Good Nutrition for Healthy Skin

Posted @ Jul. 10 2009 11:22AM by Ray - health-wellness

By Carol Ann Brannon, MS, RD, LD

The skin is like a mirror, reflecting the effects of sun, environmental toxins, diet, aging, as well as a person’s internal health. Healthy skin is attractive skin. Using sunscreen is without question the most important thing to do to maintain healthy skin and protect against skin cancer. There are lots of products – facial scrubs, exfoliating lotions, detoxifying spa treatments, anti-wrinkle creams and anti-aging products – that promise more beautiful, younger-looking skin in just weeks. Keep in mind that topical lotions and potions alone are insufficient for lasting benefits. Skin needs to be nourished from the inside out.

It’s important to know what’s harmful to your skin. Sun exposure, a dry environment, inadequate fluid intake, smoking, pollution, allergens, hormonal changes, stress, genetics, aging, lifestyle and diet negatively impact and damage skin. Sun damage and environmental toxins produce free radicals, unstable molecules that damage the skin cell membranes.

To help ward off skin damage, take stock of your nutrition.

• Antioxidants, which are abundant in plant foods (whole grains, legumes, fruits and vegetables), protect against and act to neutralize free radical damage. Vitamins A, C, and E and selenium, beta-carotene, and lycopene are powerful antioxidants. Plant foods contain thousands of different phytochemicals, bioactive compounds with antioxidant and disease-protection properties. Foods that are especially high in antioxidants include pomegranates, berries like blackberries, blueberries, raspberries, strawberries, dark green leafy vegetables (spinach, kale, turnip greens), cherries, plums, dark chocolate and tea.

Rule of thumb: the darker the color of the produce, the greater the concentration of antioxidants and phytochemicals. The optimal recommended intake of fruits and vegetables is 5 to 9 servings per day!

• Anti-inflammatory foods are rich in omega-3 fatty acids (DHA, EPA, and alpha-linolenic fatty acid). Cold water fatty fish such as salmon, tuna, anchovies, and sardines are rich in the anti-inflammatory omega-3 fats EPA and DHA. Nuts, seeds, canola oil, and flax seeds are rich in alpha-linolenic fatty acid, another type of omega-3 fatty acid. Consider adding to your diet about 1 ounce or a small handful of nuts daily, ½ to 1 tablespoon of ground flaxseed to yogurt or cereal, cold-water fish, especially Wild Alaskan salmon if available, twice weekly.

• Hydration is important. As the summer temperatures heat up so does your fluid requirement. Water is essential for living, but too often overlooked. Most adults need 8-12 (8 oz.) cups of water daily. However, this is only a general guideline; actual water requirement depends on age, weight, geographical location (dry or wet climate), and activities. Senior citizens are at a higher risk of dehydration due to a decreased sense of thirst.

Tea, especially green tea, is a rich source of the antioxidant EGCG. While more research is needed, emerging research suggests drinking 4 to 5 (6 oz.) cups of green tea daily may protect against cancer. Many topical lotions and beauty products now contain EGCG or “green tea extract” because it may offer protection from UV (sunlight) damage and skin cancer.

Foods to Avoid
If you are going to be out in the sun, heat, or humidity for an extended time, limit alcohol and caffeine consumption because of their diuretic or dehydrating effect. Alcohol dehydrates the skin and body, as well as depletes nutrients important to skin health.

Avoid refined and processed foods that are high in sugar, saturated fats, and trans fats as these may cause a pro-inflammatory response and may accelerate skin aging. Sugary foods trigger a rise in blood glucose levels, which triggers a rise in insulin (hormone that regulates blood glucose levels). Elevated insulin levels may contribute to inflammation, increase pore size, acne and a loss of skin’s elasticity. Caution: Certain medications can increase sun-sensitivity; check with your physician or pharmacist.

Enjoy your summer! Remember to apply sunscreen liberally, eat an abundance of colorful produce, focus on healthy fats (cold-water fish, nuts, seeds, flax seed) and stay hydrated. Your skin will thank you!