8 Essential Foods for Beautiful Skin
With people all over the globe spending billions of dollars on skin-care
products every year, you'd think cosmetics companies had replicated the
fountain of youth in the laboratory. In fact, skin creams have gotten
more and more expensive and less and less based on real science.
According to most experts who aren't hawking half-ounce jars of $200
youth serum, the science behind skin care is simpler than most of us
think.
As with most health benefits, it comes down to lifestyle rather than how
much you can afford to spend on products. The things you can do to
beautify your skin are remarkably similar to what you can do to live
longer and better: Get regular exercise, sleep enough, avoid sun damage
and eat well. And, as it turns out, foods can work from the inside out
or the outside in to brighten your complexion. So what are we looking at
when it comes to beautiful skin from your own kitchen? In this article,
find out what you'll want to throw in your shopping cart to make your
skin gorgeous and why those foods work on traits like smoothness and
tone.
First up: a dessert ingredient for your epidermis.
Honey
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Foods for Beautiful Skin Image Gallery
Much of skin health comes down to lifestyle. See more pictures of personal hygiene.
With people all over the globe spending billions of dollars on skin-care
products every year, you'd think cosmetics companies had replicated the
fountain of youth in the laboratory. In fact, skin creams have gotten
more and more expensive and less and less based on real science.
According to most experts who aren't hawking half-ounce jars of $200
youth serum, the science behind skin care is simpler than most of us
think.
As with most health benefits, it comes down to lifestyle rather than how
much you can afford to spend on products. The things you can do to
beautify your skin are remarkably similar to what you can do to live
longer and better: Get regular exercise, sleep enough, avoid sun damage
and eat well. And, as it turns out, foods can work from the inside out
or the outside in to brighten your complexion. So what are we looking at
when it comes to beautiful skin from your own kitchen? In this article,
find out what you'll want to throw in your shopping cart to make your
skin gorgeous and why those foods work on traits like smoothness and
tone.
First up: a dessert ingredient for your epidermis.
Like Bacteria to Honey
A New Zealand honey called manuka honey has been shown to have the
greatest antibacterial benefits. This product of Leptospermum tree
nectar is strictly regulated by the government and approved for medical
uses.
We've all heard that a diet high in sugar is bad for the body, but it
turns out that slathering a substance that's 98 percent sugar on your
face is just fine.
Honey is a natural humectant, which means that it both attracts moisture
and helps lock it in. It's exactly what parched skin craves, so if
you're suffering from itchy, flaky skin, add some honey to your bath.
But honey's skin benefits aren't limited to its moisturizing properties. Honey is also a potent antibacterial agent.
Its high sugar content combined with its acidity makes it a poor
environment for bacteria to flourish [source: White and Doner]. Diluted
honey generates hydrogen peroxide, which no doubt a school nurse has
dabbed on one of your scrapes to disinfect it. Before World War II,
honey was often used in wound dressings to stave off infection. It's
growing in popularity again as studies have shown that it might be an
effective weapon against strains of bacteria that are resistant to
antibiotics, like MRSA. An added benefit is that it seems to make wounds
smell better, no small matter when it comes to festering ulcers
[source: Downey].
Because of its antibacterial qualities, many people think honey might
also be beneficial for acne. But know that not all honeys are created
equal -- where it comes from and how it's processed affect its
antibacterial properties [source: Molan].
Seafood
Most of us have heard that fish can be really good for your overall
health -- it's a primary component in what's known as the Mediterranean
diet. Many types of fish and shellfish can also work wonders for the
skin, especially oysters and fatty fish like salmon.
The primary nutrients that make fish so good for your complexion are
zinc and omega-3 fatty acids. Increasing omega-3 intake can reduce
dryness and inflammation. Inflammation can cause skin to age faster, and
research shows that getting too little omega-3 may contribute to
inflammatory disorders like eczema and psoriasis [source: University of
Maryland Medical Center]. Omega-3 fatty acids can also help keep the
heart's arteries clear and thus improve circulation. Good circulation is
crucial to skin health.
