BEAUTIFUL SKIN
by: Erin Figueroa, Nutritionist
What are some foods that can help my skin?
Beautiful glowing skin is something we all try to attain. While our genetics play a large part, our lifestyle and diet choices can help keep our skin looking its best. Let’s look at 5 foods that will help your skin look its best.
Protein: Amino acids in protein are needed by the body for many functions, including collagen and elastin synthesis. Sources of complete proteins which contain all of the essential amino acids in the approximate amounts our bodies need include yogurt, cheese, meat, fish, poultry, eggs, and soy. Try to get about 0.8g of protein per kg of body weight each day.
Omega-3 fatty acids: Not only can omega-3s lower your risk for heart disease but they can also keep your skin looking its best. Omega-3 fatty acids reduce inflammation in the body. For our skin this means less premature aging and a calming affect for skin conditions such as acne, rosacea, and eczema. Good sources of omega-3 fatty acids include salmon, flaxseeds or flaxseed oil, walnuts, and eggs that contain omega-3s.
Berries: Berries such as blueberries, raspberries, strawberries, cranberries, and blackberries among others are full of antioxidants which help neutralize free radicals which lead to cell death and premature aging. Free radicals come from many sources but the UV rays from the sun are the biggest free radical threat to our skin. So start your day with a bowl of berries or a smoothie for an easy way to protect your skin.
Green Tea: The polyphenols in green tea reduce inflammation and protect against free radicals. This has been shown to be beneficial in preventing a variety of cancers including skin cancer. Applying green tea topically has an added benefit and may help prevent premature aging.
Sweet potatoes and carrots: Both of these vegetables are high in beta carotene which is an antioxidant as well as a precursor to vitamin A. The body converts beta carotene into vitamin A as needed. Vitamin A aids in the development of skin cells as well maintaining skin health.
There are number of other good sources of nourishment for your skin, these are only a few. Make sure to include a variety of foods for maximum protection. These few suggestions can be incorporated into your daily living to keep your skin looking good.
