Women need 25 grams of fiber per day, and men need 38 grams per day, according to the Institute of Medicine. Eating more plant foods -- vegetables, beans, fruit, whole grains, and nuts -- is the best way and is one of the recommendations from the U.S. government's 2015 Dietary Guidelines.
The epidermis is the outer (epi in Greek meaning over or upon) of the two layers that make up the skin (or cutis), the inner layer being the dermis.
The skin has two layers: the upper layer is the epidermis, and the lower layer is the dermis. Below the dermis is the hypodermis, or subcutaneous layer, composed of fat or other connective tissue . The epidermis itself is an epithelium made up of sublayers. The outermost portion consists of many layers of flat, dead, dry epithelial cells called keratinocytes. Clearly this barrier of dead cells needs no blood supply. The waxy surface coating of these cells allows the skin to be waterproof and dry. In effect, the body surrounds itself with a hostile desert where few germs can live. Living keratinocytes in the deepest layer of the epidermis undergo rapid cell division and push the overlying cells toward the surface. Melanocytes are also deep and produce the dark pigment in the skin, melanin. Upon exposure to ultraviolet light, melanin production is increased, a process called tanning.