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 could be 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 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  protects the skin from ultraviolet radiation and can help prevent damage to the skin from the sun. Studies have shown that when vitamin E is applied topically it protects the skin from the suns harmful rays.  When the diet contains vitamin E-rich foods, vitamin E can travel to the skin cell membranes and exert this same protective effect.

Dietary sources of vitamin E include sunflower seeds, almonds, leafy greens (boiled swiss chard, collards, spinach and mustard greens), olives, papaya and blueberries.

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.

Dietary sources of Vitamin C include citrus fruits, bell peppers, broccoli, brussel sprouts, strawberries and kiwi.

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  and well known carotenoid in the North American diet is beta-carotene, (other forms include: 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 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.

Dietary sources of carotenoid beta-carotene include sweet potatoes, carrots, spinach, winter squash, cilantro and tyme.

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.

Dietary sources of fiber in addition to seaweed include leafy greens, broccoli, split peas, lentils and beans.

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), 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.

In addition to all of the nutrition recommendations we of also encourage the use of acupuncture for skin health.  Acupuncture is very helpful in regulating hormones and balancing the emotions, both of which have a very positive impact not only on the skin but on your overall health!