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Jan 11
2011

Get your beautiful skin by eating 2011

Posted by: Cathy in Nutrition

Tagged in: vitamin , skin , Nutrition , January dieting , eating , dieting , dermatology , beauty , 2011

Cathy

A balanced diet is an essential prescription for healthy and vibrant skin. The good news is that the foods that happen to be good for your skin are also good for your overall health. Many people find that the appearance of aging skin --- wrinkles, thickening, discoloration, and decreased elasticity --- is one of their biggest beauty concerns. While genetics largely determines when your skin starts to show these signs of aging, and the extent to which it shows them, environment damage to your skin, as well as damage you cause yourself through lifestyle choices, can greatly accelerate this process.

Skin damage occurs as a result of oxidation, a chemical process in which unstable molecules called free radicals steal electrons from healthy cells. The most damaging oxidative stressors that we expose ourselves to are smoking and sunlight.

Skin and Nutrition

Aside from staying away from cigarettes and using sunscreen when you go out, the next best thing you can do for your skin’s health is to eat a diet rich in anti-oxidants. These are nutrients that work to defend your body’s cells --- including skin cells --- against the damage of oxidative stress. You’re probably familiar with some antioxidants, such as Vitamin C, Vitamin E, selenium, and Vitamin A. In addition, you can find others in some foods, such as fruits, vegetables, nuts, seeds and beans.

In order to keep your skin well-protected and nourished, and to extend its youthful appearance, focus on the foods that are good sources of the following nutrients:

                   1. Vitamin C

I have described all the definitions and functions for the Vitamins which we used most frequently in another blog, please click here to see the article for details.

Vitamin C is involved in the production of collagen and protects cells from damage caused by free radicals. Scientific studies have found that when lab animals eat Vitamin C, their skin is better able to fight oxidative damage. It’s important, then, to replenish your skin’s Vitamin C stores every day by eating plenty of fruits and vegetables.

  • Suggested Foods for seeking Vitamin C: Bell peppers (red, green, and yellow)
    Broccoli
    Cantaloupe
    Mangoes
    Oranges
    Pineapple
    Snow peas
    Strawberries
    Tomatoes
    Watermelon

2. Vitamin E

Vitamin E helps us to protect cell membranes and guards our skin against damage from the sun’s UV radiation. Some research has suggested that Vitamin E may work in combination with Vitamin C to provide an extra degree of anti-aging skin protection. However, this nutrient should come from our diet instead of high-dose pills since recent studies have raised some questions about the safety of Vitamin E supplements.

  • Suggested Foods for seeking Vitamin E: 
    Cereals
    Nuts
    Seeds
    Olive oil
    Swiss chard
    Spinach

3. Beta-carotene

Beta-carotene is another antioxidant for skin health. It is converted to vitamin A in the body and is involved in the growth and repair of our body tissues. Beta-carotene may also protect our skin against sun damage. However, pure vitamin A from supplements can be toxic in extremely high doses. So, we’d better avoid them unless a doctor has recommended them and is closely supervising us.

  • Suggested foods for seeking Beta-carotene:
    Apricots
    Cantaloupe
    Carrots
    Red bell peppers
    Mangoes
    Pumpkin
    Sweet potato

4. Selenium

Selenium is an antioxidant mineral that helps us to protect our skin from sun damage as well. It also helps the skin to maintain firmness and elasticity. Selenium obtained from food has been shown to reduce sun damage and even prevent some skin cancers in animals. We have to avoid selenium supplements because The Nutritional Prevention of Cancer Trial found that people with a high risk of non-melanoma skin cancers who took selenium supplements actually had a 25 percent increased risk of squalors cell carcinomas.

  • Suggested foods for seeking selenium:
    Brazil nuts (no more than 1 or 2 nuts a day since the selenium is so concentrated)
    Tuna
    Crab
    Oysters
    Whole-wheat pasta
    Lean beef
    Shrimp
    Whole-wheat bread
    Turkey
    Wheat germ
    Chicken breast
    Mushrooms
    Eggs

5. Omega-three Fatty Acids

Omega-three fatty acids help maintain cell membranes although it is not classified as antioxidants. Actually, Omega-three fatty acids are effective barriers and they are allowing water and nutrients in but keeping toxins out. These health fats also reduce inflammation throughout the body, which may translate into fewer skin breakouts. Omega-three also seems to offer the skin protection against sun damage. One of a suited has shown that people who ate diets rich in fish oils and other Omega-three fats had a 29 percent lower risk to get a skin cancer than those who got very little Omega-three fats from food.

  • Suggested foods for seeking Omega-three Fatty Acid:
    Wild salmon
    Herring
    Mackerel
    Sardines
    Anchovies
    Flaxseed
    Walnuts
    Soybeans

In the end, let me introduce an useful recipe to help you guys generate a plentiful Vitamin C, Vitamin E, Beta-carotene and Omega-three Fatty Acid.

Ingredients:
2 cold oranges, peeled and cut into sections 1/2 chopped mango, chilled 1/2 cup sliced frozen (unsweetened) strawberries 1 medium carrot, peeled and shredded 1/2 cup plain, nonfat yogurt, chilled 2 tablespoons wheat germ 2 tablespoons ground flaxseed 1 tablespoon fresh lemon juice 1 tablespoon granulated sugar   Place all ingredients in a blender or food processor and blend until smooth.   Yields 2 1/4 cups
Nutrient Analysis (one serving)
Calories: 250    Protein: 9 g Carbohydrates: 48 g Total fat: 4 g Saturated fat: 0 g Cholesterol:  0 mg Sodium: 72 mg Fiber:  9 g Vitamin C:  126 mg (209% DV) Vitamin A (all from beta-carotene): 5,839 IU (117% DV) Vitamin E: 3.9 IU (13% DV) + Omega-3 fats

 

Comments (3)Add Comment
wrinkle
...
written by wrinkle, Monday, 03:28 AM, January 17, 2011
Ultraviolet (UV) radiation from the sun is unquestionably the largest cause of skin wrinkle. Affected areas usually include the face, the back of hands, tops of forearms and the neck. Excessive sun exposure may also create dry skin and spots.
Cathy
...
written by Cathy, Monday, 02:35 PM, January 17, 2011
yeah, so we need to have vitamin E during our daily dieting. Have some Vitamin E supplements when possible
jfrancis
...
written by jfrancis, Monday, 08:38 PM, January 17, 2011
Great article. Now I know what foods to look out for.

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