We all want to maintain the supple, flawless skin of our youth. The secret is simple and you have an opportunity to discover it at least 3 times per day, every day of the year. A balanced diet focusing on whole foods is the secret to the radiant complexion you desire.

Your skin is made up of millions of tiny cells. The appearance of your skin is a reflection of the health of each of those cells and the health of each of those cells is determined largely by the quality of your diet. The most important nutrients for maintaining a clear, youthful and radiant complexion are vitamin E, vitamin A, vitamin C, carotenoids, bioflavonoids, dietary fiber and omega-3 fatty acids. With the exception of vitamin A, these nutrients are normally lacking in the processed food ridden Standard American Diet (SAD). By shifting your diet to a whole foods approach you will get plenty of these nutrients and notice substantial improvements in your skin.

Vitamin E

Vitamin E has sometimes been described as the “lightening rod” of the cell, allowing reactive molecules to strike the cell, like lightening, without causing damage. This antioxidant function of vitamin E is particularly apparent in the case of the skin, since vitamin E directly protects the skin from ultraviolet radiation (also called UV light). In numerous research studies, vitamin E applied topically to the skin has been shown to prevent UV damage. When the diet contains vitamin E-rich foods, vitamin E can travel to the skin cell membranes and exert this same protective effect.

Vitamin A

Vitamin A is needed to maintain the normal structure and function of epithelial tissues, which are found in the skin. These tissues, when healthy and intact, serve as the first line of defense for the immune system, providing a protective barrier that disease-causing microorganisms cannot penetrate. A telltale sign of vitamin A deficiency is hyperkeratosis, a goose bump-like appearance of the skin caused by excessive production of keratin (a protein found in skin) those blocks hair follicles. In initial stages, hyperkeratosis is found on the forearms and thighs, where the skin becomes dry, scaly, and rough. In advances stages, hyperkeratosis affects the whole body, causing hair loss.

Vitamin C

Vitamin C’s roles in skin health are numerous. Like vitamin E, vitamin C functions as a powerful antioxidant and prevents oxygen-based damage to our cells. Structures that contain fat (like your skin) are particularly dependent on vitamin C for protection. Vitamin C is involved in the regeneration of vitamin E, and these two vitamins appear to work together in their antioxidant effect. The production of skin-building collagen is dependent on vitamin C. Vitamin C also boosts immunity and enhances detoxification, thereby minimizing infection.

Carotenoids

Carotenoids are largely responsible for the red, yellow, and orange color of fruits and vegetables, and are also found in many dark green vegetables. The most abundant carotenoids in the North American diet are beta-carotene, alpha-carotene, gamma-carotene, lycopene, lutein, beta-crpytoxanthin, zeaxanthin, and astaxanthin. Approximately 50 carotenoids of the known 600, are called “provitamin A” compounds because the body can convert them into retinol, an active form of vitamin A. As a result, foods that contain carotenoids can help prevent HYPERLINK “http://www.whfoods.com/genpage.php?tname=nutrient&dbid=106″vitamin A deficiency. In recent years, carotenoids have received a tremendous amount of attention as potential anti-cancer and anti-aging compounds. Carotenoids are powerful antioxidants, protecting the cells of the body from damage caused by free radicals. Carotenoids are also believed to enhance the function of the immune system.

Bioflavonoids

Another group of plant pigments with remarkable protection against free-radical damage of the skin are the bioflavonoids. They also have anti-inflammatory, anticancer, and anti-allergic properties. For skin problems which evidence with reddening, bioflavonoids can be especially helpful. They reduce capillary fragility, increase vessel integrity and block the release of histamine. Dietary sources of bioflavonoids include dark colored berries, buckwheat, onions, and the pith of citrus fruits.

Dietary Fiber

Adequate dietary fiber is a key component for optimum skin health. Insoluble fibers such as wheat bran help to promote bowel regularity, thus preventing the reabsorption of skin aggravating toxins from the colon. Insoluble fibers in vegetables, fruits and oats help to balance blood sugar levels. Elevated blood sugar levels promote the aging process and acne. Sea vegetables have a mucilaginous fiber known as algin, which can help to clear the body of toxins and heavy metals. Hijiki, arame, wakame and other members of the kelp family are especially useful in supporting clear vibrant skin.

