As the much-missed warm air creeps back in to Boston, it's time to peel off your winter layers and start showing some skin! But before making its spring debut, your skin may need some TLC after another long New England winter. Often, this means heading to the drugstore for scrubs, lotions and any other product that promises vibrant and glowing skin.
But recent research is showing that what you put in your body may be just as important for healthy skin as what you put on it. Although most scientists would agree that eating an overall healthy diet is the best skin care prescription, there are two food ingredients that appear to be more skin-tastic than others.
Antioxidants are thought to help fight off the cell-damaging molecules, or free radicals, that cause our skin to show signs of aging. The ultraviolet (UV) rays from the beloved summertime sun are one of the major producers of these free radicals. Thus, the more time we spend in the sun without protecting our skin, the more free radicals our bodies will produce.
Recent research has shown that consumption of antioxidants such as beta-carotene and vitamins C and E may protect the whole body against skin-damaging UV rays. Good food sources of these antioxidants include fruits, vegetables and whole grains.
Healthy Fats, such as omega-3 and omega-6 fatty acids, are widely recognized for the benefits they provide to your heart. But, as in the case of antioxidants, research is showing that these healthy fats may also help to keep your skin looking young and healthy by protecting your cells from the damage of UV rays.
Omega-3s and omega-6s are an important part of the membrane that surrounds and protects cells. They are also essential fatty acids, which means that they are not produced by our bodies and must be consumed in the diet.
Omega-3 fatty acids can be found in tuna, mackerel and salmon, while omega-6 fatty acids can be found in soybean, corn and safflower oil.
Although the research on these two food ingredients is promising, you shouldn't replace your sunscreen or skin care regimen with antioxidant-rich foods and healthy fats. The research is still preliminary and the studies use doses of antioxidants and fatty acids much higher than people generally eat.
The bottom line? Prepare your skin for the summertime by eating a healthy and varied diet with plenty of fruits, vegetables, whole grains and healthy fat sources. And to protect your newfound beautiful skin, apply sunscreen on a daily basis.
But wait! What about water? Although we all need to make sure we are drinking the recommended 8-11 cups of water per day to keep our bodies hydrated, drinking excess water does not make our skin look more supple or moist. Other factors such as sun exposure, humidity and the types of soaps and detergents we use are more likely to effect the hydration of our skin.
Lesley Shiery is a registered dietitian and a graduate student in nutrition communication at the Friedman School of Nutrition Science and Policy. She has a BS in dietetics from Michigan State University.