Zinc can help fight acne because it's involved in metabolizing
testosterone, which affects the production of an oily substance caused
sebum, a primary cause of acne. Zinc also assists in new-cell production
and the sloughing off of dead skin, which gives the skin a nice glow
[source: Self].
You'll also find these benefits in flaxseed oil and walnuts.
On the next page, an ingredient that you do want on your face, despite a popular idiom.
Eggs
When it comes to eggs, there's no need to separate the benefits -- both yolks and whites hold skin care gifts.
Egg yolks are an important source of vitamin A, which helps your skin
repair itself. If you're not getting enough of it from your diet, it
will show in your skin. But the vitamin also works from the outside.
Vitamin A derivatives like tretinoin (more commonly known by the brand
name Retin-A) have been shown to help erase acne as well as wrinkles
[source: Borel].
Egg yolks are also a source of biotin, a B-complex vitamin, which is
needed for healthy skin and nails. There isn't much evidence to support
popular claims that biotin supplements will improve your hair and nails,
but it's definitely something you want on your plate [source:
University of Maryland Medical Center]. (In an interesting twist, raw
egg whites can interfere with the body's absorption of biotin, anti-yolk
folks might want to reconsider their stance.) The yolk also contains
lecithin, which is an emollient that softens the skin. Try an egg yolk
beaten with some olive oil for an inexpensive hair mask.
The white of an egg, the albumen, is composed of 40 different proteins
and water. The egg white facial is known as an "instant facelift"
because of its temporary tightening effect. But it's those proteins in
the white that make it such a great conditioner; the ionic charge of its
amino acids helps it bind to hair. It's also possible that one of the
proteins can help skin that's irritated from the sun
Foods for Beautiful Skin Image Gallery
Much of skin health comes down to lifestyle. See more pictures of personal hygiene.
With people all over the globe spending billions of dollars on skin-care
products every year, you'd think cosmetics companies had replicated the
fountain of youth in the laboratory. In fact, skin creams have gotten
more and more expensive and less and less based on real science.
According to most experts who aren't hawking half-ounce jars of $200
youth serum, the science behind skin care is simpler than most of us
think.
As with most health benefits, it comes down to lifestyle rather than how
much you can afford to spend on products. The things you can do to
beautify your skin are remarkably similar to what you can do to live
longer and better: Get regular exercise, sleep enough, avoid sun damage
and eat well. And, as it turns out, foods can work from the inside out
or the outside in to brighten your complexion. So what are we looking at
when it comes to beautiful skin from your own kitchen? In this article,
find out what you'll want to throw in your shopping cart to make your
skin gorgeous and why those foods work on traits like smoothness and
tone.
First up: a dessert ingredient for your epidermis.
Like Bacteria to Honey
A New Zealand honey called manuka honey has been shown to have the
greatest antibacterial benefits. This product of Leptospermum tree
nectar is strictly regulated by the government and approved for medical
uses.
We've all heard that a diet high in sugar is bad for the body, but it
turns out that slathering a substance that's 98 percent sugar on your
face is just fine.
Honey is a natural humectant, which means that it both attracts moisture
and helps lock it in. It's exactly what parched skin craves, so if
you're suffering from itchy, flaky skin, add some honey to your bath.
But honey's skin benefits aren't limited to its moisturizing properties. Honey is also a potent antibacterial agent.
Its high sugar content combined with its acidity makes it a poor
environment for bacteria to flourish [source: White and Doner]. Diluted
honey generates hydrogen peroxide, which no doubt a school nurse has
dabbed on one of your scrapes to disinfect it. Before World War II,
honey was often used in wound dressings to stave off infection. It's
growing in popularity again as studies have shown that it might be an
effective weapon against strains of bacteria that are resistant to
antibiotics, like MRSA. An added benefit is that it seems to make wounds
smell better, no small matter when it comes to festering ulcers
[source: Downey].
Because of its antibacterial qualities, many people think honey might
also be beneficial for acne. But know that not all honeys are created
equal -- where it comes from and how it's processed affect its
antibacterial properties
Tuck into some oysters and emerge with a pearly complexion.
