FOOD THAT KEEPS OUR SKIN HEALTHY

Everyone has a favorite face cream or treatment, but beautiful skin starts with nourishment from within. Older cells are constantly shed and replaced by younger ones and a steady supply of key nutrients is essential to support this rapid growth. Eat the correct balance of foods and you'll feed your skin the vital nutrients it needs to help it stay soft, supple and blemish-free. 

But as much as we may try to resist it, our skin does naturally age. Wrinkles and age spots are the inevitable result of time, but skin ageing may be sped up by overexposure to the sun and tanning beds, strong soaps, chemicals and poor nutrition. With this in mind, a holistic approach is best. Treat your skin kindly and optimise your nutrition by eating antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and a varied and balanced diet. This should give optimal levels of the nutrients that are crucial for radiant skin, including beta carotene, vitamins C and E, zinc and selenium.

There are many ways to protect our skin. We can use special lotions that enhance its natural defenses, but they don't last very long and require re-applying and they are expensive. You can wear protective clothes, but in the summer it gets hot and stuffy. You can stay home, but that takes all the fun out of the season. Vitamins, carotenoids, tocopherols, flavonoids and a variety of plant extracts have been reported to possess potent anti-oxidant properties and have been widely used in the skin care industry either as topically applied agents or oral supplements in an attempt to prolong youthful skin appearance. [Discovering the link between nutrition and skin aging Silke K. Schagen, Vasiliki A. Zampeli, Evgenia Makrantonaki, Christos C. Zouboulis Dermatoendocrinol. 2012 Jul 1; 4(3): 298–307]

Here's another idea - eat right. These foods contribute something to the fight between your skin and the harmful UV rays of the sun. Learn about all of them, and start protecting your skin against damage and the formation of cancer.

1. Citrus fruits and wrinkles

Citrus fruits have one of the largest concentrations of vitamin C and have the power to hold off wrinkles, as well as help prevent the loss of skin elasticity that comes with the years. These are the findings of several studies [Evaluation of Skin Anti-aging Potential of Citrus reticulata Blanco Peel Vinita D. Apraj, Nancy S. Pandita Pharmacognosy Res. 2016 Jul-Sep; 8(3): 160–168.]. The power of vitamin C to hold off wrinkles comes from its ability to get rid of those free radicals created by the sun's ultra violet rays as well as its role in manufacturing collagen, the material most responsible for the health and vitality of our skin. You can find lots of vitamin C in red peppers and broccoli as well.

 2. Coffee and Skin Cancer

A study published in the European Journal of Cancer discovered that a cup of coffee once a day can decrease the risk of skin cancer. The study checked 93 thousand women and discovered that a daily dose of coffee significantly reduced the risk of the disease. The caffeine, also existing to a lesser degree in tea, helps kill off pre-cancer cells and damaged skin cells by blocking the protein they need to make fast replications (which can lead to cancer). Many studies suggest a lower risk of non melanocytic skin cancers with coffee intake [Increased caffeine intake is associated with reduced risk of basal cell carcinoma of the skin. Song F, Qureshi AA, Han J.Cancer Res. 2012 Jul 1; 72(13):3282-9.]

3. Tomatoes and Sun damage

The red color of the tomato is its secret weapon for protection from the sun's harmful rays. It is a pigment, a carotenoid called lycophen, that filters the radiation of the sun and prevents the tomato from being damaged. This same effect works for the human body as well, as proven by a study that examined how an addition of tomato sauce to your daily diet affects the skin's resiliency. [Tomatoes protect against development of UV-induced keratinocyte carcinoma via metabolomic alterations Jessica L. Cooperstone, Kathleen L. Tober, Ken M. Riedl, Matthew D. Teegarden, Morgan J. Cichon, David M. Francis, Steven J. Schwartz, Tatiana M. Oberyszyn: Sci Rep. 2017; 7: 5106. Published online 2017 Jul 11. doi: 10.1038/s41598-017-05568-7]

 In fact 2.5 tablespoons of tomato sauce a day is enough to significantly decrease the damage our skin takes from the sun. This same effect can be achieved by drinking 1 and 2/3 of a glass of carrot juice every day, as carrots also contain carotenoid pigments. In fact, all red-orange foods will give this result, such as pumpkins, certain yams, etc.

4. Soy beans and Flabby skin

Soy is rich in a group of chemical compounds called isoflavones. A recent American study found that these compounds help prevent the wrinkles that occur as a result of ultra violet radiation. The isoflavones prevent the deconstruction of collagen, the material that keeps our skin tight and flexible. This compound exists in all soy products, such as soy milk, tofu etc.[ Dermatological and cosmeceutical benefits of Glycine max (soybean) and its active components: MK Waqas, N Akhtar, R Mustafa, M Jamshaid… - Acta Pol Pharm, 2015]

5. Corn and Sun Damage

Corn has a yellow pigment called Lutein which is quite similar to the pigment found in tomatoes. Like the tomatoes, this is a chemical mechanism humans can benefit from, and the pigment supplies the skin with the protection it needs against the sun's rays. Lutein can also be found in egg yolk and spinach, and not only does it help the skin, but also the eyes, keeping them safer from macular damage.[ https://www.stylecraze.com/articles/amazing-benefits-of-sweet-corn-for-skin-and-hair/#benefits-of-sweet-corn-for-skin]

6. Fish and Pre-Cancer skin conditions

The omega-3 fatty acid found in most fishes and has many health properties. One of the most important ones is protecting our cells from free radicals caused by UV light. Research published [Potential Benefits of Omega-3 Fatty Acids in Non-Melanoma Skin Cancer; Homer S. Black, Lesley E. Rhodes: J Clin Med. 2016 Feb; 5(2): 23. Published online 2016 Feb 4.] substantiate this and a particular study kept track of 1,100 Australians, who got a lot of sun exposure, for 5 years, checking their eating habits. Findings showed a whopping decrease of 30% in the formation of pre-cancer cells for those living on a diet rich in fish with high omega-3 levels, such as salmon, tuna and sardines. In addition, omega-3 helps the body keep its collagen levels

7. Vegetables and skin damage

Fruit and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. Selenium is a powerful antioxidant and is present in tomato, broccoli and wheatgram. It works alongside other antioxidants such as vitamins E and C and is essential to support the immune system. Monounsaturated and polyunsaturated fats – the types found in avocados, oily fish, nuts and seeds – provide essential fatty acids which act as a natural moisturiser for your skin, keeping it supple and improving elasticity.

8. Low GI carbs and calorie control

Low-Glycaemic Index carbs are slow-releasing carbohydrates, they are slowly broken down in the body into glucose. These release sugar into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied for longer and therefore less likely to snack. Sweet potato, corn, yam, beans, peas, legumes and lentils are the source of low GI carbs.

9. Zink and sebaceous glands

Zinc is involved in the normal functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds etc.