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The
researchers focused on dietary intake of nutrients
 Rather
than nutritional supplements - saying that multi-ingredient supplements can
make it difficult to determine which nutrient is having an effect.
Furthermore, they noted, supplement studies often concentrate on short-term
courses of nutrients, and in high dosages. The team claimed that this study
is the first skin-aging research to concentrate on daily nutrient intake,
rather than supplements.
"Skin aging appearance"
was defined as having a wrinkled appearance, senile dryness (dryness as a
result of aging) and skin atrophy (skin thinning). Dermatologists conducted
clinical examinations of the skin to gauge women's skin aging appearance.
Women who reported
lower intakes of vitamin C in their diets were found to have the highest
incidences of wrinkled appearance and senile dryness.
"Vitamin C is an
antioxidant that has been shown to play a role in the synthesis of collagen,
the protein that helps keep skin elastic," said lead researcher Maeve C.
Cosgrove, PhD.
"Our findings add
evidence to a predominately supplement ana topical application-based
hypothesis that what we eat affects our skin-aging appearance."
Dietary intake of
Iinoleic acid - an omega-6 fatty acid - also proved to be associated with
more youthful skin.
On the other hand higher
intakes of fat and carbohydrate had the opposite association: A i 7 -gram
Increase In fat and a 50-gram increase in carbohydrate intakes increased he
likelihood of a wrinkled appearance and skin atrophy.
The bottom line is good
news if you're already watching what you eat - you may be keeping your skin
younger lookl119 at the same time. As Cosgrove and colleagues put it,
'Promoting healthy dietary behaviors may have a additional benefit for skin
appearance in addition to other health outcomes in the population."
Skin foods
 "Healthy
skin, like a healthy body, does not come from one or two nutrients: says
Lynn Goldstein, MS, RD, CON, a dietitian at Weill Cornell Medical College.
"Your skin is a sign of what is going on inside your body. You need to put
good, healthy things inside to get the healthy look on the outside."
Vitamin C is a powerful
antioxidant that helps lower your cancer risk, boost your immune system, and
protect your heart In addition, vitamin C helps promote healthy skin. Some
of the best sources of vitamin C are guava amla, citrus fruits like lime and
orange; strawberries, capsicum (bell peppers), cauliflower tomatoes, papaya,
and potatoes. According to Goldstein, "A diet complete with fruits,
vegetables, whole grains, healthy fats, and lean proteins is needed to keep
the skin and the rest of the body looking and feeling great."
Although the study also
found that linoleic acid is good for the skin, Goldstein cautions that you
shouldn't eat too much. "linoleic acid is a polyunsaturated fatty acid - an
essential fatty acid called omega-6 fatty acid. It is most commonly found in
nuts whole grains, eggs and poultry; safflower oil, sunflower oil, corn oil,
soy oil, evening primrose oil, wheat germ, and pumpkin seeds." However,
Goldstein notes that this fat is common in the food supply and most people
actually get too much because corn oil and corn products are used in a wide
variety of foods. "I would not suggest increasing this fat unless your diet
has been evaluated by a dietitian and found to be low (in omega-6 fatty
acids)."
Skin damagers
As the researched
indicated you also can eat your way to unhealthy skin. The biggest offenders
are fats and carbohydrates. Foods highest in fat include fatty I red meat,
dark-meat poultry, full-fat dairy, butter, I lard, and oils, says Goldstein.
Watch out for foods that i are cooked with a lot of fat, including fried
foods, ' desserts, cream-based gravies and sauces, and fast foods. Remember
that fat is necessary in the diet, but excessive fat or saturated or trans
fats are not healthy. Instead, eat more healthy fat like mustard, peanut,
olive oils and omega-3-rich fats found in fatty fish, walnuts, and
flaxseeds.
Many foods contain
carbohydrates, and they are not all bad for your skin. According to
Goldstein,
"It is not enough to say
'reduce carbohydrates for better skin' because we do not want to reduce
fruits and vegetables; we want to increase these foods. Instead, people
should reduce the amount of processed carbohydrates that they eat such as
white I breads and white rice." Goldstein notes that for I healthier,
younger-looking skin, you also should avoid sugar-filled foods like cookies,
cakes, pastries, and candy; excessive alcohol intake which is dehydrating,
and make sure to get plenty of water. Finally stop smoking tobacco limits
blood supply to the skin get plenty of sleep for cell rejuvenator to take
place and stay out of the sun to keep your skin at its youthful best.
What You Can Do
-
Stay hydrated. Experts
recommend eight to 10 glasses of water a day to avoid dryness.
-
Moisturize. Using a
quality moisturizer daily can help keep your skin healthy, especially
during the winter months.
Wear sunscreen, even in
the wintertime. The sun's I damaging ultraviolet rays can hurt your skin any
time of the year.
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