By Jo Lewin -
Nutritional therapist
If you want radiant skin, the old
adage 'you are what you eat' has never been more true. Our nutritionist tips
will help you nourish your skin from the inside out.
Everyone has a favourite face cream or treatment, but beautiful skin
starts with nourishment from within. Older cells are constantly shed and
replaced by younger ones and a steady supply of micronutrients is essential to
support this rapid growth. Eat the correct balance of foods and you'll feed
your skin the vital nutrients it needs to help it stay soft, supple and
blemish-free.
Eat your five-a-day
Fruit and vegetables contain powerful antioxidants that help to protect
skin from the cellular damage caused by free radicals. Free radicals are caused
by smoking, pollution and sunlight and can cause wrinkling and age spots. Eat a
rainbow of colourful fruit and vegetables and aim for at least five portions a
day. Betacarotene, found in pumpkin, carrots and sweet potatoes, and lutein,
found in kale, papaya and spinach are potent antioxidants, important for normal
skin cell development and healthy skin tone.
Vitamin C
Vitamin C is also a super antioxidant. It is needed for a strong immune
system, radiant skin and helps blemishes heal properly. The best sources are
blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya,
strawberries and sweet potatoes. They all help to produce collagen that
strengthens the capillaries that supply the skin.
Cut out crash diets
Repeatedly losing and regaining weight can take its toll on your skin,
causing sagging, wrinkles and stretch marks. Crash diets are often short in
essential vitamins too. Over long periods of time this type of dieting will
reflect on your skin.
Stock up on selenium
Selenium is a powerful antioxidant. It works alongside other
antioxidants such as vitamins E and C and is essential for the immune system.
Studies suggest that a selenium-rich diet can help to protect against skin
cancer, sun damage and age spots. One way to boost your intake is to eat Brazil
nuts. Just four nuts will provide the recommended daily amount (RDA). Mix
Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle.
Other good sources are fish, shellfish, eggs, wheatgerm, tomatoes and broccoli.
Vitamin E
Vitamin E protects skin from oxidative (cell) damage and supports
healthy skin growth. Foods high in vitamin E include almonds, avocado,
hazelnuts, pine nuts and sunflower and corn oils.
Drink up
Skin needs moisture to stay flexible. Even mild dehydration will cause
your skin to look dry, tired and slightly grey. Drink six to eight glasses of
water a day - all fluids count towards your daily allowance, but water is the
best. If you work in an office, keep a large bottle of water on your desk to
remind you to drink. Herbal, caffeine-free teas are good too. Try to avoid
smoking and excessive alcohol consumption, both can age the skin.
Don't be afraid of fat
Monounsaturated and polyunsaturated fats - the types found in avocados,
fish, nuts and seeds - provide essential fatty acids which act as a natural
moisturiser for your skin, keeping it supple. These fats also come packaged
with a healthy dose of vitamin E (a vitamin many of us lack), which will help
protect against free radical damage.
Eat more phyto-estrogens
Phyto-estrogens are natural chemicals found in plant foods (phyto
meaning plant). They have a similar structure to the female sex hormone
oestrogen and have been found to help keep our natural hormones in balance.
There are different types, some are found in soya bean products (isoflavones),
whereas others are found in the fibre of wholegrains, fruit, vegetables and
flax seeds (lignans). Include phyto-estrogen rich soya, wholegrains, fruits and
vegetables as part of a balanced diet.
Opt for omega-3
Make sure you get enough omega-3 and omega-6 fats. These are essential
fatty acids which mean they cannot be made in the body and must be obtained
through the diet. You will find omega-3s in oily fish and plant sources such as
flaxseed oil, linseeds, walnut and rapeseed oil. Omega-3 fats encourage the
body to produce anti-inflammatory compounds, which can help skin, particularly
inflammatory skin conditions such as eczema and psorasis.
Go for low-GI carbs
Eat plenty of beans, pulses, porridge and other slow-releasing
carbohydrates. These release sugar into the blood stream gradually, providing
you with a steady supply of energy and leaving you feeling satisfied for longer
and therefore less likely to snack. Avoid high GI carbohydrates like biscuits
and sugary drinks, as they lead to production of insulin, which may damage
collagen and accelerate wrinkles.
Don't forget zinc
Zinc is involved in the normal functioning of the sebaceous glands in
the skin (which produce oil) and helps to repair skin damage and keep skin soft
and supple. Zinc-rich foods include fish, lean red meat, wholegrains, poultry,
nuts, seeds and shellfish.
Common skin problems:
As much as we try to resist it, our skin does age. Wrinkles and age
spots are the result of gradual, accumulated damage from the sun, strong soaps,
chemicals and poor nutrition. Make sure you follow the guidelines above and try
to include antioxidant rich fruit and vegetables containing beta carotene,
vitamins C and E, zinc and selenium.
Acne...
...is caused by inflammation and infection of the sebaceous glands of
the skin. Sebaceous glands are stimulated by hormones (particularly androgens).
To avoid acne, cut back on saturated and hydrogenated fats in margarines and
processed foods. Also cut down on junk food as well as foods high in sugar,
such as cakes and biscuits. Eat more raw vegetables, wholegrains, fresh fruit
and fish. Try to include selenium-rich foods, such as Brazil nuts, cashew nuts,
fresh tuna, sunflower seeds, walnuts and wholemeal bread.
Psorasis...
...appears as red skin patches with silvery scales, most commonly on
the elbows and knees. The patches are caused by rapid growth and proliferation
of cells in the outer skin layers. Patches can be itchy and sore and in severe
cases, the skin may crack and bleed. Some people find outbreaks occur when they
feel rundown. Sunburn, alcohol, smoking, obesity and stress are also implicated
and there may be trigger foods which you will have to identify using an
exclusion diet, though always check with your GP before cutting out food
groups. Essential fatty acids (EFAs) from fish oil or cold-pressed nut and seed
oils are important to include in the diet. It should also be low in saturated
fat and include anti-inflammatory herbs such as turmeric, red pepper, ginger,
cumin, fennel, rosemary and garlic.
Eczema...
...is a skin condition that usually begins as patchy redness, often on
the hands by can appear anywhere on the skin. Although there are many triggers,
one of the most common is food sensitivity. The most common offending foods are
milk, eggs, fish, cheese, nuts and food additives. Omega-3 fats, zinc and
vitamin E may help reduce symptoms.
Finally...
...once you make changes to your diet, don't expect an overnight
miracle. It takes six weeks for new skin to emerge up to the surface, so the
visible benefits from dietary changes will take just as long. For persistent
skin conditions, talk to your GP or consider seeing a dermatologist.
Source: http://www.bbcgoodfood.com/howto/guide/eat-your-way-fabulous-skin
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