They say that inner beauty radiates to the surface. But without a warm complexion, smooth textured skin and fewer wrinkles, many of us find it difficult to feel our beauty glow. From ancient Egyptian times women have used cosmetics to beautify themselves and through the ages creams and lotions have been the key to youthful skin. But the problem is skin care treatments generally do not penetrate deep enough to continuously generate healthy skin. While healthy glowing skin may improve your physical attractiveness and help you feel good about yourself, skin plays a larger role than you may be aware of.

In fact, skin being the largest organ in the body, protects the underlying tissues within the body. If it was not for our skin we would not be able to interact with the outside world. Keeping us in “touch” with the world we live in means regulating temperature, creating physical sensations such as touch, providing an immunity barrier and eliminating toxins from the body.

Many external factors can cause damage to our skin. These include the sun’s ultra-violet rays, car emissions that create smog in our air and many other daily forces we come in contact with. When our skin is exposed to the sun’s rays, free-radicals are produced, causing damage to collagen, the network of fibres that keep the skin elastisised and wrinkle-free. At the time our skin may look healthy and alive because of the colour, but the damage produced is so deep that most creams and lotions will not be able to optimally repair the skin. Rejuvenation of the skin occurs approximately every 28 days. But if the deep layers are not of optimal health, when they surface the skin will not have a healthy “glow”.

Internal factors

Although external factors can damage our skin there are also internal influences that can have a negative impact too. As we age the thin top layer of our skin bruises more easily due to weakened capillaries. With a reduction in collagen fibres the skin loses its elasticity making it more prone to injury and giving it a wrinkled appearance.

Nutrition plays a key role in not only helping to protect the skin against damaging external factors, but also to enhance the functioning capabilities of the skin. We have known for some time that our skin is a reflection of our nutritional status.

As stated in an excellent review article in American Journal of Clinical Nutrition, May 2001, many signs and symptoms of nutritional deficiency are exacerbated by dry, flaky skin as well as skin lesions. There is both scientific and clinical evidence to suggest that supplementing the diet with the deficient vitamins, minerals or essential fatty acids improves skin conditions in these situations

What is very exciting is that we are beginning to understand much more about the best foods we need to consume to actually improve the health, functioning and beauty of our skin.

Here is my guide for a healthy and glowing skin.

10 beneficial foods for the skin

• Carrots (helps protect against skin cancer)
  Carrots are an excellent source of the anti-oxidant group called carotenoids.  The most common one being B-carotene.  During prolonged exposure to UV rays, the blood levels of B-carotene decrease to quite low levels which can increase the risk of skin cancer.  Studies have shown that by consuming 30mg B-carotene (about 4 carrots) per day for 2 weeks prior to a ‘holiday in the sun’ as well as during sun exposure, concentrations of B-carotene are increased, thus preventing the drop associated with increased cancer risk. This may also increase the reflective capacity of the skin.  The combination of more carotenoids in the diet, together with the application of sunscreen appears to enhance the protective effects.

• Fish (calms inflammation)
  Fish contains valuable dietary compounds for the skin. Fish is a rich source of omega-3 fatty acids that combat free radicals ensuring they do not damage collagen networks within the skin. Omega-3 has the ability to invade areas with infected pimples, helping to reduce inflammation.  Some studies have also confirmed benefits for reducing inflammatory skin conditions such as dermatitis and psoriasis.   Oily fish such as salmon, mackerel, sardines and tuna are excellent sources of omega 3s and need to be consumed around three times per week to ensure a good intake of omega 3s.  If you are allergic to fish or have a dislike for it see the table (below) for alternatives.

