Your skin is the largest organ on your body. Skin is the protector from the elements and microbes as well as the regulator of body temperature. Through skin we are allowed the sensations of heat, cold and touch. Tanning has been all over the news recently and while I love relaxing by the pool I do my best to protect my skin from the damaging rays of the sun. It’s interesting to me that our society seems to be as obsessed with being tan as it is about looking younger. Flip through a magazine and you’re bound to come across an advertisement for a skin cream with lofty promises to take years off of your appearance. What if we just took better care of our skin in the first place? What if by making adjustments to our diet we wouldn’t have to worry about spending excessive amounts of money on creams and lotions in order to have clear skin with less wrinkles?
Skin problems have not been proven to change or be affected by the food we eat, but that doesn’t mean it isn’t possible. More research is needed to definitively prove that skin health is affected by what we eat. In the meantime, adjusting your diet to include certain vitamins and minerals is not going to hurt.
I want to share with you some tips on how to adjust your diet to improve the health of your skin.
Start by exchanging refined carbohydrate foods (white bread, cookies, pasta) with whole grains. It is recommended that half of your grains be whole grains each day. Whole grain foods provide fiber and anti-aging antioxidants.
In the summer I eat much lighter, I don’t like how it feels to have heavy, fat-laden meals sitting in my stomach. So if you’re like me, this is the perfect time to start avoiding saturated and trans-fats (THE BAD GUYS) and eat more good fats instead. Omega 3 fatty acids come from fish and can reduce the risk of skin cancer. Plus, omega-3 fatty acids are considered a good fat. All you need to do is include 2 servings of fish in your diet each week. Linoleic acid is another one of the good fats and can help prevent dry, flaky skin. By using vegetable oils in your cooking (safflower oil, sunflower oil and olive oil) you will be increasing your intake of linoleic acid.
Vitamin C is involved in the formation of collagen which binds cells and tissues together. Collagen helps reduce wrinkling because it keeps your skin firm. Vitamin C is also an anti-oxidant. Citrus fruits are a great way to get your daily dose of vitamin C. Start including more oranges, kiwi, grapefruit, strawberries, cantaloupe, red bell peppers and broccoli into your diet. Cantaloupe is currently in season and one cup provides 100% of the daily recommended intake for Vitamins A and C.
Remember to stay hydrated; this may be one of the most important and easiest ways to improve the health of your skin. Our weather in Oklahoma is already very hot and humid and I am constantly drinking water. I try to keep a glass of water or water bottle near me all day. Fluids help keep your skin hydrated and flush toxins from your body. At least 6 cups of fluid per day are required.
As always, eating a balanced diet, getting enough rest and exercising regularly keeps everything healthy including skin. And remember, always wear sunscreen.
In Nutrition,
Amanda M. Haag, RD/ LD
