form of retinoids, is one of the most popular vitamins in the skincare world. A lot of people swear by retinoids because they promote cell turnover, which means they replace damaged cells with healthy ones. This process leads to smoother skin and it can even help with pigmentation. Vitamin A also regulates oil production, so it can help prevent acne breakouts. You can get your vitamin A from eggs, dairy products, fish, liver, and yellow veggies and fruits like carrots, bell peppers, mangos, and more. Also, you should skincare products containing retinol, retinoic acid, or retinaldehyde, but make sure you consult with your dermatologist first.
Zinc
Last but certainly not least, zinc is an essential mineral for maintaining healthy skin. It helps support the immune system and it’s known for its anti-inflammatory properties. That means it can help reduce redness and irritation, so it’s another great way to battle acne, eczema, and rosacea. Zinc also helps with tissue repair and heal damaged skin. To get more zinc through your diet, add more meat, fish, seafood, eggs, nuts, beans, whole grains, and dairy products to your meals.
If you’re learning Latin American Spanish, whether it’s to advance your career, to connect with your Latino heritage, or just because you love languages, colorful slang is one of the first things you’ll stumble upon. And boy do we have a lot of those! Slang is a unique part of every language in the world and it’s deeply tied to culture, so it’s one of the ultimate expressions of it. If you want to tap into that rich heritage and also have a few giggles, here are a few slang expressions you should learn:
Echando la hueva = Throwing the egg
This phrase is most common in Mexico and it’s a way of telling someone they’re being particularly lazy. “Hey man, I see you echando la hueva, stop procrastinating!” Just make sure you don’t say any of this stuff to people like, say, your boss or your parents. This is reserved for mates and informal situations only. Who knew the word egg could be used in such a creative way?
Hazme un fa = Do me a favor
In Colombia, they use “Hazme un fa” all the time and it’s just a shortened version of “Hazme un favor,” which translates to “Do me a favor.” The same is done with “Por favor” (please), which is shortened to “Porfa” all around Latin America, especially if you want to be sweet about it. “Ay porfaaa” or “Porfitas” is like saying “Pretty please,” which is much more effective than a dry “Please,” wouldn’t you say?
Guácala = Ew
We love throwing around the word “guácala” because, let’s face it, it sounds pretty funny. This particular slang word can be found from Mexico to South America and is a great way to express your disgust for something. For example, someone shows you a picture of a cockroach, the only natural response would be “Guácalaaa, porfa get that out of my face.” It’s so much better than saying “Ewwww,” don’t you agree?
Buena onda = Good vibe
This expression can also be found across Latin America and has a particularly 60s vibe to it because it means “good vibes.” Nowadays, it’s all about the vibes, so we figured this would be a good slang phrase to show you because you can use it often and in many different scenarios. Do keep in mind that someone’s or something’s onda can be good (buena) or bad (mala), so adjust accordingly depending on the situation.
Qué padre = How father
Okay, the literal translation of this one is pretty funny because “How father” just sounds like gibberish. However, “Qué padre” means “How cool” or “How awesome,” as in, “Qué padre que te guste surfear,” which means “How cool that you like to surf.” This is Mexican slang at its best and you’ll hear it from them quite a lot. Literally anything can be “padre,” just remember it doesn’t mean “father.”
Vivir en una nube de pedos = Living on a cloud of farts
This is yet another funny expression and it’s very popular in Argentina. It indicates when someone is out of touch with reality, so it’s the equivalent of having one’s head on the clouds. The reason they added “pedos” or “farts” in there is because Argentinians love to use fart analogies in their slang. For example, another phrase they use a lot is “En pedo” which means “To be drunk.” They also have “Ni en pedo” which means “Not a chance” or “No way in hell.” It’s one of the many things that make Argentinians wonderful people!
Me vale madre = It’s worth a mother to me
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Here we have another terrible literal translation that’s just very funny to read out loud. “It’s worth a mother to me” seems nonsensical, but it makes perfect sense in Spanish. “Me vale madre” is a phrase Mexicans use to say “I don’t care” or “It doesn’t matter to me.” The most accurate translation of this expression is “I don’t give a f***,” but let’s keep it PG.
No manches = Don’t stain
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Literal translations are on a roll here! Once again “Don’t stain” makes no sense, but “No manches” is another Mexican expression that means “No way” or “Get out of here” or “Come on.” As you can see, it has many different uses. It’s one of those things that Mexicans see very often and you may hear it in other Latin American countries, but it’s always a Mexican reference.
