The saying 'you are what you eat' is particularly true when it comes to your skin. It might surprise you to learn that what you eat is far more important to the way your skin looks than whatever you slap onto the surface.
Skin creams, serums, oils, lotions and potions are numerous these days, most of them promising far more than they can deliver. In fact, very little can fix damage already done and prevention is better than any hope of a cure.
Most of us, as we age, have wrinkles, lines, flaws and imperfections, most of them more noticeable to ourselves than others. It would be wrong to look at the flawless faces of the models in magazines and assume this is the ideal, as their imperfections have been airbrushed away before publication. Nobody has perfectly smooth skin and many of the models and movie stars we admire have both lines and spots under skillfully applied makeup. What we should aim for is good skin tone and elasticity which all add up to a healthy glow, no matter what age you are. How do we achieve this? By a healthy lifestyle but most importantly by eating the right foods.
Dermatologists often say that they can tell straight away who eats plenty of fruit and vegetables. Needless to say, someone who smokes is immediately identifiable by dull skin, premature aging and a yellowish skin tone.
What is it in fruit and vegetables that is so important to good skin? Answer: antioxidants.
Antioxidants are nutrients (vitamins and minerals) and enzymes (proteins inside your body) that can help to prevent and repair damage to your body's tissue. They slow down or even prevent the effect of free radicals, which start oxidation -- a process that causes damage from oxygen that can lead to cell dysfunction. If you've seen a peeled apple turn brown, you've seen oxidation in action. As antioxidants block the effects of free radicals, they end up being oxidized. This is why it's important to constantly replenish your supply of antioxidants.
When it comes to caring for your skin, antioxidants can help to protect your skin from the damaging effects of the sun. Unlike sunscreens and moisturizers, antioxidants can protect your skin from the inside out by guarding your cells from damage. Vitamins A, C and E and the mineral selenium are thought to be particularly helpful in skin care. In addition to helping fortify cells against free radicals, vitamins A and C also encourage cell and tissue growth, helping the body to repair itself. This is very helpful to the skin, which is constantly shedding and regrowing cells. For this reason, any antioxidants that protect cells and encourage cell growth could be helpful in an anti-aging regimen, as they may help fight fine lines and wrinkles.
It is important to remember to eat as much raw fruit and vegetables as possible, as they are made up of as much as 96% water and staying hydrated will result in youthful, elastic skin. The water in raw vegetables and fruit is released gradually, unlike the water you drink, which goes right through you.
What to eat to improve your skin.
1. Fill your plate with colour. The deeper the colour of fruit or veg; green, yellow, red, orange purple, the more antioxidants the foods contain. And, if possible, eat them raw.
2. Stay away from sugar. People often forget how bad sugar is, especially for the skin. It binds with collagen and elastin molecules and in this way makes skin lose elasticity (which can make you look older than you should for your age).
3. Eat plenty of oily fish, such as salmon, mackerel, sardines, anchovies and herring.
4. Stay away from white food, including white bread, biscuits, cookies, cakes, crackers, etc.
5. Cook with olive oil instead of corn and vegetable oil or butter.
6. Cut down on alcohol. An excessive amount can cause adult acne, eczema, and rosacea.
7. Eat more fiber-rich carbs like brown rice, wholegrain pasta and bread, sweet potatoes and lentils.
8. Avoid processed meats like ham, sausages and paté. They contain inflammatory omega 6 fats.
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A word about creams and other skin care products.
While these things can't fix the damage already done, some of them protect against further deterioration and can even help slow down the ageing process. The most important skin care product is sun block. In the summer months, wear no lower than factor 30 and try to stick with factor 50 most of the time. A good moisturizer with spf 15 or higher is often enough during winter months.
It has been proven that applying vitamin C to the skin can greatly improve appearance. Try a serum with a high vitamin C content and apply it before your usual moisturizer.
And, finally, exfoliate every second day to remove dull, dead skin and improve absorption of skin care products.
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