Friday, April 04, 2008
Diet & Nutrition
Eat Well to Keep Skin Healthy
By Lisa Ryckman, Rocky Mountain News
April 10, 2007
Question: Are there foods that can make your skin look better? And do some foods make you break out - like dairy and chocolate?
Answer: Foods don't make you break out, but the right food can help you maintain healthy skin. That's even more important for Coloradans, who are constantly exposed to sun, wind and very dry air, says Beth Jauquet, a dietitian with Cherry Creek Nutrition.
"Our skin is our body's largest organ," she says. "Skin cells are constantly being broken down and replaced. Unfortunately, this process of cellular repair begins to slow down in our mid-20s. Poor nutrition can actually speed this process, causing signs of aging to begin even earlier."
The best defense is a good offense: a balanced diet that is rich in antioxidants, healthy fats like omega-3 and pure water.
Antioxidants are molecules that prevent cellular damage from harmful particles called free radicals, Jauquet says.
"Over time, free radical damage may cause our skin cells to produce less of the protein responsible for smoothness, firmness and elasticity," she says. "The best way to ensure adequate intake of antioxidants is to eat a variety of fruits and vegetables each day, specifically produce that is bright green, orange, yellow or red."
Unsaturated fatty acids like omega-3 fats are anti-inflammatories essential for healthy skin and hair, Jauquet says. Inflammation is the body's natural response to injury or illness, but chronic inflammation can cause cellular breakdown leading to premature aging, she says.
Jauquet says dietary fat is also necessary to absorb certain vitamins, including the antioxidants A and E. Sources of omega-3 fats include fish like salmon, tuna, and halibut; enriched eggs; canola oil; flax seeds; pine nuts and walnuts.
"Last, but certainly not least, is water, the nutrient your body needs the most of," the dietitian says. "In addition to its many other jobs, water is responsible for transporting nutrients and oxygen to your skin cells."
Jauquet suggests drinking half your weight in ounces of water, which translates to 8-12 cups of water daily for most people.
"Including these nutrients in your diet will not only give you healthy skin," she says, "but also a healthy body."
Here's a snack rich in healthy unsaturated fats and omega-3s from Stop the Clock! Cooking by Cheryl Fosberg.
Edamame Guacamole
Yield: 2 cups (16 2-tablespoon servings)
1 cup shelled edamame (about 12 ounces with shells)
1/2 cup unflavored soy milk
2 tablespoons chopped fresh cilantro, without stems
2 cloves garlic, minced
1 teaspoon chopped chipotle chile (optional)
1 large ripe avocado
2 teaspoons fresh lime juice
Salt and pepper to taste
Cook edamame in salted boiling water for 5 minutes.
Drain and cool to room temperature.
Combine edamame, soy milk, cilantro, garlic and chile (if desired) in the bowl of a food processor.
Process mixture until very smooth, about 3 minutes. Set aside.
Peel and seed avocado and place in a medium mixing bowl. Add lime juice and mash with a fork, leaving small chunks.
Add edamame mixture and stir just to combine.
Season with salt and pepper and garnish with extra chopped cilantro.
Nutritional information per serving: 44 cal., 3 g fat (0 g sat.), 0 mg chol., 3 g carb., 3 mg sodium, 2 g fiber, 3 g protein.
**See our Healthy Skin Support section at HealthFitLabs.com**