Are you ready to show some skin this summer? We are well aware that the cold, dry winter weather can take a toll on our skin, leaving it dehydrated, dull and flaky. Besides, as we age, our skin layers suffer several unwelcoming alterations.
We tend to produce less collagen and elastin[1], less oil, and tend to lose subcutaneous fat, which results in ashy, dry, sagging skin. Unfortunately, aging is accelerated by the action of free radicals. If you may recall from previous articles, free radicals are highly toxic compounds that can cause severe cell injury. Common offenders are sunlight exposure, smoking and environmental pollutants. Yes, aging is inevitable. However, recent studies point out that we may be able to delay the process by preventing further damage.
Keep in mind that the secret for healthy looking skin goes beyond using a moisturizer. Of course, genetics plays an important role in determining the characteristics of our skin, but research has shown that a nutritious diet and other lifestyle habits can improve skin appearance. Following is a list of nutrients that may contribute to a flawless complexion.
Vitamin C – Vitamin C is a powerful scavenger of environmental pollutants, helping the body to fight against free radicals damage. It also plays an important role in collagen production, which is fundamental for skin vitality. Great sources of vitamin C are citrus fruits, strawberries, broccoli, Brussels sprouts and cantaloupes.
Vitamin E – Vitamin E is considered a potent antioxidant with the ability to protect the body against damage from pollutants and other environmental hazards. Vitamin E is found in nuts and seeds, whole grains, and several vegetable oils such as soybean, corn and safflower.
Beta Carotene – Beta carotene is the precursor of vitamin A. It is also a powerful antioxidant and helps to maintain healthy epithelial tissue (the outer layer of the skin). Beta carotene is found in brightly colored fruits and vegetables such as carrots, sweet potatoes, apricots, mangos and spinach.
Phytochemicals – Phytochemicals are the compounds that give plants their vibrant colors and distinct aromas. Even though they are not considered nutrients, they seem to provide many benefits that protect your health. Among their skin-protective properties are: prevention of wrinkles, reduction of inflammation caused by sun exposure, improved skin tone, and smoother skin. You can find phytochemicals in any unprocessed plant food such as fruits, vegetables and whole grains.
Biotin and Folate – Biotin and folate are part of the B-vitamin complex. They are fundamental for the production of new skin cells; their deficiency causes several dermatological conditions. Whole-grains, egg yolks, and green, leafy vegetables are great sources of vitamin B.
Zinc – Zinc is a mineral that participates in DNA synthesis, protein metabolism, wound healing, and growth. Without zinc, the skin cannot heal properly. Major sources of zinc are beef, milk, poultry and bread.
Water – Water is essential for keeping the skin soft and flexible. Proper hydration contributes to a glowing complexion and minimizes fine lines and wrinkles. The adequate intake for fluids per day is nine cups for adult women and 13 cups for adult men. Water can also be consumed through several beverages such as juices, coffee, and tea. However, hydration should not provide a significant amount of energy (calories).
Exercise can also contribute to a healthier skin. This is because physical activity increases blood flow and oxygen and nutrient delivery to the skin, which encourages the formation of new skin cells.
The bottom line is: for a healthy-looking skin you should consume a diet rich in fruits, vegetables and whole grains, drink plenty of water, and exercise regularly. These lifestyle habits paired with a proper skincare regimen (comprised of exfoliation, cleansing, moisturizing, and sunscreen application) can guarantee a beautiful complexion for years to come.
References
Boyle, M. and Long, S. Personal Nutrition. Belmont, CA: Wadsworth Cengage Learning. 2010.
Cartwright, M. “Recipe for Great Summer Skin.” IDEA Fitness Journal. June 2012.
Wardlaw, G. and Smith, A. Contemporary Nutrition. New York: McGraw-Hill. 2009.
[1] Collagen and elastin are proteins that are responsible for skin’s strength, elasticity and stretchiness.