Omega-3 Fatty Acids

The importance of omega-3 fatty acids for skin health cannot be overstated. Because cell membranes are made up of fat, the integrity and fluidity of these membranes is determined in large part by the type of fat you eat. Saturated fats and hydrogenated fats are solid at room temperature, while omega-3 fats are liquid at room temperature. Researchers believe that diets containing large amounts of saturated or hydrogenated fats produce cell membranes that are hard and lack fluidity. On the other hand, diets rich in omega-3 fats produce cell membranes with a high degree of fluidity. Cells without a healthy membrane lose their ability to hold water and vital nutrients. They also lose their ability to communicate with other cells. Researchers believe that loss of cell-to-cell communication is one of the physiological events that leads to growth of cancerous tumors.

Recent statistics indicate that nearly 99% of people in the United States do not eat enough omega-3 fatty acids. The symptoms of omega 3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.

Dietary sources of omega 3 fatty acids include cold-water fish (salmon, cod, halibut, rainbow trout and mackerel), HYPERLINK “http://www.whfoods.com/genpage.php?tname=foodspice&dbid=81″flaxseeds, pumpkin seeds, walnuts, hemp seeds, soybeans and some dark green leafy vegetables.

It is important to remember that polyunsaturated oils, including the omega-3 fats, are extremely susceptible to damage from heat, light, and oxygen. When exposed to these elements for too long, the fatty acids in the oil become oxidized, a scientific term that simply means that the oil becomes rancid. Rancidity not only alters the flavor and smell of the oil, but it also diminishes the nutritional value. More importantly, the oxidation of fatty acids produces free radicals. Vitamin E, the primary fat-soluble antioxidant, protects omega-3 fats from oxidation.

What type of problem skin do you have?

Oily skin is a clear representation of dietary excess. The most common culprit is excess dietary fat (especially saturated and hydrogenated fat), but consuming too much sugar or white flour can also cause this problem.  By lowering your intake of foods high in fat, avoiding sugar, replacing processed foods with whole foods and making sure you do not overeat, you can achieve huge improvements in your skin.

In contrast to oily skin, dry skin can be a result of dietary excess or deficiency.  By far the most common reason for dry skin is an imbalance in dietary fats. What this usually means an inadequate intake of omega-3 fatty acids and an excess intake of saturated fats and hydrogenated fats. This imbalance is created by the Standard American Diet (SAD), and easily corrected by a whole foods diet. Omega 3 fats help to provide nourishing moisture to our skin and excess saturated fats block this absorption. Other dietary causes of dry skin are insufficient water intake, low-fat diets, blood deficiency/anemia, and the use of soaps that rob the skin of its natural oils.

Acne is more complex and often requires a multifaceted approach. Dietary causes include excess refined sugar, refined carbohydrates, saturated fats and trans fats. Spicy foods often worsen acne and should be avoided. In adults, acne is commonly caused by food allergy, with dairy and citrus being the most common offenders. Constipation is closely linked with acne. Studies show that when constipation occurs toxins are reabsorbed into the bloodstream and pollute the skin. To prevent constipation make sure you are getting plenty of dietary fiber. Some of the nutrients of particular importance in treating acne are zinc, chromium and vitamin B6. Zinc deficiency produces imbalances in testosterone metabolism, immune system activity and skin tissue repair. Adequate chromium helps to ensure blood sugar balance, a common problem in those with acne. Premenstrual acne flare-ups may be a sign of vitamin B6 deficiency.

Wrinkles are a clear sign of aging that can be minimized by avoiding sugar and consuming plenty of antioxidants. Excess dietary sugar produces wrinkles by stimulating the cross-linking of proteins. This chemical reaction is known as glycosylation and it is thought to damage the structural proteins of the skin. Antioxidants like vitamin E and vitamin C directly protect the skin from the damaging effects of ultraviolet radiation. Of course sunscreen should still be worn to minimize sun exposure. Another way to slow down the aging process is cutting back on unnecessary calories. The less resources that your body uses to digest and assimilate food, the more it has left over to rebuild and repair. Don’t confuse reducing calories with malnutrition, however. Lower your intake of foods containing excess fat and sugar, but continue to eat foods full of nutrients including fruits, vegetables, whole grains and legumes.