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 is made up of two main layers. The epidermis on the outside and the dermis underneath. New cells are made in the deep layers of the epidermis and are pushed towards the surface. The surface layers of the skin are made up of cells that have died and become filled with a substance called keratin.