Most of us have heard that fish can be really good for your overall
health -- it's a primary component in what's known as the Mediterranean
diet. Many types of fish and shellfish can also work wonders for the
skin, especially oysters and fatty fish like salmon.
The primary nutrients that make fish so good for your complexion are
zinc and omega-3 fatty acids. Increasing omega-3 intake can reduce
dryness and inflammation. Inflammation can cause skin to age faster, and
research shows that getting too little omega-3 may contribute to
inflammatory disorders like eczema and psoriasis [source: University of
Maryland Medical Center]. Omega-3 fatty acids can also help keep the
heart's arteries clear and thus improve circulation. Good circulation is
crucial to skin health.
Zinc can help fight acne because it's involved in metabolizing
testosterone, which affects the production of an oily substance caused
sebum, a primary cause of acne. Zinc also assists in new-cell production
and the sloughing off of dead skin, which gives the skin a nice glow
[source: Self].
You'll also find these benefits in flaxseed oil and walnuts.
On the next page, an ingredient that you do want on your face, despite a popular idiom.
You Are What You Eat
Why are some egg yolks darker than others? The color of an egg yolk
depends on what the hen eats; the more corn, the darker the yolk
[source: USDA].
When it comes to eggs, there's no need to separate the benefits -- both yolks and whites hold skin care gifts.
Egg yolks are an important source of vitamin A, which helps your skin
repair itself. If you're not getting enough of it from your diet, it
will show in your skin. But the vitamin also works from the outside.
Vitamin A derivatives like tretinoin (more commonly known by the brand
name Retin-A) have been shown to help erase acne as well as wrinkles
[source: Borel].
Egg yolks are also a source of biotin, a B-complex vitamin, which is
needed for healthy skin and nails. There isn't much evidence to support
popular claims that biotin supplements will improve your hair and nails,
but it's definitely something you want on your plate [source:
University of Maryland Medical Center]. (In an interesting twist, raw
egg whites can interfere with the body's absorption of biotin, anti-yolk
folks might want to reconsider their stance.) The yolk also contains
lecithin, which is an emollient that softens the skin. Try an egg yolk
beaten with some olive oil for an inexpensive hair mask.
The white of an egg, the albumen, is composed of 40 different proteins
and water. The egg white facial is known as an "instant facelift"
because of its temporary tightening effect. But it's those proteins in
the white that make it such a great conditioner; the ionic charge of its
amino acids helps it bind to hair. It's also possible that one of the
proteins can help skin that's irritated from the sun [source: Phoenix
Chemical, Inc.].
Citrius Fruits
Even astronauts in space like to keep their skin taut with citrus fruits.
Image courtesy of NASA
Vitamin C is a prime skin-care ingredient in tons of beauty creams. This
vitamin aids in the body's production of collagen, a protein that forms
the basic structure of your skin. Collagen breakdown, which starts
speeding up significantly around the age of 35, can leave your skin
saggy [source: RealAge]. Consuming extra vitamin C in foods like
oranges, grapefruits, Acerola cherries (a single Acerola has 100 percent
of your vitamin C for the day) and tomatoes can help tighten the skin
and prevent wrinkles.
Vitamin C also may fight inflammation, and its antioxidant properties
can neutralize the free radicals (highly reactive oxygen molecules) that
damage cells and can prematurely age your face.
In case you get tired of eating all that fruit, hot peppers, bell peppers and sprouts also have good amounts of vitamin C.
Oatmeal
If you have eczema or have suffered through a nasty bout of poison ivy,
you know how soothing a bath with milk, uncooked oatmeal and a little
bit of honey can be.
Oatmeal is nature's balm for dry, itchy, irritated skin -- just ask the ancient Egyptians and Romans [source: Aveeno].
Colloidal oatmeal, which is made by pulverizing and boiling oats, is the
ingredient you'll most often see in skin care products. It fights itch,
helps keep moisture and contributes to the barrier your skin tries to
maintain to protect you from outside elements.
Oats happen to be full of all sorts of goodies [sources: Pascoe; Cheeke; RealAge; Kurtz and Wallo]:
Red and Green vegetables
Skin is the body's largest organ. It makes sense, then, that what's good
for your whole body is also good for your skin -- and as far as food
goes, it doesn't get much better than vegetables. You'll especially want
to look for red-orange and green vegetables like carrots, sweet
potatoes and spinach.
