Eating for Better Skin
Younger-looking skin begins from the inside, and delicious foods high in antioxidants, vitamins and minerals can help keep you feeling and looking healthy!
Researchers are beginning to explore the role of diet and nutrients in the skin aging process, and so far the results have been exciting. Here are just a few:
• One study showed that people whose diets are rich in vegetables, beans, olive oil, nuts, and multigrain breads are less likely to wrinkle than those whose diets included more red meat, butter, and sugary foods.
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• Experts believe that antioxidant vitamins A, C, and E and the minerals zinc and selenium may ward off wrinkles by reducing the amount of potentially damaging free radicals produced by skin cells. One study revealed that a supplement that included a combination of these antioxidant vitamins helped protect the skin from the aging effects of UV exposure.
• Another study indicates that light-skinned people who consume a diet high in carotenoids may receive similar UV protection. Carotenoid-rich foods such include cantaloupe, apricots, carrots, sweet potatoes, spinach, and other fruits and vegetables that have deep green, yellow, orange, and red hues.
So let's take a look at a few of the food superstars.
Salmon
Salmon and other fatty fishes are rich in omega-3 fatty acids. Omega-3s contain alpha-linolenic acid, which decreases dryness and keeps skin soft, smooth, and supple. Omega-3s also reduce inflammation and may help ease inflammatory skin conditions such as psoriasis.
Blueberries and Pomegranates
The dark tint of these delicious fruits comes from their powerful free radical-fighting antioxidants. Free radicals can harm skin cells and reduce collagen, making skin more wrinkle-prone.
Whole Grains and Soy
Whole grains contain polyphenols and carotenoids that fight the aging process. Add soy milk to your whole grain cereal; soy's isoflavones may add to the anti-aging benefits.
Kiwi Fruit and Red Bell Peppers
These two colorful produce selections are high in wrinkle-fighting vitamin C. Researchers in the United Kingdom looked at vitamin C intake in 4,025 women and found that those who ate more vitamin C had less wrinkling and dryness.
Eggs
Eggs are an excellent source of choline, biotin and lutein. Choline, a B vitamin, helps make up fatty portions of cell membranes and is essential for healthy skin-cell functioning. Biotin, also a B vitamin, forms the basis of skin, nail, and hair cells, and even a mild deficiency can cause problems. Lutein, a carotenoid antioxidant, helps preserve skin's elasticity and prevent free radical damage to skin cells.
Almonds and Avocados
These fruits and nuts are high in vitamin E, which not only eases dry skin, but studies also show it may reduce free radicals and protect against damaging UV rays.
Carrots and Sweet Potatoes
Their orange color comes from beta-carotene, which produces vitamin A. Vitamin A increases cell turnover and protects the integrity of our skin. You'll even find vitamin A derivatives, retinoids, in many skin care products.
Apples and Onions
Apples and onions are rich in quercetin, an antioxidant that protects against wrinkles, and studies show that it may save skin from harmful UVB rays.
Eating a variety of these nutrient-packed foods is a great way to take in their healthy skin benefits. But to ensure you are getting the optimal amounts of the complete range of these nutrients each day, you may want to consider a full spectrum supplement such as Basic Nutrient Support®, which in addition to vitamins, minerals, antioxidants and omega-3s also contains fruit and vegetable concentrates, extracts and complexes.
