Skin Deep Nutrition
By Sarah Holvik, B.Sc. Nutr • November 8th, 2010 • 12450 Views
Top Foods for a Perfect Complexion
With our culture of makeup and beauty aids galore, it’s easy to forget that the best looking skin remedies come from within. But no amount of concealer can beat the complexion perfecting benefits of a healthy balanced diet, rich in nutritious whole foods. Beyond being free of refined carbohydrates, unhealthy fats and preservatives often found in processed foods, whole foods such as fruits, vegetables, whole grains and lean proteins provide vital nutrients that support a healthy, beautiful body... inside and out. These foods (and their nutritive components) have what it takes to build a solid foundation for great skin – as well as the other important stuff underneath it.
Think the Alphabet – No, this is not a preschool lesson in learning to read. Eating a balance of foods rich in vitamins A to E is essential to achieving a healthy, radiant skin tone. Vitamin A is essential for stimulating cell growth and can be taken both orally and used topically to prevent dry skin, reduce lines and wrinkles and treat acne. Many vitamin A rich fruits and vegetables can be spotted by their bright yellow, orange or red color, and including citrus fruits, carrots, tomatoes yellow squashes and pumpkin.
Biotin and niacin (B3) are two of the most important B complex vitamins in the skin department. Biotin forms a basis for healthy skin, nail and hair cells and even a mild deficiency can cause dermatitis and hair loss; bananas, and oatmeal are all rich sources of biotin. Niacin helps skin retain moisture and has anti-inflammatory effects to help calm dry, irritated skin; lean protein sources such as peanuts and legumes are all high in this B vitamin.
Make a delicious salad with citrus fruits and vegetables such as broccoli, bell peppers, kale and cauliflower to boost your vitamin C (or ascorbic acid) intake. Vitamin C is essential for collagen and elastin production, and protects skin from wrinkles and other signs of aging due to free radicals.
We all know that long term exposure to the sun’s UV rays can damage skin, but moderate exposure enables the body to produce vitamin D, a powerful antioxidant and anticarcinogen that plays a role in healthy skin metabolism and prevents premature aging. Food sources of this fat-soluble vitamin include milk, and (for non-vegans) fish such as salmon, mackerel, tuna and sardines, and egg yolks.
Vitamin E is a powerful antioxidant that helps reduce...
Nutrition, Health Promoting Foods, Healthy Living, healthy skin tips, natural beauty tips