Healthy Skin, From the Inside Out

by karen on August 16, 2018

Katarina Rogers is a dietetic student at the University of Nevada, Reno and is our guest blogger this week.

The health of skin has two independent factors that affect its appearance. There is the intrinsic variable of age and the natural process of aging, and extrinsic factors that include ultraviolet exposure, smoking, pollution, sleep habits, and nutrition. So, when you are thinking about skin care and enhancing the health of the largest organ of your body, a good place to start (aside from exercise and not smoking), is at your food choices to increase antioxidant intake.

Vitamin C

Commonly researched antioxidants like carotenoids, tocopherols, flavonoids, fat soluble vitamins, omega-3 fatty acids, proteins, and lactobacilli are correlated to skin health. Another common antioxidant is ascorbic acid (vitamin C), and it aids in the formulation of collagen, a key component of skin integrity. Further research is needed to explore the effectiveness of topical vitamin C in creams and other cosmetic products, but consumption of foods high in vitamin C, including citrus fruits, guava, berries, bell peppers and potatoes are of benefit.

Tocopherols/Vitamin E

Use of tocopherols have been researched and found to be effective for both topical and dietary use to defend skin integrity, and do so by protecting cell membranes from oxidative stress. Vitamin E applied topically has been used to ease sunburns, eczema, and inhibit photocarcinogenesis. Good food sources of vitamin E include avocado, almonds, broccoli, and sunflower seeds.

Beta-Carotene and Lycopene

Two of the most prominent carotenoids in the bloodstream are beta-carotene and lycopene. They have been found to protect skin from ultraviolet rays although not to the same extent of sunscreen. Their effectiveness comes by way of mitigating some of the oxidative stress to our skin when we’re out in the sun. Β-carotene and lycopene essentially take the brunt of the oxidative stress to preserve skin cells. Beta-carotene is found in carrots sweet potatoes, winter squash, spinach and kale, and fruits like cantaloupe and apricots.  Apricot, papaya, red cabbage, tomato and watermelon are good sources of lycopene.

 

 

Polyphenols, Flavonoids and Botanical Antioxidants

Polyphenols, flavonoids, and botanical antioxidants have also been linked to better skin status and nutrition due to their antioxidative properties. The best way to maximizes these compounds in your diet is to eat an abundance of raw fruits and vegetables. Cooking can break these properties down to some extent and render them less effective at combating oxidative stress.

Challenge yourself to have fruit and/or vegetable with each meal, and make them go-to snack choices.  Your skin will thank you, and you will truly start to see the effects in keeping up with a plant-based diet.

Lactobacilli

This healthy probiotic found in fermented dairy (think kefir and yogurt with live, active cultures) can also be beneficial to increasing the effectiveness of the immune system and therefore protect the skin from the sun’s damaging UV rays.

As is so often the case with nutrition and health, research encourages us to eat a wide variety of unprocessed foods.  In the case of antioxidants, fruits and vegetables are the heavy hitters, and fermented dairy takes a supportive role.

Karen Fisher, MS, RD, LDN, CDE is a dietitian in Reno, Nevada, happily promoting the benefits of healthy foods at her nutrition consulting firm, Nutrition Connection. Find her website atwww.NutritionConnectionNV.com

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