Comiendo moscas = Eating flies
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Sorry for the disgusting visual, no one wants to think about eating flies. “Comiendo moscas” is not literal, though, thank God! It’s a slang phrase that’s meant to express boredom. If you’ve ever drifted off during a meeting that has run for too long, you’ve eaten flies. Sorry to be the one to break it to you! In all seriousness, it’s a fun slang phrase that you can whip up in all kinds of boring situations.
Más loco que una cabra con pollitos = Crazier than a goat with chicks
Let’s finish off our list of Latin American slang expressions with a real banger! “Más loco que una cabra con pollitos” is pretty straightforward and it means exactly what it conveys. That friend of yours who always gets the craziest ideas at 2 am when everyone’s had enough to drink and is ready to go home is “crazier than a goat with chicks.” Let them know! It will certainly get a laugh out of them. Do keep in mind this expression is used in good fun, not as a mental health insult.
You know how some terms turn into buzzwords but no one actually understands what they mean? Well, it happens a lot with psychological terms, especially when they relate to relationships. “Attachment style” is one of those terms and it comes up a lot in conversation. In those conversations, “secure attachment style” is often the main focus. Why? Because a securely attached person is what everyone wants to be. It translates into healthier and more stable relationships, and that’s “goals,” as they say. Do you fall into that category? Let’s find out! Here are 8 signs you have a secure attachment style:
You have healthy boundaries
People with secure attachment styles not only set healthy boundaries for themselves, but they also respect everyone else’s boundaries. If you’re like that, it means you’re comfortable saying “no” when you have to and you strive for autonomy and individuality, even if you feel like you’re part of a whole. Whether that’s a romantic relationship, friendship, or family bond, you don’t let anyone trample all over your boundaries. For Latinas, this can be particularly challenging because we’re taught to let everything slide when it comes to family members. In that environment, the importance of setting boundaries becomes clearer than ever.
You’ve built a solid social network
Someone with a secure attachment style is very successful at valuing and nurturing relationships. All kinds of relationships, not just romantic ones. That’s why they usually have solid social networks. Whether that’s 3 friends or a hundred, you enjoy your social life and can cultivate those relationships healthily. You give as much joy and support as you receive, and you don’t need incentives to show your people you care about them.
You trust the people around you
Trust is a cornerstone of secure attachment. While jealousy can be a normal part of the human experience, a securely attached person won’t get lost in it. They trust that a commitment has been made unless there’s reason to doubt the other person. And if there’s reason to doubt, securely attached people will bring it up and have a conversation about it. They also strive to build stable foundations for their relationships, whether romantic or not. It’s all about mutual trust, isn’t it?
You’re very open with your communication
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Securely attached people are very good at communicating exactly what they need, want, and feel. They’re very comfortable with that and they’re also great at creating environments where other people can do the same. If you’re like this, you understand that communication is a two-way street and you do your best to keep your line open. This openness has allowed you to nurture strong relationships and intimate bonds. Not just with romantic partners, but also with friends and family.
You show authentic vulnerability
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Vulnerability requires courage, and a securely attached person isn't afraid to be open with the people they love and trust. They share their fears, insecurities, and deepest desires, creating a space for mutual honesty. This transparency leads to deeper connections and it allows everyone involved to be more supportive. If you’re like this, you’re probably called an “open book” more often than not!
You’ve dealt with your baggage
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There’s no denying that we all have a past and that past often comes with baggage. We can decide to carry that baggage with us the entire time and let it affect the way we relate to others. Or we can choose to deal with that baggage; confront it, learn what we need to learn, and then leave it behind. Securely attached people have done the latter and they’ve checked their baggage at the door. If you’re this way, it means you approach relationships with a clean slate and a positive outlook. You don’t hold new people accountable for the mistakes of past friends or partners. Doesn’t that feel wonderful?
You’re reliable and provide consistent security to others
A securely attached person has a way of providing security to others. Whether it’s friends, partners, or family, people always know where you stand with them. You’re a consistent person whom people can rely on and this consistency means that they can always count on you. You can always count on them as well cause, as Latinos say, “Amor con amor se paga,” meaning “Love is paid with love.”
People feel like they can grow with you
Securely attached people are eager to grow with people. If you’re in a relationship with someone, you want to grow as an individual, but also as a couple. You see your relationship as a journey that you’re traveling together. All the ups and downs of life are just opportunities to stand by each other. The same can apply to friendships and family relationships. This desire to grow both as a person and in the context of the relationship inspires others to do the same. That’s why you make people feel like they can also be better and that’s so rewarding, isn’t it?