The majority of Americans, especially women, are well-versed on ways that we can nourish and improve the look of our skin, at least externally. We are inundated. Lotions, creams, gels. Anti-aging, anti-wrinkle, anti-sun damage. Masks, peels, microdermabrasion. Products and treatments to detoxify, replenish, and protect our skin - as well as promote a more youthful appearance - abound. It seems as though new, often costly, options to revitalize our skin appear almost daily.
All of this makes me wonder: Isn’t there something more effective, more lasting we can do with our time, effort, and money in our struggle to enhance and combat aging skin? Something more than just dabbing lotion onto our wrinkles, fine lines, and sun-damaged tissues?
Most of us have heard the old adage: “Beauty comes from within.” And it’s true. Character, integrity, care and concern for others; it’s our inner traits which make us beautiful people. But that saying carries truth in another way as well.
When it comes to beauty, nothing is more attractive than being healthy and full of life. We can use countless creams and a variety of external treatments to try and improve our outward appearance, but true beauty begins with taking superior care of our entire body. We need to begin to think of beauty as beginning from the inside and working its way out. After all, what is more beautiful than vibrant, good health?
Fortunately, optimizing our diets can do more than enhance our overall physical health and well-being - it can improve our complexion and diminish the signs of aging. In fact, one study actually found that older adults who ate a healthier diet experienced less skin wrinkling than those who consumed a diet of poorer quality.
Be aware, we can never completely halt or reverse the signs of physiological aging; it is only natural and normal for our skin to reflect the truth that our physical bodies are getting older. Nevertheless, there is much we can do to ensure that our skin looks as healthy as possible, regardless of our age - young or old. On top of that, environmental toxins such as pollution, ultraviolet rays from the sun, an inadequate diet, and stress can all contribute to premature aging by causing damage to our skin cells. This is where we have the most potential to help our skin become more healthy and radiant.
Vitamins A, C, and E have been found to play the largest role in promoting a healthy, glowing complexion. They are potent antioxidants, which means that they protect our body’s cells from damage – including our skin cells.
Studies show vitamin A helps maintain the tissues that are on the surface of the skin. Vitamin A may even function as an internal sunscreen, protecting the skin from sun damage that can lead to wrinkles and age spots. A deficiency of vitamin A may cause dry, flaky skin. Aside from the fruits and vegetables included in the chart, vitamin A is sufficiently present in carrots, pumpkin, winter squash, dark leafy greens, asparagus, mango, and apricots. When grocery shopping, keep in mind that vitamin A is most prevalent in yellow, orange, red, and dark green produce; the more intense the color, the more vitamin A it contains. Vitamin A is also located in egg yolks and milk.
Research reveals that vitamin C promotes the turnover of skin cells and the formation of collagen – the connective tissue that gives skin its elasticity and fullness – thus making it appear more youthful. In addition, vitamin C might prevent the production of arachidonic acid, a chemical that may contribute to the formation of wrinkles. Vitamin C is widespread among fruits and vegetables; in addition to those listed on the chart, the absolute best sources are citrus and kiwi fruits, mango, berries, Brussels sprouts, dark leafy greens, and green and yellow bell peppers.
Vitamin E is another antioxidant that has been shown to protect skin from damage by the sun’s ultraviolet rays. There is also a possibility that vitamin E helps delay the signs of aging skin by causing a decrease in the production of collagenase, an enzyme that breaks down collagen and causes the skin to sag and wrinkle. Reliable sources of vitamin E include vegetable oils (including products made with vegetable oils such as margarine and mayonnaise; choose healthy oils such as olive and peanut oil and those listed as sources of omega-3‘s below), wheat germ and wheat germ oil, almonds, hazelnuts, peanuts, natural peanut butter, sunflower seeds, dark leafy greens, avocadoes, asparagus, and whole grains. Also, fruits and vegetables that contain vitamin E – there are few – are indicated on the list below.
