Healthy Skin From The Inside Out

October 2008

You can spend thousands of dollars on your skin each year, with potions and lotions, facials and make up... but probably the most important thing you can do for your skin is eat right, to nourish it from the inside out.

Antioxidants

Antioxidants play a key role ion maintaining optimum health in a host of ways. These vitamins and minerals can slow, or even prevent, cellular damage. The most important for skin health are Vitamins A, C, and E. Selenium is a key mineral.

Vitamin C rich foods to eat are: Kiwi, oranges, strawberries, blueberries, broccoli, tomatoes, and red peppers. 

Vitamin E rich foods are: Almonds, sunflower seeds, dark-green leafy vegetables, and whole grains.

Vitamin A comes in dark green, yellow, and orange fruits and vegetables, like broccoli, spinach, carrots, sweet potatoes, and cantaloupe, as well as cheese and eggs.

Selenium is found in whole grain cereals, seafood, garlic, and eggs.

Vitamins and Minerals

Vitamin B Complex, essential fatty acids, zinc, and copper are essential.

Vitamin B, like biotin and niacin, is in oatmeal, brown rice, bananas, eggs, poultry, and broccoli.

Omega 3 Fatty Acids are crucial- and are found in salmon, mackerel, sardines, flaxseed oil, walnuts, and soybeans. Omega 6's are in whole grains, poultry, legumes, and grapeseed oil, which are critical for soft, smooth skin.

Copper, a trace mineral, is found in oysters, lobster, mussels, crab, clams, nuts, legumes, avocados, tomatoes, bananas, and grapes. 

Zinc aids in healing wounds and collagen synthesis. Sources include: Beef, poultry, lobster, clams, peanuts, beans, whole grain cereal, brown rice, dairy products, and pumpkin seeds.

Protein

Skin is made up of mostly protein. It is an essential nutrient for healthy skin.

Lean Proteins are best, like white meat poultry, seafood, eggs, low-fat dairy products, tofu, nuts, seeds, beans, and legumes. Whole grains and leafy greens also contain protein.

Yogurt has essential amino acids, and is a great source of vitamins A, D, and B Complex.

Most importantly, eat a healthy and varied diet. Avoid processed foods, which are usually void of key nutrients. Eat as much organic as possible, as it will contain more nutritional value than conventionally grown foods. 

Skin, the largest organ in your body, is a great indicator of your health. Pay attention to it, and it can tell you a great deal. If you think that you may have a food sensitivity, your skin may show the most obvious signs. See a dietician to help you determine which foods are not working with your body's chemistry.  

Dining Details recommends Donna Wolf, with Healthy Directions of Poway. See for more info: www.healthydirectionspoway.com