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#Post#: 2469--------------------------------------------------
5 Foods for Healthier Skin
DIR By: lubhan
Date: December 16, 2016, 4:56 am
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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.
Wishing you great skin (and bon appetit)!
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