What To Eat To Have More Beautiful Skin

Here is a little bit of something for all of us.  I hope you enjoy it.
Jackie

Skin: What to Eat for More Beautiful Skin

It may surprise you to learn that what you eat can affect your skin. These facts can help you have beautiful skin.

Vitamins C and E
These important antioxidants seem to help reduce damage brought on by the sun, protect against DNA damage, reduce wrinkles, and improve overall skin texture. Vitamin C is necessary for the formation of collagen, which is the support system of your skin. Antioxidants reduce the damage caused by pollution and smoke, when taken internally or applied topically.

Vitamin C is found in:

• Oranges
• Broccoli
• Bell peppers
• Strawberries
• Sweet potatoes
• Tomatoes
• Watermelon
• Grapefruit
• Kiwi
• Mango
• Brussels sprouts
• Pineapple

Vitamin E is found in:

• Vegetable oils
• Seeds
• Nuts
• Leafy green vegetables
• Wheat germ
• Whole grains
• Liver
• Egg yolks

Vitamin A
Vitamin A is necessary for the maintenance and healing of tissue, and also appears to prevent sun damage. Vitamin A modulates the rate at which skin cells regenerate, leading to smoother skin, similar to an internal exfoliator.  If you are deficient in vitamin A, you may notice that your skin seems excessively dry. People who suffer from psoriasis also may benefit from adding more vitamin A-rich foods to their diet. 

Vitamin A is found in:

• Liver
• Fish
• Milk and milk products
• Eggs
• Dark leafy greens, such as:
  • Spinach
  • Broccoli
• Deep orange or yellow fruits and vegetables, such as:
  • Winter squash
  • Cantaloupe
  • Carrots
  • Sweet potatoes

Biotin
Deficiency of biotin, which is very rare in the United States, may lead to a wide variety of skin-related issues, including dermatitis.

Biotin is found in:

• Egg yolks
• Organ meats
• Soybeans
• Fish
• Whole grains

Selenium
Selenium is likely to reduce the risk of skin cancer and may help to prevent sunburn. Selenium is another antioxidant that works closely with vitamin E to prevent free radicals from reacting within the body.

Selenium is found in:

• Seafood
• Meat
• Whole grains
• Vegetables (depending on the content of selenium in the soil)

Zinc
Zinc is important for stabilizing cell membranes and helping them resist attack from free radicals.A deficiency of zinc sometimes is a causative factor in the development of acne. Zinc also is important for the production and maintenance of both collagen and elastin, reducing wrinkling and sagging. In addition, without enough zinc, your skin will not slough and regenerate as it should, which can potentially lead to a dull complexion. 

Zinc is found in:

• Shellfish (especially oysters)
• Meat
• Poultry
• Liver
• Legumes
• Whole-grain products
• Vegetables (depending on the content of zinc in the soil)

Essential fatty acids
A deficiency of essential fatty acids can lead to many skin problems, including excessive dryness, inflammation, and acne. Inflammation leads to the production of free radicals, which causes all cells to age faster, including skin cells. Most people get plenty of the omega-6 fats, but not enough of the omega-3s.

Essential fatty acids are found in: 

• Olive oil
• Canola oil
• Peanut oil
• Walnut oil
• Soybeans
• Wheat germ
• Butternuts (similar to walnuts)
• Walnuts
• Mackerel
• Salmon
• Bluefish
• Mullet
• Anchovies
• Herring
• Lake trout
• Sardines
• Tuna

Lean protein
Lean protein is absolutely necessary for skin repair and to help the skin age appropriately.

Whole grains
Refined carbohydrates and sugar actually speed the skin’s aging process by increasing the amount of free radicals released. Sugar also appears to break down collagen. Choose whole-grain alternatives, instead of refined carbohydrates, whenever possible. 

References and recommended readings

Bouchez C. Nutrients for healthy skin—inside and out. Available at: http://www.webmd.com/skin-problems-and-treatments/features/skin-nutrition. Accessed November 17, 2008

Grieger L. Eat for wellness: better skin diet. Available at: http://yourtotalhealth.ivillage.com/eat-wellness-better-skin-diet.html. Accessed November 17, 2008. 

MSNBC.com. The great skin diet. Available at: http://www.msnbc.msn.com/id/26890109/?pg=1#Health_SELF_GreatSkinDiet. Accessed November 17, 2008.

Nordenberg T. Skin and diet: diet dos for glowing skin. Available at: http://health.discovery.com/centers/healthbeauty/beautybasics/dietdos.html. Accessed November 17, 2008.

Somer E. The good-skin diet: how to get the seven vitamins you need for a beautiful complexion. Available at: http://findarticles.com/p/articles/mi_m0846/is_10_21/ai_86035121. Accessed November 17, 2008.