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Skin Health – The Facelift Diet

Posted on | October 16, 2009 | No Comments

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Here’s how to get smooth, firm glowing skin twice as fast.
1: Eat the right foods to firm your face from inside.
2: Follow up with the newest face – firming creams.
You know it makes sense!

You knew it all along – skincare products and make – up aren’t the only wrinkle – busters. It makes sense that if you eat healthily, your hair, figure and skin will all look better. But now science can analyse the nutrient content of food more effectively, plus how your body metabolises them. The result: We now know certain foods are especially beneficial when it comes to anti -ageing and preventing skin stress.

Not only are smart food choices essential for your overall well – being, certain nutrients can actually target and protect specific parts of your body, What Should I Eat?
Diet and skin health is now a crucial question. Nutritionists are studying how it affects skin’s structural elements, sebum production and hydration.
Some think signs of skin ageing are linked to ‘micro inflammation’; you can’t see this inflammation and skin is not red. But maybe micro inflammation, genes, nutrition and lifestyle factors all play a part in breaking down collagen. Certainly, it’s important to start looking after skin early.

So what do you need to eat? First of all, go for foods with ingredients your body can use to zap free radicals. Free radicals are elements that are “free” to move around the body, in the process “bumping” into the nuclei of other cells and destabilising them. This weakens cells’ structure, and speeds up signs of ageing – that’s why most anti – ageing skincare ranges include anti – free radical ingredients.
The other buzz word in anti – ageing skincare is “antioxidant”. While we need oxygen to breathe, it’s not so helpful in other parts of the body. In fact, oxidation causes cells to age faster. To see oxidation at work, cut a piece of fruit and watch the edges turn brown and wrinkle – that’s oxidation.
But let’s move from science to snacking: Because now we know how skin lives (and dies), we can come up with a list of foods packed with antioxidants and other face – friendly ingredients.
Check out what these age – defying foods can do:

> Almonds.
With vitamin E to neutralise free radicals and vitamin B2 to help prevent skin rashes, cracked lips, and cracks and lines at the corners of the mouth.
Best Eaten: As a simple snack or added to cereals and salads. Aim for a small handful every day.

> Apples.
Whether red or green, apples are rich in quercetin, an anti – inflammatory antioxidant that helps get rid of free radicals in our bodies. Apples also contain pectin, which helps lower bad cholesterol levels. They provide lots of fibre and vitamin C – another antioxidant. Studies even link regular apple eating with healthier lungs. Stronger lungs mean better oxygen intake, so your skin glows even more.
Best Eaten: Raw. Makes a great take – anywhere, 50 – calorie snack. Take one a day, to keep the skin doctor away.

> Avocadoes.
Rich in potassium, which regulates the body’s fluid balance, and the anti – ageing, anti – oxidant, vitamin E, essential for healing and prevention of skin scarring. This is especially helpful for Asians as our skin is high in collagen. While we wrinkle more slowly than Caucasians, we tend to develope raised or keloid scars. Preventing acne scars can also help prevent dark spot, according to studies from firms like Shiseido. They have found that skin inflammation contributes to formation of dark spots. )For more, see box, right).
Best Eaten: Sliced raw into salads, eaten as Indonesia – style dessert with low – fat coconut milk or blended into a smoothie. Aim to eat half a fruit per day.

> Berries.
Blackberries, blueberries, cranberries and raspberries have more antioxidant power than any other fruit. That’s because they contain flavonoids – plant chemicals which prevent oxidation and help us stay alert and coordinated.
Best Eaten: Added to muffins or yoghurt (which you’re taking for that calcium boost), as a topping in a fruit salad or waffles, or baked in cakes and pies. Aim to eat about 120 g per day.

> Carrots.
Carrots contain vitamin A which is vital for healthy eyes, hair and skin. They’re rich beta – carotene, a powerful anti – oxidant that boosts the immune system and lowers the risk of lung cancer.
Best Eaten: With a little fat (as in stir – fries) as vitamin A is a fat – soluble vitamin – it needs fat to be absorbed into the body. Raw baby carrots taste great with a dip. A glass of carrot and ginger juice gives a beta – carotene boost for those who have breakfast on the run. Aim to eat half a cup (raw or cooked) per day.

