Nutrition- Your Skin’s Fountain of Youth

By: Morgan Davis, RD, LDN, CSSD

You apply broad-spectrum sun screen, exfoliate weekly and avoid paraben-containing skin care products, all in hopes that beautiful, smooth skin will last throughout your lifetime.  However, most dermatologists would warn that skin health comes from both inside and out- what you put into your body is just as important as what is applied to the surface.

During the natural aging process skin loses elasticity, fine wrinkles start to appear, and dark spots may show.  Although age and genetics play a role, the biggest offender to skin health is sun exposure.  So, as the weather continues to warm and sunscreen usage increases, seek out these 5 foods to boost your skin’s natural defenses and prevent the signs of aging.

Sweet Potatoes

These vibrantly colored vegetables provide a day’s worth of beta-carotene, a powerful antioxidant and form of vitamin A.  While Vitamin A is recognized for eye health, this nutrient is also known for its role in cell growth and differentiation as well as collagen synthesis, making it vital for skin health.  The anti-oxidant potential of beta-carotene provides substantial protection against the oxidative damage of sun exposure.  To maximize absorption of beta-carotene, cook your sweet potato with heart-healthy fat such as olive oil.

Wild-caught Alaskan Salmon

It seems we cannot talk about health without the mention of omega-3 fatty acids.  And salmon is one of the top dietary sources of these heart-loving fats.  The omega-3 fats in salmon, and other oily fish such as tuna and sardines, contribute anti-inflammatory properties that reduce the effect of acne, psoriasis, dermatitis, and skin cancer.  Since the omega-3 fats in wild-caught salmon help preserve collagen, consumption of a minimum of 8 ounces oily fish each week can contribute to smoother, firmer skin throughout the lifetime.

Brazil Nuts

Brazil nuts provide a hearty dose of selenium- a trace mineral known for its antioxidant properties.  The antioxidant activity of selenium protects against cellular damage from free radicals that cause inflammation, signs of aging and skin cancer.    Selenium has also been studied for its role in decreasing the severity of acne.  Include just two Brazil nuts daily to gain the maximum selenium benefits.

Bell Peppers

Surprisingly to many, bell peppers provide more vitamin C than orange juice!  One ½ cup serving of bell pepper contributes more than a day’s worth of vitamin C.  Including this antioxidant decreases free radical damage that occurs from sun exposure.  Vitamin C also plays a major role in collagen synthesis and tissue repair, allowing it to contribute to healing of skin and tissue injuries including sunburn.  Although red bell peppers provide the most vitamin C per bite, orange, yellow and green bell peppers also provide a substantial amount of this skin-loving nutrient.

Egg Yolks

Although controversial in the past, there are certainly reasons why there is room for the whole egg, and not just the egg whites, in your diet.  Egg yolks are a source of B vitamins, including choline and biotin.  These nutrients assist in fatty acid metabolism in the cell membrane, helping to protect against sun damage, retain moisture in skin cells and decrease inflammatory conditions such as dermatitis. Regardless of how you like your eggs, you will gain skin smoothing benefits.

So, along with adequate sun screen usage, a balanced diet is key to healthy, beautiful skin throughout the lifetime.  Include a variety of fruits and vegetables at each meal, choose fish at least twice per week, and eat sources of lean protein such as eggs and nuts, to create your very own fountain of youth.