Following up on yesterdays article on foods that fight wrinkles, sun damage, and acne, I wanted to go further and provide with you a list of super foods that have been scientifically shown to impact skin health (plus your overall health as well).
It is interesting that many of these work to support skin in all kinds of circumstances. Where fruits are concerned you will need to look at those that have the least amount of sugar, although fruit sugars do not cause the same problems as concentrated refined cane sugar does.
I will be giving you these super foods for skin throughout the rest of the summer. Today I want to share some of my top choices, many of which I have included in my own garden this year. :-)
Cucumber, a fruit, is well known for what it can do for the outside of the skin, but when added to the diet its benefits are 10-fold. The peel of cucumber is full of silica, the building block of collagen.
It's collagen that keeps skin plump and wrinkle free. Try adding one per day and you will get the recommended amount by experts. Since I'm suggesting you eat the peel along with the fruit, please go organic on this one.
Citrus Fruit & Zest
Including citrus in your diet not only supports skin health, but also helps keep the body in balance. Citrus zest is the peel of fruits (lime, lemon, orange, and grapefruit) in grated form.
You make it by using a zesting tool which is a mini grater much like a cheese grater. Did you know that eating as little as 1 tablespoon of citrus zest each once a week has been shown to reduce the risk of skin cancer by nearly 30%!
These citrus gems contain high amounts of d-limonene, a potent antioxidant known to reduce skin cancer risk. You can simply add this to your favorite salad or even in a favorite fruit juice (no sugar added of course).
Red Fruits & Vegetables
When it comes to the super of the super foods for skin the red-orange foods like tomato, red peppers, and watermelon rule. These foods are rich in beta-carotene and lycopene, which naturally increase your protection against skin aging UVA and UVB rays from the inside out.
These vitamins accumulate in the skin's outermost layers, where they work diligently to repair cells damaged by sunlight. A recent study has shown that adding them to the diet improved markers of skin defense against UV rays by as much as 20 percent.
I just read a study from John Hopkins University where skin was treated with an extract of newly sprouted broccoli seeds and then exposed to UVA/B radiation. Those with the treated skin had 38 percent less redness and swelling than those in the study with untreated skin.
More importantly the skin remained protected for several days. This happens because broccoli contains sulforaphane, which boosts the activity of protective enzymes in our cells to full capacity.
This gives you a first line of defense and healing when too much sun is involved. I do not know anyone who has ever had a sunburn that wouldn't want the pain to stop sooner and be less intense. Adding broccoli to your diet several times a week can help you accomplish this plus other great benefits.
Fish Like Salmon, Tuna, and Rainbow Trout
I preach about the benefits of fish oil in the diet for skin health all the time. While lotion is a great remedy to fight dry, flaky skin, changing your diet can prevent parching in the first place.
The best way to keep your outer layer lubricated is to increase your intake of healthy fats. Recently in Women's Health Magazine Kristine Clark, Ph.D., R.D., director of sports nutrition at Pennsylvania State University was quoted as saying "Fat is a nutrient that protects all cells, including your skin cells."
If you are not eating enough of the healthy fats, your skin becomes dry and less pliable. That means more prone to problems like acne and psoriasis as well as lines and wrinkles.
Salmon and tuna are great tasting ways to get these essential fats in your diet. Rainbow trout has also been shown to have just as much eicosapentaenoic acid (EPA), which is the omega-3 fatty acid that stops the stress chemical cortisol from boiling over. EPA can help repair skin cells and keep weight gain at bay at the same time!
Roasted pumpkin seeds are a favorite of mine each fall. They are delicious and health wise contain so much more that's great for you.
A natural source of vitamin E, another powerful skin protector, "A lack of vitamin E can influence the quality and texture of your skin," again Kristine Clark says. Lack of vitamin E leaves your skin at greater risk of damage from free radicals.
"If there is plenty of vitamin E in the membranes of cells exposed to free radicals, vitamin E will take the brunt of the attack and protect the fatty acid that surrounds all the intricate workings inside each cell," she says. Try adding these and/or sunflower seeds to the diet to help build up the skin's protective needs naturally.
Pomegranate, Acai, and Acerola Juices
I am certainly not a fan of commercially produced juice. Most of the time its packed with extra sugar and carbohydrates you don't need.
Pomegranate, Acai, and Acerola juices can pack up to 3,000 times as much vitamin C as orange juice and usually can be found with no sugar added.
Studies have shown for some time now that men and women who get the daily recommended allowance of vitamin C have more vibrant skin and fewer wrinkles. This was reported by The American Journal of Clinical Nutrition.
Adding vitamin C to my acne clients daily diet has been a keystone of my skin clearing regimen. It is one nutrient your skin absolutely has to have in good supply to stay healthy, heal, and ward off infections and stop aging processes. I'm never without it on hand myself.
I hope these super foods for your skin make their way into your diet. They can really make you healthier and keep your skin looking fantastic!
The science is there already, now add them for the benefits that they provide as well as the great taste they will bring into your life.
I always like to give everyone more access to information that you can use today, so visit the next link below to get step-by-step information on how to keep your skin healthy, clear, and youthful looking.
Learn More About Ginale Skin Care Here
Wishing you a healthy and joyous day,
The Hardest Working Guy In Skin Care
"Inspiring Healthy Choices For Better Living."