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The old adage, “you are what you
eat,” is getting a 21st century makeover.
Until recently, most dietary
advice has focused on weight management and disease prevention. That focus
is now expanding to specifically look at how what people eat can affect how
they look.
New research is examining the role of key nutrients in preserving a youthful
appearance. Vitamins A, C and E, for example, are essential to healthy
skin.
Vitamin A, also known as beta-carotene, helps block UV radiation. Carrots,
spinach, butternut squash and cantaloupe are all great sources of this
complexion-protecting nutrient.
Vitamins C and E are antioxidants that help encourage skin cell turnover and
collagen formation. Broccoli, citrus fruits, red peppers and strawberries
are all rich in vitamin C, while vitamin E is found in almonds, avocados and
dark, leafy vegetables.
It’s always best to choose food
sources of such nutrients over supplements, which may not deliver the same
benefits and can even increase disease risk, according to some studies.
Other alimentary advice to
consider for people who want to put their best face forward:
- Eat good fats like those found
in seafood and walnuts to reduce the inflammation that may lead to wrinkles.
- Avoid refined carbohydrates,
which can cause insulin spikes and breakouts.
- Drink plenty of water and keep
alcohol to a minimum to make sure skin stays hydrated.
- Strengthen nails by including
biotin-rich foods in your diet (such as cooked eggs, soybeans and rice
bran).
Looking great also means keeping body weight under control. Natural, whole
foods like fruits and vegetables provide the foundation of a well-balanced
diet. People will get more than just age-defying antioxidants. The high
fiber and water content of such bulky, low-cal fare will keep hunger at
bay.
Jennifer Grossman is director
of the Dole Nutrition Institute |