In addition to the antioxidant vitamins, essential fatty acids – particularly omega-3 fatty acids – have been shown to exert a positive effect on our skin’s health and appearance. Fatty acids are involved in the synthesis of skin cells and are a primary component of the skin‘s outer layer; they are essential to the integrity of our skin and a deficiency can cause dryness, flaking, and scaling. In addition, omega-3 fatty acids may reduce the inflammation of tissues that could lead to the development of wrinkles. Omega-3 fatty acids even appear to improve severe skin conditions such as dermatitis, psoriasis, and eczema. There are numerous other benefits of omega-3 fatty acids, so they are definitely a nutrient you want to ensure you are consuming. Ways to incorporate these healthy fats into your diet are through fatty fish such as salmon, albacore tuna (women who are of childbearing age, pregnant, or breastfeeding and young children should limit due to mercury), lake trout, and sardines; tofu and other soybean products; walnuts, flaxseeds, soybeans and their oils; canola oil; nuts and seeds such as almonds, hazelnuts, pecans, Brazil nuts, pumpkin and sesame seeds; egg yolks; kidney, great northern, and navy beans; wheat germ; winter squash; and dark leafy greens such as spinach and kale.
Even more reason to load up on fruits and vegetables: studies reveal that phytochemicals such as lutein and lycopene function as antioxidants and, among many other positive effects on the body, may protect the skin from sun damage. (This may be especially true when combined with other antioxidants such as vitamin E.) Lutein has also been shown to improve the skin’s hydration and elasticity thereby reducing the signs of aging. Lutein is found primarily in dark leafy greens such as spinach, kale, savoy cabbage, and collards; it is also present in egg yolks, corn, Brussels sprouts, broccoli, green beans, zucchini, red grapes, and kiwi fruit. Lycopene is most commonly found in tomatoes and tomato products. Other sources include papaya, watermelon, pink guava, pink and red grapefruit, red bell peppers, and apricots.
Lastly, limit smoking and alcohol consumption and drink at least 64 ounces (8 cups) of water per day to keep your skin well-hydrated and nourished; exercise regularly to increase blood flow throughout your body – this will maintain a fresh and healthy- looking complexion; and be sure to get plenty of beauty sleep, which is when skin cells repair and replenish themselves.
To end on a very promising note for dark chocolate lovers around the world: one study reports that flavanoids (antioxidants) in cocoa improve the appearance of skin by increasing hydration, decreasing coarseness and scaling, helping to protect from the sun, and defending against wrinkles by thickening the outer layer of skin. Not that we need another excuse to eat chocolate! Keep in mind, the type of chocolate does matter - highly processed chocolate doesn’t possess the benefits of cocoa; choose products that contain at least 70% cocoa powder and aren’t overly processed such as dark, semisweet, or bittersweet chocolate; avoid Dutch-processed as its processing destroys the flavanoids. However, chocolate isn’t spinach and is high in calories - as always, moderation is key. We don’t want beautiful, younger-looking skin at the expense of our waistlines!
We can all benefit from eating more healthfully, drinking plenty of water, being physically active, and getting a good night’s sleep. And we can relish that occasional piece of chocolate knowing that it might be doing more than tantalizing our taste buds! Whatever your motivation, eating a diet rich in fruits, vegetables, and healthy fats will nourish your entire body – and be of benefit in numerous ways.
The top fruits and vegetables for nourishing your skin include:
- Broccoli: Leading source of vitamin C, Excellent source of vitamin A, Contains vitamin E; Source of omega-3 fatty acids and lutein.
- Butternut Squash : Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; Source of omega-3 fatty acids.
- Cantaloupe: Excellent source of vitamins A and C; A predominant fruit source of beta-carotene (the most valuable form of vitamin A).
- Collard Greens: Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; Source of omega-3 fatty acids and lutein.
- Guava: Leading source of vitamin C, Excellent source of vitamin A; Source of lycopene
- Kale: Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; Source of omega-3 fatty acids and lutein.
- Papaya: Leading source of vitamin C, Excellent source of vitamin A, Contains vitamin E; Source of lycopene.
- Red Bell Peppers: Leading source of vitamin C, Excellent source of vitamin A, Contains vitamin E; Source of lycopene.
- Romaine Lettuce: Leading source of vitamin A, Excellent source of vitamin C; Source of omega-3 fatty acids and lutein.
- Spinach: Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; Source of omega-3 fatty acids and lutein.
- Sweet Potatoes (Yams): Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; A predominant vegetable source of beta-carotene (the most valuable form of vitamin A).
- Swiss Chard: Leading source of vitamin A, Excellent source of vitamin C, Contains vitamin E; Source of lutein.
- Tomatoes (and Tomato Products): Excellent source of vitamin C, Contains vitamin E
Copyright © 2008 Keeley Drotz, RD, CD – TGBG Nutrition. All rights reserved.
