Skip to main content

5 Foods for Healthier Skin


By Leslie Baumann, M.D.
Jan 28, 2008

You can invest half your paycheck in serums and creams - even splurge on dermal fillers and pricey facials - but none of it will get you far without a skin-friendly diet.

Of course, your skin (and the rest of you, for that matter) is best served by a well-rounded diet, including healthy fats, sufficient protein, and lots of fruits and vegetables. But there are a few nutritional standouts that make particularly important contributions to strong, glowing skin:

1. Fish: Fatty fish like salmon, tilapia, and cod are rich in omega-3 fatty acids. And that's a good thing, because our bodies cannot produce those essential lipids naturally. By adding omega-3s to your diet, though, you can bolster your skin barrier - that is, the layer of lipids that holds onto moisture and keeps irritants out.

There is even evidence that the skin-strengthening effects of omega-3s can improve chronic skin conditions like rosacea and atopic dermatitis, but more research is necessary to confirm that link.

Furthermore, many types of fish (like, once again, salmon and cod) are rich in vitamin D - as dermatologists increasingly emphasize sun avoidance, we also need to emphasize the importance of finding other sources of this vitamin, which is produced during sun exposure.

Don't eat fish? Many eggs are now fortified with omega-3 fatty acids, and plant sources include flax seed and flax seed oil, walnuts, pecans, and hazelnuts. And a daily vitamin D supplement is a good idea for vegans and meat-eaters alike.

2. Green Tea: It's inexpensive, easy to add to your routine, and one of the best-researched and most powerful antioxidants around. That's why green tea is my go-to antioxidant: I drink at least three cups a day to fight aging and inflammation. Some studies even suggest that the antioxidants in green tea reduce one's risk of skin cancer. So put down that soda and start drinking your way to healthier skin!


3. Broccoli: Rich in vitamins A, C, and K (among many other nutrients), this veggie does more than its fair share of nutritional work. Vitamin A decreases oil production, vitamin C is a powerful antioxidant, and vitamin K can help prevent bruises. So whatever ails you, this green wonderfood might be just what the doctor ordered.

4. Safflower or Sunflower Oil: Omega-3s get a lot more talk, but omega-6 fatty acids - like the linoleic acid in these two oils - are also important for healthy skin. Like omega-3s, they help prevent dry skin and inflammation; they're also essential for the formation of prostaglandins, hormones that keep all the cells of the body functioning well.

While many diets are actually quite high in omega-6s - sometimes even too high - the key is to get the good ones and not unhealthy versions, like hydrogenated oils. So try sautéing your salmon or broccoli in a little safflower or sunflower oil and double those skin-soothing benefits!

5. Almonds: When it comes to boosting skin's defenses against aging, inflammation, and even skin cancer, antioxidants are so important that I'm going to add another to my list: A handful of almonds every day boosts your levels of vitamin E, one of the most important antioxidants for skin health. Studies also suggest that consuming vitamin E orally can increase the levels of this moisturizing vitamin on your skin's surface - great news for anyone prone to dry skin.

Comments

Post a Comment

Popular posts from this blog

The Olympic Diet of Michael Phelps!

By Kathleen M. Zelman, MPH, RD, LD WebMD Health News Questions and answers about the high-calorie diet that fuels the Olympic swimmer's championship performance. Aug. 13, 2008 -- His body may resemble the trim, athletic figure of Michelangelo's statue of David, but the diet of Michael Phelps sure doesn't sound like the stuff of champions. The U.S. Olympic swimmer told ESPN that he eats roughly 8,000-10,000 calories a day, including "lots of pizza and pasta." In addition to stuffing down carbs, he's said that he routinely eats foods like fried egg sandwiches. So exactly how do all those calories help fuel the most decorated Olympic athlete in history? Here are some questions and answers about the Michael Phelps diet. How can Michael Phelps eat 10,000 calories a day and still be so lean? There is no doubt he packs away a ton of food, but it is unlikely that he actually eats that many calories a day, an expert believes. University of Pittsburgh Director of Sports...
Post a Comment
Read more

Soy Products Can Reduce Sperm Counts!

By: Heather Hajek Published: Friday, 25 July 2008 www.healthnews.com C alling all men who want to become fathers! Soy products may reduce a man's sperm count. Based on a recent study, men who consume soy products may have lower sperm counts than those who don't. The study was based on a small group of men who visited the Massachusetts General Hospital Fertility Center from 2000 to 2006. Even though the study found that some of the men who ate soy products on a regular basis had lower sperm counts, the researchers conducting the study are not saying that soy products were the cause of the lower sperm concentrations. The men who had soy products in their diets recorded lower sperm counts than those that didn't, but their counts were still within the normal range. Researchers don't deny that during the study men who consumed soy products had lower sperm counts, but they want people to realize there are other factors other than soy products that may have played a role in th...
Post a Comment
Read more

Biggest explosion!

Thu Feb 19, 3:58 pm ET WASHINGTON (AFP) – The US space agency's Fermi telescope has detected a massive explosion in space which scientists say is the biggest gamma-ray burst ever detected, a report published Thursday in Science Express said. The spectacular blast, which occurred in September in the Carina constellation, produced energies ranging from 3,000 to more than five billion times that of visible light, astrophysicists said. "Visible light has an energy range of between two and three electron volts and these were in the millions to billions of electron volts," astrophysicist Frank Reddy of US space agency NASA told AFP. "If you think about it in terms of energy, X-rays are more energetic because they penetrate matter. These things don't stop for anything -- they just bore through and that's why we can see them from enormous distances," Reddy said. A team led by Jochen Greiner of Germany's Max Planck Institute for Extraterrestrial Physics deter...
Post a Comment
Read more