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Fill Up on These 8 Nutrients to Improve the Skin You're in
What can you change in your diet that will show results in your skin? I surveyed top skin and nutrition experts and asked them which sort of foods will to help you put your best face forward.
1. Green tea
Wrinkles are caused by a loss of three vital skin structures: collagen, elastin and hyaluronic acid. The goal in wrinkle treatment is to increase levels of these three substances, says Dr. Leslie Baumann, professor of dermatology at the University of Miami and author of "The Skin Type Solution (Bantam, 2006)."
Drink two to four cups of green tea per day. "It has a high content of flavonoid/catechins (which can help to strengthen collagen) and of theanine - an amino acid associated with relaxation and cortisol control. Too much cortisol can induce disruptions in blood sugar and inflammation," says Shawn M. Talbott, author of "Cortisol Control and the Beauty Connection" (Hunter House, 2007).
2. Red wine
Red wine has a flavonoid/collagen effect similar to green tea and is known for its relaxation effects and promotion of blood flow, Talbott says.
3. Omega-3s
"Healthy omega-3 fatty acids help maintain cell membranes so that they are effective barriers. ... Omega-3s also seem to protect skin against sun damage," says Joy Bauer, author of "Joy Bauer's Food Cures" (Rodale, 2007). They are also anti-inflammatory, so they help reduce acne and facial redness. "Good food sources include oily fish, sardines, Pacific oysters, lake trout, flaxseeds, walnuts and omega-3-fortified eggs," Bauer says.
4. Vitamin E
This helps protect cell membranes and guards against UV radiation damage. "Some research suggests that vitamin E may work in combination with vitamin C to provide an extra boost of anti-aging skin protection. I recommend eating wheat germ, avocado, fortified cereals, nuts and seeds," Bauer says.
5. Beta carotene
"Beta carotene/vitamin A is involved in the growth and repair of skin tissue and may protect against sun damage. In extremely high doses, straight vitamin A from supplements can be toxic, but ample beta carotene from foods like sweet potato, pumpkin, carrots, mangoes and apricots is entirely safe and great for your skin," Bauer says.
6. Vitamin C
It's involved in collagen production and protects cells from free-radical damage. "Scientific studies found that when lab animals ate vitamin-C-fortified food, their skin was better able to fight off oxidative damage," Bauer says. Baumann says getting enough vitamin C in your diet can also help reverse wrinkles. Good sources include peppers (red/green/yellow), oranges, strawberries, lemons and broccoli.
7. Selenium
"This helps safeguard the skin from sun damage and delays aging by protecting skin quality and elasticity," Bauer says. Food sources include Brazil nuts, tuna (canned light in water), crab and wheat germ.
8. Grains
Eat more whole-grain carbs, as opposed to refined carbs, which can cause blood-sugar spikes that lead to the breakdown of skin proteins and accelerate wrinkling, Talbott says.
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What can you change in your diet that will show results in your skin? I surveyed top skin and nutrition experts and asked them which sort of foods will to help you put your best face forward.
1. Green tea
Wrinkles are caused by a loss of three vital skin structures: collagen, elastin and hyaluronic acid. The goal in wrinkle treatment is to increase levels of these three substances, says Dr. Leslie Baumann, professor of dermatology at the University of Miami and author of "The Skin Type Solution (Bantam, 2006)."
Drink two to four cups of green tea per day. "It has a high content of flavonoid/catechins (which can help to strengthen collagen) and of theanine - an amino acid associated with relaxation and cortisol control. Too much cortisol can induce disruptions in blood sugar and inflammation," says Shawn M. Talbott, author of "Cortisol Control and the Beauty Connection" (Hunter House, 2007).
2. Red wine
Red wine has a flavonoid/collagen effect similar to green tea and is known for its relaxation effects and promotion of blood flow, Talbott says.
3. Omega-3s
"Healthy omega-3 fatty acids help maintain cell membranes so that they are effective barriers. ... Omega-3s also seem to protect skin against sun damage," says Joy Bauer, author of "Joy Bauer's Food Cures" (Rodale, 2007). They are also anti-inflammatory, so they help reduce acne and facial redness. "Good food sources include oily fish, sardines, Pacific oysters, lake trout, flaxseeds, walnuts and omega-3-fortified eggs," Bauer says.
4. Vitamin E
This helps protect cell membranes and guards against UV radiation damage. "Some research suggests that vitamin E may work in combination with vitamin C to provide an extra boost of anti-aging skin protection. I recommend eating wheat germ, avocado, fortified cereals, nuts and seeds," Bauer says.
5. Beta carotene
"Beta carotene/vitamin A is involved in the growth and repair of skin tissue and may protect against sun damage. In extremely high doses, straight vitamin A from supplements can be toxic, but ample beta carotene from foods like sweet potato, pumpkin, carrots, mangoes and apricots is entirely safe and great for your skin," Bauer says.
6. Vitamin C
It's involved in collagen production and protects cells from free-radical damage. "Scientific studies found that when lab animals ate vitamin-C-fortified food, their skin was better able to fight off oxidative damage," Bauer says. Baumann says getting enough vitamin C in your diet can also help reverse wrinkles. Good sources include peppers (red/green/yellow), oranges, strawberries, lemons and broccoli.
7. Selenium
"This helps safeguard the skin from sun damage and delays aging by protecting skin quality and elasticity," Bauer says. Food sources include Brazil nuts, tuna (canned light in water), crab and wheat germ.
8. Grains
Eat more whole-grain carbs, as opposed to refined carbs, which can cause blood-sugar spikes that lead to the breakdown of skin proteins and accelerate wrinkling, Talbott says.
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