01 Aug Nutrition Tips for Healthy Skin from a Virtual Nutritionist – Online Dietitian

Summer is coming to an end, and we’ve still got a little time to think about swimming, beach outings, and outdoor adventures. Soon, we’ll be in blustering cold days of winter, including snow, rain, and winds. For the more adventurous winter brings skiing, snowshoeing, and chafing cold outdoor activities. The first barrier to all these weather fronts is our skin. And it often pays a hefty price!

It’s often said that the condition of our skin, teeth, hair, and nails is a reliable indicator of our overall health. Indeed, healthy eating and exercise habits can have a positive impact on our physical appearance — our bodies are not a puzzle of interconnected parts, instead one, holistic organism. Taking care of our skin involves a dual approach- nourishing it from within and protecting it from external factors. And when it comes to defying the effects of aging, nothing beats a nutrient-rich diet.

If you’re looking to achieve healthy, radiant skin, consider these seven nutrition tips.

• Wearing sunscreen every single day (spring, summer, winter, and fall) is an essential skincare tip for everyone, regardless of race, age, or gender. Sun exposure is the primary cause of skin damage and aging, including wrinkles, age spots, and skin cancer. Even on cloudy days or during the winter, the sun’s harmful UV rays can penetrate the skin, causing damage.

• Consume vitamins C and E. While our bodies cannot produce vitamin C, it plays a critical role in collagen synthesis, brain function, and energy production, as well as being a potent antioxidant that neutralizes free radicals. Free radicals, caused by exposure to the sun, pollution, and smoking, can damage our skin, making it look older. Luckily, vitamin C is abundant in a variety of fruits and vegetables, such as guava, broccoli, papaya, and peppers. Vitamin E, found in vegetable oils, olives, seeds, nuts, and asparagus, also helps to protect the skin from damage. Incorporating at least five servings of fruits and vegetables into your daily diet can help nourish your skin from the inside out and give it a radiant glow.

• Go bold! The more colorful your plate, the more variety of fruits and vegetables, the healthier your skin. Carotenoids found in yellow, orange, and red produce (pumpkin, carrots, tomatoes, sweet potatoes) help to maintain skin integrity and protect eyesight, while leafy greens (kale, spinach, arugula, chard) are rich in skin-nourishing vitamin K and anti-inflammatory properties. Purple veggies and fruits (blueberries, raspberries, beets, red cabbage) are packed with anthocyanins. Anthocyanins have anti-oxidant, anti-inflammatory, and anti-cancer properties – ideal for skin and sun protection. Buying produce that is in-season is a great and cost-effective way to ensure that you receive essential nutrients.

• Get your essential fats. Omega-3 and Omega-6 fatty acids are essential for keeping skin moist and producing anti-inflammatory compounds that help treat acne and eczema. You can find these healthy fats in oily fish, walnuts, flaxseed and rapeseed oils, sunflower seeds, and nuts.

• Reduce your sugar intake. Sugar is the number one cause of chronic disease and cancer in America. When we consume too much sugar, insulin levels soar, which can damage collagen, cause the skin to sag, and exacerbate skin problems. Try to curb your sugar cravings with healthy substitutes and watch the difference it makes in your skin.

• Drink up and keep your skin looking its best! Ensuring that you are properly hydrated is crucial for maintaining healthy, elastic, and glowing skin. One telltale sign of dehydration is flaky, dry skin. To avoid this, it’s important to make drinking water a part of your daily health and nutrition routine. Setting clear water intake goals can help you stay on track. Avoid the temptation of sugar-laden juices, which can do more harm than good.

• It’s time to say goodbye to fad diets and weight cycling if you want to keep your skin looking youthful and healthy. Yo-yo dieting can cause stretch marks and wrinkles, which can prematurely age your skin. Additionally, crash dieting often involves depriving your body of essential nutrients that are crucial for maintaining healthy skin. So, instead of relying on fad diets, focus on making sustainable lifestyle changes that promote overall health and well-being, including the health of your skin.

The maxim, you are what you eat, is never more evident than in your skin. As somebody once said, “Skin is a beautiful thing. Wear it well.”