Orange-red vegetables are full of beta-carotene. Our bodies convert
beta-carotene into vitamin A, which acts as an antioxidant, preventing
cell damage and premature aging.
Spinach and other green, leafy foods provide tons of vitamin A, too,
which helps your skin produce more fresh new cells and get rid of the
old ones, reducing dryness and keeping your face looking bright and
young.
Mangoes are also a great source of vitamin A. It's best to get this
vitamin from food and not from supplements, though, since too much
vitamin A can cause health problems [source: iVillage LINK TO LMI].
Our next ingredient has Cleopatra's stamp of approval.
Shea Butter
Any woman looking to get rid of stretch marks has at some point been
recommended shea butter to lighten those tell-tale discolorations. While
there's no strong body of evidence to back up that particular claim,
shea butter is packed with skin care benefits.
This substance from sub-Saharan Africa has been used for generations to
treat ailments from arthritis to leprosy [source: Nahm LINK TO LMI].
It's even used on dogs to protect their skin and paws.
Shea butter is composed mainly of triglycerides, such as palmitic,
stearic, oleic and linoleic fatty acids. These make it a fantastic
emollient, and, combined with its thick texture and creaminess, a
moisturizer that really sticks.
But it's the other part of shea butter that researchers are more
interested in: the unsaponifiables. They're the parts of oils and fats
that don't form soaps. Shea butter is full to the brim with them, and
they have antioxidant, anti-inflammatory and antimicrobial properties.
And, to make it even better, cinnamic acids in the unsatisfiable absorb
UV radiation
Nuts
As with many of the skin-healthy foods on our list, the good stuff in
nuts -- especially almonds -- has to do with antioxidant activity.
Vitamin E combats skin-aging free radicals, especially protecting skin
from sun damage due to UV-sunlight-generated free radicals [source:
Self]. Vitamin E also tends to help skin hold in moisture, relieving
dryness and making skin look younger.
Pairing vitamin E with selenium can enhance its antioxidant abilities,
so go ahead and throw some almonds into your cottage cheese (great
source of selenium) for a skin-revitalizing snack [source: LifeScript].
Almonds, pistachios and walnuts also provide a nice supply of those omega-3 fatty acids that we mentioned earlier.
Goat Milk
Goat's milk cheese is delicious, but it turns out that goat milk is also
a treat for your skin. It contains lactic acid, a natural exfoliant, as
well as vitamins A and E. An abundance of triglycerides act to hydrate
the skin and keep moisture in.
But there's a secret ingredient to give an added boost to the moisturizing quotient: caprylic acid.
This fatty acid creates a lower pH in the skin's mantle, the barrier
that protects us from bacteria and infection. Balancing alkalinity in
this way makes it easier for the skin to absorb all the nutrients, so
they don't just end up sitting on top of the epidermis
Whole Grains
The "whole food" movement has whole-body advantages, not the least of which is great-looking skin.
Whole foods are basically unprocessed -- whole wheat bread instead of
white bread, for instance. Whole grain buckwheat is a good source for
the antioxidant rutin, which helps combat inflammation-related skin
damage. Wheat germ provides the B-vitamin biotin, which assists cells in
processing fats. If you don't have enough biotin in your body, your
skin can become dry and scaly.
In general, whole grains instead of processed carbohydrates can improve
your complexion. Processed (or refined) flours can cause an insulin
spike, which in turn can encourage acne. Replacing your refined-flour
pancakes with buckwheat pancakes is a good acne-reducing move.
Incidentally, this would also help reduce your risk of developing
diabetes
Not into buckwheat? Avocadoes and mushrooms can provide similar benefits.
But while oranges, buckwheat, oysters, spinach and almonds are great
foods for your skin, achieving great-looking skin through dietary
changes doesn't have to be so specific. A healthy body means healthy
skin. Just feed your body good, healthy foods, get some exercise and
keep your stress low, and your skin will reap the benefits.
