By Cara Birnbaum, Health.com
January 4, 2011 -- Updated 1309 GMT (2109
HKT)
(Health.com) -- Sure, your diet keeps your body slim and healthy, but
its impact doesn't stop there.
The food you eat -- from wrinkle-fighting antioxidants in fruits and
vegetables to hydrating healthy fats in fish -- may matter to your skin almost
as much as it does to your waistline.
Is your way of noshing helping or hurting your complexion? We asked top
docs for their take on the face-friendliness of six popular diets.
Read on to see if yours passes the beauty test, and find out how you
can alter what you eat for A-plus skin.
Mediterranean
(such as The Mediterranean Diet and The Mediterranean Prescription)
The lowdown: Fish, leafy greens, olive oil, and fruit are the stars of
this heart-healthy, waist-whittling diet. But the benefits don't end there --
eating Mediterranean may also protect against melanoma, the deadliest form of
skin cancer, a recent Italian study suggests.
On the cosmetic front, omega-3 fatty acids in fish help keep skin-cell
membranes strong and elastic. And antioxidants in leafy greens and olive oil
may protect against ultraviolet light and other environmental assaults that can
break down collagen and elastin, the structural supports that keep skin plump
and smooth. Result: less sagging and
fewer wrinkles later.
Olive oil, tomatoes, and red wine also have antioxidants that help
block the chemical reactions that lead to sun damage, explains Leslie Baumann,
M.D., chief executive officer of the Baumann Cosmetic and Research Institute in
Miami Beach, Florida.
Skin Rx: Red wine contains resveratrol, an antioxidant that's great for
skin -- but sip in moderation. Overdoing it can dehydrate you, leaving skin
dry. Too much alcohol can also generate free radicals, which can break down
collagen, leading to wrinkles, Baumann says.
Vegetarian/vegan
(such as "The New Becoming Vegetarian" and "Skinny
Bitch")
The lowdown: Whether you skip meat and other animal products for your
health, ethical reasons, or both, you probably eat more fresh produce and whole
grains as a result -- good news for your skin. The antioxidants in these eats
neutralize the free radicals that contribute to wrinkles, brown spots, and
other signs of aging.
Plant-based protein sources may also have super skin benefits. For
example, beans contain zit-battling zinc and decrease inflammation, a culprit
behind redness, pimples, and premature wrinkles, says Nicholas Perricone, M.D.,
author of "Forever Young: The Science of Nutrigenomics for Glowing,
Wrinkle-Free Skin and Radiant Health at Every Age." On the other hand,
some studies suggest that dairy contributes to acne, Dr. Baumann says; consider
other protein sources if breakouts are a problem.
Skin Rx: Veggie diets tend to be low in fat, so incorporate ground
flaxseeds and olive and safflower oils to help your skin retain water, making
it more supple, Baumann says.
High-protein, low-carb
(such as South Beach Diet and Atkins)
The lowdown: First, the good news: Cutting back on white bread, pasta,
and refined sugar in order to fight flab can also lower the secretion of the
stress hormone cortisol and minimize breakouts, says Manhattan dermatologist
Francesca Fusco, M.D. Moderate plans that swap in whole grains, fresh produce,
and lean meats also up antioxidants, blemish-busting zinc, and
collagen-building protein.
But beware of more meat-heavy plans: Getting some cholesterol from red
meat will shore up skin cells' protective lipid layer, but "eating too
much animal fat can result in an increased production of free radicals, which
are thought to interfere with normal cellular processing," says New York
City--based aesthetic dermatologist Lisa Airan, M.D. "This may cause
premature cell death," which can lead to sagging skin.
Skin Rx: Drink lots of water to keep skin hydrated. Choose fish and
other lean proteins -- not just saturated fat-laden red meat. Eat
antioxidant-rich leafy greens daily.
Low-fat
(such as "Eat More, Weigh Less")
The lowdown: Cutting down on saturated fat -- found in red meat and
whole milk -- is great for your heart and waistline. A diet low in animal fat
also stems the production of free radicals that can prematurely age skin, Airan
says.
Still, your skin needs some fat, especially the good kind found in nuts
and olive oil. Fat helps your body absorb complexion-friendly antioxidants and
fat-soluble vitamins, and strengthens cell membranes -- and ultimately your
epidermis -- for a dewier, more supple face.
Skin Rx: Eat a little fat. "Get at least 20 percent of your
calories from fat, mainly the unsaturated kind," says New York City
dermatologist Cheryl Karcher, M.D. Sauté veggies in olive oil, toss nuts into
salads, and keep omega-3-rich salmon, flaxseeds, and the occasional fortified
egg in your diet. Linoleic acid, found in vegetable oils, is "crucial for
bolstering the skin barrier, which keeps moisture in and irritants out of your
skin," Dr. Baumann says.
Raw
(such as "Raw Food Life Force Energy")
The lowdown: Raw-foodists -- who nosh mainly on produce, nuts, and
sprouted beans and grains -- believe that not cooking food preserves its
natural enzymes, aiding digestion, energy, and weight loss. Though these claims
aren't universally accepted by doctors, there's no denying that these foods
make for a happy complexion.
What's more, the healthy oils in nuts, avocados, and olive oil keep
skin cell membranes strong and pliant. The downside: "When you eat very
little meat, it's challenging to get enough of the building blocks for
collagen," Airan says.
Skin Rx: Sneak in sprouted beans, sushi, soy, and other raw proteins
for collagen, and incorporate healthy fat sources like almonds, flaxseeds, and
olive oil to help build firm skin cells.
http://edition.cnn.com/2011/HEALTH/01/04/diet.good.for.skin/
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