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Best foods for your skin

By The Ghanaian Chronicle
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You already know that filling your diet with power foods—like dark leafy greens, dark chocolate, citrus—can help beat chronic conditions like heart disease and diabetes. But did you know that certain foods can also work wonders on your skin?

In fact, what you eat can be as important as the serums and creams you apply on your skin, says Dr. Wu. Here are foods that are good for you—and fantastic for your skin.

Olive oil
When researchers in a 2012 analyzed the diets of 1264 women, they found that a higher consumption of olive oil (more than 8.4 grams or 2 teaspoons a day) was associated with 31% fewer signs of aging compared to people who ate less than 3.8 grams (about 1 teaspoon).

Olive oil beat out the other oils tested, including sunflower and peanut. Why? About 75% of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost. The antioxidant polyphenols in olive oil could also quench damaging free radicals.

Tomatoes
People who ate 5 tablespoons of tomato paste daily, along with almost a tablespoon of olive oil for 12 weeks, had 33% more protection from sunburn compared to a control group that ate just olive oil, according to a 2008 UK study. The antioxidant lycopene (levels of which are higher in cooked, processed tomatoes) improves skin’s natural SPF.

Dark chocolate
The sweet treat is rich in cocoa flavanols, plant compounds with antioxidant properties, which help hydrate skin and improve circulation. Women who consumed a high flavanol cocoa powder drink daily for 12 weeks experienced less skin roughness and scaliness compared to a control group.

They consumed the equivalent of 3.5 ounces of dark chocolate, but that’s far too many calories for most women, says Lisa Drayer, MA, RD, author of The Beauty Diet. She suggests sticking to a 1-ounce portion, or 150 calories, to reap the good skin benefits without the weight gain.

Oatmeal
A whole grain oatmeal is a better pick for breakfast over a bagel and jelly. That’s because the latter offers a double whammy for skin: refined, sugary carbs that prompt your body to make insulin and increase the production of hormones known as androgens. “Elevated androgens cause sebaceous glands in the skin to secrete more oil that gets trapped inside pores, causing pimples,” says Drayer. Instead of brown sugar, add natural sweetness to your oatmeal with chopped fruit.

Sardines
One serving (3.5 ounces) of these little swimmers contains 1.5 grams of omega-3 fatty acids, making it one of the best sources of the fat. Fatty fish is particularly rich in the type of omega-3 called DHA, an anti-inflammatory. “Inflammation is now known as the root cause of acne,” says Dr. Wu. Packing your diet with these omega-3s (also found in salmon) can help keep your skin clear.

Green tea
In a study published in the Journal of Nutrition in 2011, people who drank a beverage containing green tea polyphenols daily for 12 weeks had skin that was more elastic and smooth, and had one-quarter less sun damage when exposed to UV light compared to a control group. The brew’s catechins like EGCG (antioxidants) boost blood flow and oxygen to the skin, which delivers key nutrients to keep your complexion healthy, say researchers.

Orange peel
Researchers from the University of Arizona looked at people who reported that they ate citrus fruits, juices, and peels weekly. People who ate peels (orange peel or lemon zest, for example) had a 33% decreased risk for squamous cell carcinoma. Juice and fruit didn’t have any effect. The researchers credit limonene, a compound found in the oil in the peels that offers the UV-protective benefits.

Almond milk
This makes the list because of what it’s not: dairy. “Research shows dairy is highly inflammatory, which means it will aggravate acne, wrinkles, and rashes,” says Dr. Wu. When you drink coffee or pour a bowl of whole grain cereal, she recommends using a non-dairy milk, like unsweetened almond milk.

Water
Yes, water keeps your skin hydrated—and staying hydrated makes it appear more plump and less wrinkled. But there’s another reason to fill up on water over other drinks: You’ll save on sugar. Sugars found in juices, sodas, and sports drinks cause your skin major woes, says Drayer. “When blood sugar levels are high, sugars can attach to proteins in collagen and produce compounds that cause skin to sag and wrinkle.”

Oysters
You’re looking at the best source of dietary zinc. Six of these bivalves provide over 500% of your daily need in a scant 57 calories. The mineral plays an important role in the growth and function of skin cells and, though more research is needed, some studies suggest that acne sufferers have lower than normal levels of zinc.

Coffee
Women who drank coffee every day had an 11% lower prevalence of non-melanoma skin cancer (the most common form of skin cancer) compared to people who don’t drink coffee, according to a study published in the European Journal of Cancer Prevention in 2007. Downing six cups a day of caffeinated coffee slashed the risk by 30%, however, experts say to keep your habit under 28 cups a week, as higher consumption may lead to other health concerns. As with anything, moderation is key.

Eggs
Eggs offer up a hefty dose of protein without tons of fat, and less fat is a good thing for your skin: Higher fat diets are associated with aging skin. According to a study in the American Journal of Clinical Nutrition, a 17-gram increase in fat intake increased your odds of developing wrinkles by 28%.

Pumpkin
Cooked pumpkin is one of the top sources of beta-carotene. The body converts beta-carotene into vitamin A (a half cup of cooked pumpkin packs nearly 400% of your daily value for A), which is essential for the growth of skin cells. This, in turn, “helps keep skin soft, smooth and wrinkle-free,” says Drayer.

Red wine
When Australian researchers analyzed the diets of more than 1,000 adults, they discovered that the rate of actinic keratoses (skin lesions caused by long-term sun damage) was reduced by 28% in those that sipped a half glass of red wine a day. Red wine is a top source of resveratrol, an antioxidant compound with anti-tumor properties.

Sunflower seeds
With 37% of your daily needs for vitamin E per ounce, these seeds can help keep your skin pimple-free. That’s according to a study published in Experimental Dermatology that looked at 100 patients recently diagnosed with acne. Researchers found that those suffering from severe acne had nearly 30% lower blood levels of vitamin E compared to a clear-skinned control group. Vitamin E is thought to enhance immune function, allowing the body to fight off the inflammation that leads to acne. (Already dealing with adult acne?

Carrots
Who needs blush? Filling up on carrots can give you a natural glow. A 2011 UK study found that people who eat a higher amount of carotenoid-containing fruits and vegetables, like carrots, have more yellow tones in their skin, giving them a complexion that others rated as looking healthier.

Mackerel
Mackerel is one of the best sources of vitamin B12, containing 16 mcg, or 270% of what your body needs in a day. That’s significant because many people miss out on B12 when they’re trying to eat less meat (or vegetarians who don’t eat any at all). One of the symptoms of B12 deficiency? Hyperpgimentation (dark spots) and vitiligo (white spots). Making sure you get enough of this vitamin every day (vegan sources include nutritional yeast) can help keep your skin even-toned.