Follow me in the quest to live a healthy adventurous life, and share what I learn!
Tuesday, June 29, 2010
Tuesday's Tip! 9 Foods for Youthful Skin
As we get older skin cells regenerate slower making it difficult to repair itself. We also produce fewer hormones with age which thins skin, leaving it more vulnerable to damage. Eating right is very important not only to our health but to aging. Research shows that a diet rich in certain nutrients may prevent and reverse skin aging more effectively than expensive beauty treatments. A recent study found a strong correlation between aging skin and poor dietary habits. Women with above-average intakes of vitamin C and linoleic acid who ate fewer fats and carbohydrates were more likely to have healthier, youthful skin.
Here are 9 foods to eat for more youthful looking skin:
Kiwis have one of the highest vitamin C concentrations of any fruit. Vitamin C is a powerful antioxidant that quenches free radicals, which cause skin damage. Try eating two organic kiwis per day
Berries, particularly raspberries, cranberries, and strawberries, are excellent sources of ellagic acid, an antioxidant that helps protect skin against sun damage. Sun exposure leads to fine lines, discoloration, and age spots. All berries are rich in polyphenols, powerful antioxidants that protect the skin from free-radical damage. Try top consume a variety of berries throughout the week, aiming to eat a 1/2 cup or more per day.
3. White Tea
White tea is full of antioxidants, fights cancer, boosts heart health, and protects skin. White tea also blocks enzymes that break down collagen and elastin, a protein that makes skin elastic and prevents sagging. Try to drink 2 cups of white tea a day.
4. Flaxseed Oil
Flaxseed oil contains omega-3 and -6 essential fatty acids, both of which decrease skin roughness and scaling. By eating balanced amounts of essential fatty acids, you help your body produce flexible cells that keep skin moist, supple, and healthy in tone and texture Try to get 1 to 2 tablespoons of flaxseed oil a day by drizzling small amounts over steamed vegetables, soups, or salads.
Spinach has one of the most impressive nutritional profiles of any vegetable. One cup of fresh spinach provides almost 200 percent of your daily vitamin K, which inhibits calcification. Not only can calcification cause hardening of the arteries, it also limits skin elasticity, leading to wrinkles. Try eating 1 cup of spinach at least three times a week by adding it to your salads.
6. Dark Chocolate
Dark chocolate can help skin maintain a youthful appearance, research found that chocolate’s flavonols, or plant pigments act like antioxidants and help protect skin from harmful UV light. Try eating 1 ounce of dark chocolate a day as a sweet treat
Tomatoes are one of the best sources of lycopene, a plant pigment with strong antioxidant properties. It stabilizes a volatile form of molecular oxygen produced by UV radiation that causes skin to age. Because lycopene is better absorbed when heated, tomatoes’ nutritional value increases when they’re cooked. Tryeating a cup of cooked tomatoes with olive oil several times per week
Carrots and other bright orange foods, such as sweet potatoes, are excellent sources of vitamin A. Vitamin A is vital for maintaining the body’s outer epithelial tissue. It is necessary for skin maintenance and repair,the nutrient serves as a barrier, providing a healthy surface lining to prevent bacteria from entering the body. Try to eat 1 to 2 cups of carrots or other bright-orange foods every week.
Avocados are excellent sources of vitamin E and lutein, both of which promote healthy skin. Vitamin E can help reduce the sun’s harmful effects. Lutein increases skin hydration, improves skin elasticity, and protects against deterioration of beneficial lipids that keep skin plump and firm. Try adding small amounts of avocado to your diet by putting slices on salads and sandwiches or blending it in dips instead of mayonnaise or sour cream.
So if you want to help protect your skin or help to repair it, try working these foods into your weekly diet.