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Ask a Dietitian

"Diana, just a quick heads up to let you know we are still using your cookbook and the guys will often be heard saying what would Diana say about this or that....really good feed back... I made your potato salad and the oriental coleslaw on Sat. for a family luncheon and had rave reviews so thanks again."

Maeghan Henke
BC Hydro

Healthy Skin From Within

September 28th, 2004

As seen on BCTV Noon News

TAKING CARE OF YOUR SKIN FROM WITHIN

While many skin products on the market today boast of their many added vitamins and proteins to their creams, lotions and toners, what you actually consume on a daily basis plays a large role in the state of your skin. Research is finding that certain foods can help keep your skin looking youthful as well as ward off mild skin cancer.

Fruits, vegetables, whole grains, legumes and lean meats are extremely important for the maintenance of healthy skin. They contain a protein, vitamins, minerals and antioxidants that assist in the protection and repair of skin cells from daily exposure to pollutants and chemicals.  Our skin in our largest organ and is the body’s first line of defense against these pollutants.  The following are some key foods to incorporate into your diets for healthy looking skin.

  • Fat: Emphasize mono and poly unsaturated fats and reduce your intake of saturated fats from animals.  Eat more cold water fatty fish, nuts seeds and olive oil for their omega 3 fats which promote good prostaglandins that inhibit inflammation and are thought to have rejuvenating effects on the skin.  Have grilled salmon salads, pumpkin seed muffins, walnut crusted sea Bass and cook with olive oil.  Omega 3 fats will also help reduce the effects of sun damage.   Fat also assists in the absorption of fat-soluble vitamins such as vitamin A, D and E. 
  • Vitamin A is involved in new skin cell formation and protein synthesis.  Great sources of beta-carotene (the precursor for vitamin A) are carrots, sweet potatoes, cantaloupe and butternut squash.
  • Vitamin D has been studied for its positive effects on reducing psoriasis. Psoriasis is a genetic, chronic skin condition that is characterized by inflamed, red, raised symmetrical areas on the scalp, body and limbs that develops silvery scales.  While during the summer we can receive ample amounts of vitamin D from the sun, winter can pose a problem when there is minimal sunlight and we spend more time in doors. However, vitamin D rich foods include fortified milk and margarine as well as fish oils and fish liver oils.
  • Vitamin E is an antioxidant that helps protect skin cells from free radical damage.
  • Vitamin C is a water soluble vitamin found in fruits and vegetables which also has antioxidant properties.  Vitamin C is also involved in collagen formation.
  • Garlic: Many studies have suggested that regular consumption of garlic can protect the skin from the detrimental effects of sunlight and free radicals.
  • Tea: Skin damage and aging is mainly the result of free radical damage to the cells membranes and structures. Pollutants, sun exposure and cigarette smoking all can contribute to the production of unwanted free radicals. Antioxidants are the molecules that scavenge free radicals before they wreak havoc on your cells. Antioxidants can be found in a variety of foods such as fruits and vegetables, but can also be found in tea. One study in particular found that those who drank black tea (particularly with lemon) had less instances of squamous cell skin cancer.
  • Water: 70% of our body consists of water, which is used for all functions of the body. Water helps to eliminate wastes from our body via sweat and urine. By supplying our bodies with ample fluids, our body can efficiently rid our bodies of unwanted toxins that can build up and cause damage to our cells. In addition, dehydration can make our skin look dry and flaky due to lack of moisture. Water really is the cheapest moisturizer!

Skin Problems and Possible Solutions:

·        Wrinkles:  These power foods may in help to prevent wrinkling. A study conducted at the Monash University in Australia that studied the diets of 453 people aged 70 and older, it was found that those who ate the most fruits and vegetables and fish had the least amount of wrinkles. Alternatively, those who ate foods high in saturated fats, including meat, butter and full fat dairy along with cakes, soft drinks, and pastries had higher instances of wrinkled skin.

·        Rough, Dry and Scaly:  Not enough vitamin C.  Eat more fruit and vegetables such as kiwi, strawberries, papaya, broccoli, peppers, tomatoes, oranges and grapefruit.

·        Adult Acne: A diet with too many sweets and fats and not enough fibre may be affecting your body’s natural cleansing and elimination mechanisms.  Stress and hormonal changes as well as skin care products may also be a potential cause of acne.  Try to drink more fluids, eat more fibre from whole grains and fruits and vegetables.  You can also eat more zinc which helps with wound healing and is found in foods such as pumpkin and sunflower seeds, the dark meat of chicken, soybeans and rolled oats.

·        Dark Circles Under the Eyes:  May be due to chronic allergy or iron deficiency.  For more iron eat meat, fish, poultry, legumes, nuts, seeds, eggs, dried fruit, whole grains, breakfast cereal and enriched grain products.

·        Peeling Flaking Lips:  Likely due to dehydration.  Drink more water.

·        Cold Sores: May stem from the herpes virus.  Bioflavonoids from red grapes, fruit, tea and red wine may help them heal faster.  Lysine may prevent new breakouts.  Lysine is found in vegetables, legumes, milk products, eggs or as a supplement.

The top 12 foods for topnotch skin

  1. Salmon
  2. Green Tea
  3. Olive oil and olives
  4. Sardines
  5. Brazil nuts
  6. Blueberries
  7. Flaxseeds
  8. Non-fat dairy products (fortified with Vitamin D)
  9. Citrus fruits
  10. Avocados
  11. Garlic
  12. Carrots

Health Conditions:

Hormones also play a big part in determining the ‘skin you’re in’.  Dermatologists commonly see skin lesions that actually are reflective of an underlying endocrine disorder. Skin diseases with underlying endocrine pathology include: thyrotoxicosis; hypothyroidism; Cushing syndrome; Addison disease; acromegaly; hyperandrogenism; hypopituitarism; primary hyperparathyroidism; hypoparathyroidism; pseudohypoparathyroidism and manifestations of diabetes mellitus. Depending on the disorder, skin can become coarser, change pigmentation, develop severe adult acne, produce fine wrinkling around the eyes and mouth (not a result of age) or become puffy, dry and scaly. It is important to consult a specialist if you are uncertain of the cause of your skin problems, which appear to not change despite your dietary changes.

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