Wednesday, November 19, 2008
The great skin diet - Eat Healthy, Look Healthy
Sun protectionWhat to eat: sunflower seeds and almonds
These seeds and nuts are loaded with vitamin E. Collectively, antioxidants act like an army, protecting skin from UV-spawned free radicals. But E is on the front lines; skin’s top layers contain high levels that guard cells’ outer membrane so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated. Aim for 2 tablespoons hulled seeds or 23 almonds daily.
A fresh complexion
What to eat: dark orange, leafy green and red veggies
Squash, sweet potatoes and spinach are full of the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin’s surface is smooth, says Valori Treloar, M.D., co-author of "The Clear Skin Diet." Carotenoids may also decrease skin’s sensitivity to sun. Aim for three 1-cup servings a day.
A youthful glow
What to eat: fortified cereal, lean meat, pork, poultry, oysters
You’ll get zinc and iron, minerals key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow, says David Bank, M.D., a dermatologist. Aim for 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day.
Dewy skin
What to drink: water
Skin cells contain mostly water, and if you’re dehydrated, skin will look and feel parched, too. But you needn’t chug 8 cups a day; researchers found no studies to back up the recommendation. Simply ward off dehydration — and dryness — by drinking when you’re thirsty.
Fewer wrinkles
What to eat: wild salmon, Atlantic mackerel, walnuts
These fish and nuts, plus fortified eggs, are bursting with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress. "Inflammation produces free radicals, and free radicals contribute to aging by attacking collagen," says Susan Taylor, M.D.
One study did find that older people who consumed more fish and veggies over their life had fewer wrinkles than those who ate more meat, the Journal of the American College of Nutrition reports. The research didn’t focus solely on fish, however; vegetables' antioxidants, for example, may have been a factor. Aim for two 5-ounce servings of fish per week; on other days, 1 oz of walnuts or 2 omega-3 eggs.
Clearer skin
What to eat: whole wheat and grains
In the past, dermatologists have maintained that unless you wipe greasy fingers on your face, food doesn’t cause zits. But some are rethinking the party line: Australian researchers found that a low-glycemic diet (more whole grains, protein and produce versus refined carbs such as white bread) may reduce acne.
One explanation: Low-glycemic foods keep insulin steady, and refined carbs and sugar spike it. The surges may boost production of androgens, hormones that when elevated can cause zits. After 12 weeks of a low-glycemic diet, subjects’ pimple counts dropped 20%, The American Journal of Clinical Nutrition notes.
Aim for 3 servings a day (one serving equals a slice of bread or 1/2 cup cooked grains.)
Smooth texture
What to eat: strawberries, citrus fruits, red peppers, broccoli
Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin’s support structure, says Toby Amidor, R.D., director of nutrition for DietTV.com. And a strong support layer helps smooth what’s on top and prevent wrinkles, she says. Aim for two 1-cup servings of fruit and 1 cup of red peppers and/or broccoli a day.
Source
Labels: best foods, David Zinczenko, eating for good skin, healthy eating, iron, Omega-3s, skin care, Vitamins, Whole grains
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