you are what you eat :: eating your way to healthy skin {simply a tip}

You Are What You Eat: Eating (and Drinking) Your Way to Healthy Skin

by Erin M.

“You are what you eat.” This old adage definitely rings true when it comes to healthy skin, hair and nails. Skin is the largest organ in the body, and along with your hair and nails, the health of your skin is a direct reflection of what you eat. The right diet will leave your skin smooth, soft, and glowing. Eat the wrong foods, however, and you’ll be left battling dry and flaky skin, pre-mature wrinkles, or an explosion of acne.

But with all the hype over dietary supplements and super-foods, it can be difficult to know exactly which foods are right for your skin. We’ve compiled a list of the top five foods to eat for healthy skin – and the top five to avoid.

Finally, don’t underestimate the power of hair skin and nails vitamins. A healthy diet can naturally help you have stronger nails, shinier hair and healthier skin. But if you truly want to glow, a hair skin and nails supplement packed with herbs, vitamins and minerals can provide that extra boost your body needs to shine on the outside.

Top 5 Skin Smarts:

#1: Hydrate with water and green tea.

All the lotion in the world cannot make up for a diet that lacks water. Hydrate naturally with eight, 8-ounce glasses of water and at least one cup of green tea daily. Green tea is packed with Polyphenols and Catechin, which fight inflammation. In this day and age it is not easy to get your hands on a certain food every day of your busy life, taking a green tea supplement daily might be a bit easier for your busy on-the-go lifestyle

#2: Load up on berries.

Berries are rich in antioxidants, which fight the free radicals that cause inflammation and cell damage, helping you look youthful and fresh. In a study published in the Journal of Agricultural and Food Chemistry, blackberries, blueberries, strawberries and plums were rated the four best fruits for antioxidants. Again, if you have that busy on-the-go lifestyle, taking an antioxidant supplement might be a better choice for you

#3: Moisturize from within with almonds.

Almonds are rich in Vitamin E, a key nutrient that helps moisturize your skin from the inside while protecting against premature aging due to sun exposure.

#4: Eat the rainbow.

Stop flaky, dry skin before it starts with a diet rich in Vitamin A and Vitamin C. Repair damaged skin by eating a rainbow: citrus fruits, mangos, papayas, leafy greens, and bell peppers.

#5: Get smart about fat.

Get a healthy glow with Omega-6 and Omega-3 fatty acids. Fish oils, walnuts, and canola oil keep the cell membrane strong, which helps your cells retain water for firm, fresh-looking skin. For the biggest payload, eat flax seed oil. According to the British Journal of Nutrition, flax seeds also fight wrinkles and erase fine lines.

Top 5 Skin Sins:

#1: Refined sugars.

According to the Journal of Cosmetic Dermatology, a steady diet of refined sugars causes the skin to age pre-maturely through a process known as glycation, resulting in dull, wrinkly, and spotted skin.

#2: Processed mystery meats.

Leave the bologna and other processed meats at the grocery store. These bad boys are packed with preservatives, sodium and unhealthy fats that dry out your skin and cause inflammation.

#3: Trans-fats and hydrogenated fats.

While the claim that greasy pizzas and French fries cause acne has been firmly debunked, trans-fats and hydrogenated fats are still bad for your skin because they cause cells to age faster. Plus, if you’re scarfing down French fries, you’re missing out the good fats that will make your skin glow.

#4: Soft drinks.

Even the calorie-free versions are packed with artificial sweeteners and caffeine, which leave your skin dehydrated. And if you’re sucking down sodas, you’re not drinking water.

#5: Too Much Caffeine.

Addicted to coffee? Better rethink that habit. The Journal of Cosmetic Dermatology warns that too much caffeine dehydrates the skin, and a regular caffeine habit (whether it’s coffee or a few sodas) increase wrinkles, flakiness and dry spots. Minimal amounts of caffeine are fine, just know your limits.

Sources:

J Cosmet Dermatol. 2011 Mar;10(1):1-2. doi: 10.1111/j.1473-2165.2011.00546.x. Eating for a lifetime of healthy skin; Skin Pharmacol Physiol. 2011;24(2):67-74. Epub 2010 Nov 18. Supplementation of flaxseed oil diminishes skin sensitivity and improves skin barrier function and condition.; Journal of Agricultural and Food Chemistry, June 9, 2004 American Chemical Society (http://www.acs.org)