> Guavas.
If you don’t want dry skin, splitting hair and a wan, anaemic complexion, take guava daily. It has more vitamin C (240 mg per 100 g) than an orange (52 mg per 100 g) and it is seldom sour.
Best Eaten: As a crunchy snack, but hold the sugar – and salt – laden plum powder. Aim to eat one fruit per day.

> Kidney beans.
Ranked third in a study on 100 anti – oxidant – rich foods by the American Department Of Agriculture, Kidney beans could be your new age – defying friend. They are packed with body – repairing protein, cholesterol – lowering fibre and energy – giving iron, vital for healthy blood.
Best Eaten: Soaked then boiled for soups, salads and fillings. Canned beans are equally good but check labels for sodium (salt) levels. Aim to eat half a cup per day.

> Oranges.
They contain vitamin C, needed for building new collagen in your skin. Australian studies have shown that oranges have more than 170 different phytochemicals – plant hormones that fight cancer – and may be the newest fountain – of – youth foods. Orange peel is also rich in flavonoids, the same antioxidants found in berries.
Best Eaten: Peeled for a snack or chopped and added to salads. A glass of orange juice is better than a sugary cola but it doesn’t have as much fibre as fruit. An orange a day is excellent for your skin.

> Potatoes.
It’s orange – coloured sweet potatoes, not the normal potatoes, which are wrinkle busters. They contain beta – carotene which the body converts into vitamin A to help resist infections and give skin a glow. They are also an excellent source of collagen – boosting vitamin C.
Best Eaten: Boiled in cheng tng or as a dessert. Half a cup daily is adequate.

> Seed.
Sunflower, flax or sesame seeds are rich in essential fatty acids that smoothen dry, rough or flaky skin. Sunflower seeds also contain zinc (which helps maintain healthy skin), the powerful antioxidant vitamin E, and selenium which works with the vitamin to protect the body against free radicals.
Best Eaten: As a snack, tossed into a stir – fry at the last minute, as a topping for grilled fish, or sprinkled over a salad. Aim for a tablespoon a day.

> Salmon and other oily fish.
This oily fish is increasingly known as the wonder skin food – in fact, entire “feed your skin” fad diets have been designed around it in the West, with some dermatologists pushing salmon for breakfast, lunch and dinner. Others say you don’t have to go that far, but explain that salmon is full of omega – 3 fatty acids – your skin’s best friend because they reduce inflammation and promote the healing of scars. Fresh salmon also has vitamin B6, which, together with omega – 3 fatty acids, helps protect skin and the underlying tissues from sun damage. If you’re not a salmon fan, try other oily fish such as mackerel, tuna, sardines and anchovies.
Best Eaten: Raw as in sashimi, lightly grilled, or as a porridge topping. Canned salmon with its soft edible bones adds calcium to your diet. Eat five slices of raw salmon or 100 g of cooked fish daily.

> Spinach.
It’s one of the few veggies with impressive stores of iron, vitamins A, B2 and C, but its greatest contribution is the antioxidants lutein and zeaxanthin. They destroy free radicals in our bodies which scientists believe accelerate ageing. A quirk of nature is that your body finds it hard to absorb iron from vegetable sources. To help, take green leafy foods with vitamin C – rich foods such as a lemon or orange juice dressing.
Best Eaten: Stir – fried lightly or raw in salads. Take a handful (100 g) daily.

> Wholemeal bread.
Three slices of wholemeal or wholegrain bread eaten daily boosts your intake of vitamins B1 and E, magnesium and selenium, and lignan phytochemicals, powerful antioxidants that clear your body of skin – ageing free radicals. Recent Australian studies show that wholemeal grains can help some people lower their bad cholesterol levels as effectively as statin – lowering drugs, without the side effects.
Best Eaten: As a sandwich for breakfast, lunch or dinner. Three slices a day is excellent.

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Category: Healthy Food, Skin Health
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