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Feed Your Face

A recipe for younger looking skin

by Sherry Kiser

Published Jan 2007 in health •living_well | 0 Comments, Talk about this article »

In search of that youthful glow? What you put on your plate may be more important than what you put on your skin.

Experts have always agreed that a balanced diet is the best way to keep your skin looking great. “Anything good for the body is good for the skin, and a poor diet can result in a lackluster complexion,” says Roberta Sengelmann, M.D., assistant professor of dermatology and otolaryngology at Washington University School of Medicine in St. Louis. There’s even new evidence to suggest that among others, the following foods—good for you for other reasons—are the perfect meal for your skin.

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Strawberries, blueberries, blackberries, prunes, and plums

These five fruits topped the charts for the highest “total antioxidant capacity” in a recent study published in the Journal of Agricultural and Food Chemistry. Antioxidants are your skin’s best friends. They neutralize the harmful free radicals that form from exposure to sunlight, air pollution, and smoke and can damage skin cells. Free radicals also gobble up collagen and elastin, the fibers that support skin structure.

“Antioxidants are your first line of defense against aging skin,” says Cheryl Forberg, R.D., consulting dietitian for NBC’s The Biggest Loser weight-loss reality show and author of Stop the Clock! Cooking. “Phytochemicals, which are plant-produced antioxidants, are responsible for the vibrant colors of many fruits and veggies. Researchers know that these phytochemicals also protect the plant from UV damage and other forces of nature, and they’re now discovering they may be doing the same for us.”

The half-life of dietary antioxidants is about 6 hours, so regular intake throughout the day is the best approach for maximizing their skin-saving properties. “Not only are these fruits a powerhouse of antioxidants,” adds Dr. Sengelmann, “but they’re loaded with vitamin C, a necessary component for collagen production.” We lose collagen as we age, causing skin to lose its firmness and elasticity, so load up on these fruits to stave off fine lines and sagging. Your Rx: Have three or four servings, spaced evenly, throughout the day.

Orange fruits and vegetables, dark leafy greens, and dairy products

One of the most important contributors to skin health is vitamin A, which is what this group has in common. “Vitamin A is absolutely necessary for the maintenance and repair of skin tissue, which makes it essential for overall skin health,” says Dr. Sengelmann. “If levels of vitamin A drop just a little below normal, you may see some skin-related symptoms, like a dry, flaky complexion.” Vitamin A is also an antioxidant that will help your skin fight destructive free radicals. But stay away from vitamin A supplements, warns Dr. Sengelmann. “It’s a fat-soluble vitamin, not easily excreted by the body, so you risk toxicity. You can get all the vitamin A you need from a normal diet of these foods.” To reap the benefits of vitamin A from dairy foods without packing on extra pounds and sending cholesterol levels skyrocketing, stick to products such as fat-free or low-fat milk, cheese, and yogurt. Your Rx: Have at least one or two servings of the fruits and veggies and two or three servings of dairy daily.

Salmon, mackerel, walnuts, almonds, canola oil, and flaxseed

The members of this unlikely group deliver omega-3’s—essential fatty acids that provide the building blocks for healthy new cell membranes. These membranes make up the skin’s natural barrier, which not only protects it but also allows nutrients to enter and waste products to leave. “A healthy barrier can help hold in moisture, plumping up fine lines for a more youthful look,” says Forberg. Studies have shown that omega 3’s are also involved in reducing inflammation, which could aid in healing dermatitis (swollen, red, itchy skin) and other skin conditions that may have inflammation as a root cause. With all the processed foods out there, omega-3 fatty acids are not easily found in our American diet, but the foods listed above are all stellar sources. Your Rx: Shoot for three or four servings a week.

Whole wheat breads and cereals, turkey, tuna canned in oil, and Brazil nuts

The mineral selenium is the skin saver in this group. Recent research suggests that when selenium is present in the body, human skin cells are less likely to suffer the oxidative stress that can lead to sun damage and skin cancer. Other studies show the mineral can even minimize damage that’s already been done by the sun—and if you don’t know by now, sun damage is the number one cause of aging skin. Turkey on whole wheat never looked so good! Your Rx: Try for three to five servings a day

Experts say that if you incorporate these complexion-perfecting foods into your diet daily, you may just notice a more radiant you.

Freelance writer Sherry Kiser is the former beauty editor of Prevention magazine.