It is the largest organ, functions as a protective layer, and with one glance can provide a picture into your overall health. Of course, this is the skin, the majority of the integumentary system.

There are three essentials that may contribute to a healthy system: proper hydration, consumption of nutrient-rich foods, and avoiding particular lifestyle choices.

The National Institute of Health (NIH) has determined that water is essential for life. Symptoms of dehydration can affect the appearance of skin. Skin turgor, which is the skin's ability to return to normal elasticity when pinched, can be used to determine hydration status. With moderate to severe dehydration, decreased skin turgor occurs. Other symptoms of dehydration may produce pale, dry, or cracked skin.

Daily fluid recommendations are assessed by Dietary Reference Intakes (DRIs*). According to the Food and Nutrition Board, Institute of Medicine, water intake varies among men and women. The DRI for the average adult male is between three and four liters per day. For females, the DRI is between two and three liters per day. Total fluid intake is not only determined by drinking, but through food consumption as well. The NIH estimates that 22 percent of Americans water intake is provided from food.

That means food choices made in your kitchen also impact your skin and overall health. In accordance with the Academy of Nutrition and Dietetics, protecting overall health will in turn protect the skin. Vitamins A and C can protect against infection by keeping the skin and tissues healthy. Foods that contain these vitamins include: sweet potatoes, carrots, red bell peppers, oranges, tomato juice, or fortified foods such as milk and cereal. Vitamin E can act as an antioxidant, also preventing damage to the skin. To include more vitamin E in your diet, eat foods such as: almonds, sunflower seeds, some vegetable oils, and fortified cereals.

Diet is not the only culprit to skin damage; preventing or minimizing harm associated with lifestyle choices may affect skin health. The NIH recommends avoiding excessive sun exposure, smoking, heavily polluted areas, and sleep deprivation.

Adopting habits that contribute to healthier-looking skin can be effortless by following the three essentials: nutritious eating, adequate hydration, and avoidance of harmful habits. Eat, drink, and live your way to better looking skin!

*DRIs are intended for use for healthy individuals. They apply to a person's or group's usual intake over time, instead of on any given day.

For more information on food choices and health benefits, visit www.choosemyplate.gov.

Meghan Robinson is a University of Idaho dietetics student.