Weighing approximately 6 lbs. and covering the entire outside of the body, the skin is the body's largest organ. It serves as a protective shield against environmental stressors; regulates body temperature; stores water, fat and Vitamin D; and contains nerve endings that sense various stimuli. Like the internal structures it protects, the skin requires nutrients to function optimally and look its best. Lack of proper nutrition causes skin to look dull, dry, gray and, with age, wrinkled and saggy.
Components
A diet for healthy skin is rich in antioxidants, omega-3 fatty acids and whole foods. Antioxidants such as vitamins A, C, and E neutralize free radicals, harmful byproducts of normal bodily functions that, according to the British Dietetic Association, cause premature skin aging and possibly skin cancer. Antioxidants work to repair damaged skin cells. University of California Berkeley Health Services reports that omega-3 fatty acids may protect the skin from sun damage and balance its acidity and alkalinity. People who eat more whole, unprocessed foods exhibit less premature skin aging.
Sources
Fruits and green leafy vegetables are excellent sources of vitamins A and C. Foods rich in vitamin A are typically orange to yellow in color and include carrots, sweet potatoes, pumpkin, mangos, cantaloupe and butternut squash. Citrus fruits, peppers, broccoli and strawberries are high in vitamin C. Vitamin E is present in vegetable oils, seeds and nuts. Berkeley Health Services lists fish, particularly salmon, as one of the best sources of omega-3 fatty acids. Canola oil, flaxseed oil and walnuts are additional sources of omega-3s. Wholegrain breads, pasta and cereals also contain nutrients that help maintain skin health.
Foods to Avoid
According to Lawrence E. Gibson, M.D., a dermatologist at the Mayo Clinic, some research shows that diets high in fat and refined carbohydrates may promote skin damage and aging. He recommends limiting red meat consumption, avoiding high-fat dairy products and limiting sweets. The British Dietetic Association claims that consumption of highly refined carbohydrates may cause increased levels of insulin in the blood, thereby increasing androgen levels, a hormone associated with acne.
Tips
Diet alone cannot maintain healthy skin. The British Dietetic Association recommends keeping the skin hydrated by drinking plenty of fluids, including water, herb teas and juices. Protect the skin from environmental stressors such as the sun and avoid skin-aging habits such as smoking and excess alcohol consumption. Get sufficient sleep and exercise regularly to increase blood circulation and facilitate the delivery of nutrients and oxygen to the skin.
Benefits
A diet that promotes healthy skin also promotes a healthy body. According to Berkeley Health Services, a diet for good skin is the same diet that protects against heart disease and cancer. Caring for the skin from the inside slows skin aging, facilitates its repair and reduces the amount of time and money required to topically fix the damage that can accumulate from neglect. A healthy skin diet and lifestyle contributes to an overall physical and emotional sense of well-being.
Member Comments