Ask a Dietitian

As seen on BCTV May 28/02

FOODS FOR YOUNG AND HEALTHY SKIN

We know that chocolate and pizza don’t cause pimples, but can oranges keep your skin firm? There is growing evidence that foods may help reduce the signs of aging and even reduce the risk of mild skin cancer. So if you needed another reason to eat your “five-a-day” of fruits and veggies, well here it is! Fruits and vegetables are rich in antioxidants such as vitamin A and C which play a critical role in skin health.

ANTIOXIDANTS

If you don’t eat well your skin may age faster than it should. Every day our dermal (skin) cells are damaged by free radicals created by sunlight, chemicals and our own natural metabolic processes. Free radicals can damage cell membranes and even change the DNA. This can result in a loss of elasticity, pigment changes and even skin cancer. Antioxidants help neutralize free radicals and the richest sources of them are fruits and vegetables. The more colourful the better such as; carrots, peppers, tomatoes, sweet potatoes, kale, spinach, cantaloupe, oranges, blueberries, blackberries, peaches, squash, broccoli and papaya.

Vitamin A is involved in the formation of new skin cells. If you don’t get enough vitamin A your face may become a bit drier and flakier.

Vitamin C is necessary for collagen formation and a poor intake of this could result in slightly thinner skin, rougher texture and less elasticity.

Vitamin E and selenium are both antioxidants with skin protecting benefits. For more selenium eat whole grains, mushrooms and tuna and for vitamin E include more nuts and seeds, olive oil and avocado.

If you are deficient in iron your complexion would be a bit paler and your dark circles may be a bit more prominent. Eat more red meat, chicken, fish, tofu, beans, nuts, seeds, fish, dried fruit and molasses.

Flavonoids may also help keep the skin looking and feeling younger. Include foods such as red grape juice, grapes, red wine and green tea.

FAT

Watch the type of fat you eat, too much of the wrong kind might hasten skin cancer. Don’t eliminate it all together or you will get dry scaly skin and your hair may start to fall out. Emphasize olive and flax oils, nuts, seeds, fish and fish oils. These contain omega-3 fats that promote good prostaglandins that inhibit inflammation and are thought to have rejuvenating effects on the skin. Eat more salmon in sandwiches and for dinner, add nuts and seeds to salads and use flax oil in salad dressings and use olive oil for cooking. Scale back on animal fats. Try to avoid hydrogenated fats in cookies, crackers and some margarines and limit omega-6 fats in sunflower oil and safflower oil.

WATER

Water is essential for skin health. Almost every metabolic reaction that occurs in the skin depends on water. Water can keep your skin cells plump. If you are dehydrated too often your skin will become noticeable drier and less resilient. Be sure to drink extra water if you have alcohol, caffeine, salt and sugar. Alcohol can also lead to permanently enlarged capillaries in delicate skin.

SUPPLEMENTS

You can take a multi-vitamin and mineral supplement to help ensure you get everything you need on a daily basis but try to focus on your food first, don’t rely on the supplements. One vitamin hard to get enough of in the diet it vitamin E and a supplement of 200-400 IU is a good way to get it. Some dermatologists even recommend grape seed extract as a source of flavonoids.

Watch for the Eating for Energy segment on BCTV’s Noon News Hour!