The Beauty Diet

When it comes to your skin, what you eat is just as important as the beauty products you slather on everyday.   Some would say even more important because creams, lotions, and treatments only enhance what is already there.

If a woman has good skin, she is beautiful in her own personal way even if she does not have the facial features of a beauty queen.   The reverse is true.   The most symmetrical face is underappreciated if the owner of that face has skin that is dull and blotchy.

Beautiful skin is healthy skin and healthy skin begins with good nutrition. There is scientific proof that certain foods even have anti-aging benefits, while others are anti-beauty – they destroy your skin.  

A recent international study found that diet plays a significant role in having smoother less wrinkled skin even among those people who are sun-worshippers and smokers.

The skin-smoothening foods are fruits, vegetables, whole grains, beans, olive oil, nuts, and fish.   The foods that were “positively associated with skin damage” were those high in sugar and animal fat – foods specifically mentioned in the study were full fat milk, red meat, potatoes, soft drinks, cakes and pastries.  

The skin is the first organ that shows the effects of   “oxidative stress”, which is caused by free radical damage.   Free radicals are unstable oxygen molecules that weaken collagen and elastin, the fibers that give your skin support and elasticity.

These fibers also become brittle and inelastic due to the natural aging process, however, free radical damage from sun exposure, smoking, excessive alcohol, and pollution greatly hasten fine lines, wrinkling, and sagging.

Anti-oxidants like vitamins A, C, and E and minerals zinc and selenium, which are found in the healthy food mentioned seem to be one of the skin's best defenders against free radicals.

Growing older is a natural part of life but who wants to look prematurely older than their age?   You can help slow down the hands of time by taking care of your skin inside and out.

Skin Nutrition 101

Sources: American Academy of Dermatology, WebMD, The Healthy Skin Diet

Vitamin C –Involved in the formation of collagen. Food should be your primary source --citrus fruits (leave the white stuff on), green bell peppers, guavas, cantaloupe, pineapple, papayas, and dark green vegetables.   You can also take a daily supplement of 500 to 1,000 milligrams.

Vitamin E – Found in seeds, nuts, vegetable oils, eggs, fish, and dried beans.   If you use a supplement, do not take more than 400 international units daily because there is some evidence that larger doses can be harmful.

Vitamin A – Fruits and vegetables are loaded with beta-carotene, the precursor of this nutrient, especially red, yellow, orange and dark green produce.   One study found that people whose diets were rich in fruits and vegetables had moister skin.  

Vitamin B Complex– Biotin is the most important because it forms the foundation of your skin, hair, and nails.   Sources include bananas, oatmeal, rice, and eggs.   The full range of B vitamins can found in fish, meat, liver, eggs, whole grains, peanuts, avocados, and dark green leafy vegetables.

Selenium – This mineral may play a key role in preventing skin cancer by protecting against sun damage.   Sources are whole grain cereals, garlic, eggs, and seafood.

Zinc – Also known as the anti-acne mineral.   Sources are pumpkin seeds, whole grains, oysters, lean meat, poultry,

Fatty acids – These substances reduce inflammation and minimize sun damage. Monounsaturated fat comes from olive oil, avocados, and peanuts, lauric acid from coconut oil, and omega-3 from cold-water fish (tuna, sardines, mackerel, salmon), walnuts, and flaxseed.  

Water - The body is 60% to 70% water.   Even mild dehydration quickly shows up as dry brittle skin.   The best way to moisturize your skin is to drink 8 to 10 glasses of fluid (preferably water) daily.   You can tell you are getting enough fluid if your urine is straw-colored versus deep yellow.

Exercise – A good workout increases circulation to your skin delivering optimal amounts of nutrients and oxygen.   A brisk ten-minute walk can do wonders.  

Sleep - Your skin is rejuvenated while you sleep.   Lack of sleep doesn't just give you dark undereye circles and eyebags, it also makes you look ten years older.   For women of a certain age, a good night's sleep is, hands-down, the best beauty aid – almost like an instant face-lift.