Title: Five Food For Healthier Skin
Category: Happy
Blog Entry: Five Food For Healthier Skin
Here are a few nutritional standouts that make particularly important
contributions to strong, glowing skin:
1. Fish: Fatty fish like
salmon, tilapia, and cod are rich in omega-3 fatty acids. And that's a good
thing, because our bodies cannot produce those essential lipids naturally. By
adding omega-3s to your diet, though, you can bolster your skin barrier - that
is, the layer of lipids that holds onto moisture and keeps irritants out.
There is even evidence that the skin-strengthening effects of omega-3s can
improve chronic skin conditions like rosacea and atopic dermatitis, but more
research is necessary to confirm that link.
Furthermore, many types of fish (like, once again, salmon and cod) are rich in
vitamin D - as dermatologists increasingly emphasize sun avoidance, we also
need to emphasize the importance of finding other sources of this vitamin,
which is produced during sun exposure.
Don't eat fish? Many eggs are now fortified with omega-3 fatty acids, and plant
sources include flax seed and flax seed oil, walnuts, pecans, and hazelnuts.
And a daily vitamin D supplement is a good idea for vegans and meat-eaters
alike.
2. Green
Tea: It's inexpensive, easy to add to your routine, and one of the
best-researched and most powerful antioxidants around. That's why green tea is
my go-to antioxidant: I drink at least three cups a day to fight aging and
inflammation. Some studies even suggest that the antioxidants in green tea
reduce one's risk of skin cancer. So put down that soda and start drinking your
way to healthier skin!
3. Broccoli: Rich in vitamins A,
C, and K (among many other nutrients), this veggie does more than its fair
share of nutritional work. Vitamin A decreases oil production, vitamin C is a
powerful antioxidant, and vitamin K can help prevent bruises. So whatever ails
you, this green wonder food might be just what the doctor ordered.
4. Safflower
or Sunflower Oil: Omega-3s get a lot more talk, but omega-6 fatty acids -
like the linoleic acid in these two oils - are also important for healthy skin.
Like omega-3s, they help prevent dry skin and inflammation; they're also
essential for the formation of prostaglandins, hormones that keep all the cells
of the body functioning well.
While many diets are actually quite high in omega-6s - sometimes even too high
- the key is to get the good ones and not unhealthy versions, like hydrogenated
oils. So try sautéing your salmon or broccoli in a little safflower or
sunflower oil and double those skin-soothing benefits!
5. Almonds: When
it comes to boosting skin's defenses against aging, inflammation, and even skin
cancer, antioxidants are so important that I'm going to add another to my list:
A handful of almonds every day boosts your levels of vitamin E, one of the most
important antioxidants for skin health. Studies also suggest that consuming
vitamin E orally can increase the levels of this moisturizing vitamin on your
skin's surface - great news for anyone prone to dry skin.
Have a nice day
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