Skin Deep: Eating for a Youthful Glow
It’s true–we are what we eat.
In the most basic sense, everything we put in our bodies affects the way it functions and how we look. The complex biochemistry of foods has a profound effect on one of the most vital organs of our bodies: our skin.
If you want to look and feel youthful from the inside out, think hard about what you are putting in your body. In a perfect world we’d all ditch the junk food, the highly processed packaged foods and never eat another jelly donut again. We’d snack on fruits and vegetables and other whole, well-balanced foods. Our skin would glow and our bodies would hum from a daily diet of proper nutrition.
In the real world, sadly, it takes a conscious effort to seek out a wholesome diet, and to understand how to interpret the latest nutritional science, diet fads and food trends.
So what do we want to eat to keep our skin glowing and to maintain as much of a youthful appearance as possible?
A few key nutrients and food components have been studied for their affects on skin health and all of them are plentiful in our food supply. These include: Vitamin A, antioxidants, essential fatty acids, green tea, selenium and of course, water.
My first bit of advice: don’t reach for the bottle of vitamins. Try to gain these nutrients through whole foods- a trip to the Farmer’s Market would be my recommendation! Here’s where to find these skin-enhancing ingredients:
Water: Hydrate, hydrate, hydrate!!: When you wake up drink a big glass of water, fill a water bottle with fresh tap water and carry it with you, refilling it as needed throughout the day, drink when you sit down at your desk, in your car and while you workout. Our skin cells need hydration from water and the rest of our body, of course, cannot function without it.
Green Tea: This one is easy. Green tea has been widely studied and is readily available. Its anti-inflammatory properties have been shown to be beneficial to skin cell health. Many cultures sip at least three cups per day. Stick with steeped green tea, however and avoid products like “green tea-infused cookies” “green tea crackers” or other foods in which it is used as a marketing additive. The polyphenol content in these products is minimal. Your best bet is a simple tea bag steeped in hot water!
Selenium: Whole grains here, please! I do not recommend a supplement. Research on selenium as been mixed with some studies finding negative effects on those who take a selenium supplement. It’s much easier and safer to have a slice of whole-grain toast or a slice of turkey. Whole wheat, tuna, turkey, cereals and brazil nuts are excellent sources. Selenium has been linked to a decrease in oxidative damage of the skin from sun exposure (but don’t ditch the sunblock!)
Antioxidants: If you can replace your potato chips with a fresh bowl of berries (blackberries, blueberries, plums, strawberries or cherries) your skin will reap the benefits. I advocate clients who are pressed for time to spend the extra money and buy the pre-washed and cut berry bowl that can be found at most markets. It may seem pricey, but when you factor in the cost of all those non-nutritive snacks out there and the health benefits you reap- it’s a great deal! Fresh berries are delicious and they are some of the most potent sources of antioxidants. Antioxidants are free radical scavengers, protecting the skin cells from sun damage and premature aging.
Essential Fatty Acids: Flax seeds, walnuts, canola oil and salmon! I swear my skin looks a few years younger the morning after I’ve had wild salmon for dinner and we know why now: the essential fatty acids in these foods are critical to cell membrane health. Cell membranes retain water within our cells, keeping them plump and youthful looking. Additionally, the anti-inflammatory properties of these foods are beneficial to our hearts as well as our skin.
Vitamin A: Low-fat dairy is your best source for this fat-soluble vitamin. Try yogurt (plain or minimal sugar added), low fat milk or cottage cheese. If you are lactose-intolerant look for soy and almond milks that are fortified with this vitamin. Vitamin A is also present in fruits and vegetables (carrots, sweet potatoes, dark leafy greens, cantaloupe, lettuce, dried apricots, to name a few.)
The bottom line: whole foods, healthy foods, and green tea are your tickets to skin health!
Disclaimer:
Consult your physician if you have medical questions or need medical care for any skin issues. This information is not to take the place of medical care from a licensed medical doctor.