Omega counter
If you are not a fish eater, add one of the following for the omega 3 benefit

• 150g salmon fillet contains the same amount of omega 3 fats as:
• 2 tbsp (40g) walnut oil
• 2 tbsp (40g) wheat germ oil
• 2 tbsp (40g) soy bean oil
• 1.5 tbsp (30g) canola oil
• 3.5 tbsp (18g) linseeds
• 4 tbsp (60g) walnuts
• 1.5 cups (300g) soy beans, uncooked

• Citrus fruit (keeps skin elastic)
  These fruits contain two compounds beneficial for skin health - vitamin C and limonene. Vitamin C retains the skin elasticity by reconstructing the collagen network, ultimately helping to reduce loose skin. Preservation of the collagen networks also helps to ensure bruising is reduced. Short-term supplementation with high doses of vitamin C (3g) together with vitamin E (2g) has been shown to reduce the effects of acute sunburn.  Limonene, an antioxidant present in citrus fruits (oranges, lemons, limes, grapefruit, mandarins, tangelos), particularly the peel may help to reduce the risk of skin cancer.

• Soy (keeps skin youthful)
  Phytoestrogens in soy foods eg. soy drinks, tofu, soy and linseed bread have been found to act like the hormone oestrogen. They help to delay the onset of dry skin and wrinkling associated with the aging process. Another important component present in soy products is vitamin E which boosts new cell growth. Exact quantities of phytooestrogens that need to be consumed to reap the benefits are unknown.  However there are no negatives in including soy products in your diet several times a week.

• Wholegrain cereals (eliminates toxins)
  The skin is a reflection of internal health. Toxins within the body can potentially result in unhealthy skin. Fibre found in wholegrains acts like a purifying system, by filtering the wastes out of the body. This removal helps boost the skins potential to be healthy and clear. Calcium may also have a role in the removal of toxins.  So the combination of a wholegrain breakfast cereal and calcium rich milk or soy may offer additional benefits.  Isovitexin, an antioxidant found in wild rice has been touted as having anti-aging properties for the skin, and is also used by the cosmetic industry.

• Tomatoes (fights premature wrinkling)
  Tomatoes are the richest source of lycopene which has the potential to decrease collagen damage deep within the skin tissue, the area which can form wrinkles. Many skin creams and treatments now contain lycopene, but there appear to be enhanced benefits by actually eating lycopene containing foods such as tomatoes, watermelon, guava and pink grapefruit. The redder the tomato the higher the lycopene content and cooking actually increases the level.

• Dark green vegetables (rejuvenating skin)
  Nutrients in foods like these carry many skin rejuvenating properties. Green leafy vegetables like spinach, silverbeet, Asian greens and dark green salad mix contain the antioxidant, B-carotene (vitamin A precursor) which has the capability to destroy cell damaging free radicals. Iron present in these vegetables together with the vitamin C  ensures oxygen is transported to the skin cells. Iron deficiency can result in large dark circles (bags) forming under the eyes. Broccoli also contains the antioxidant vitamin C, which helps cross-link collagen fibres therefore preventing collagen destruction by free-radicals.  To enhance the absorption of B-carotene, drizzle a little oil over the vegetables.  And remember that overcooking will destroy the vitamin C.

• Berries (anti-aging)
  Antioxidants called anthocyanins have anti-aging abilities as they are believed to protect the body against chemical carcinogens and ultra-violet light. These are found in berries such as strawberries, blueberries, blackcurrants, raspberries and cranberries. These fruits also contain the anti-oxidant vitamin C, which has the ability to reconstruct damaged collagen.  Berries can be consumed all year around.  When fresh are not in season try frozen varieties and blackcurrant juice to boost your anthocyanin intake.

• Plant and seed oils (healthy glow and reduced dryness)
  Oils from olives, nuts and avocados provide the skin with a healthy glow. The essential fatty acids found in these foods reduce clogged pores by thinning out the oils secreted by the pores. Furthermore, it has been suggested that individuals affected with eczema have abnormal essential fatty acid metabolism and may benefit from an adjustment of the types and quantities of the fat in the diet.  However this sort of dietary manipulation is complex. The presence of vitamin E in these oils ensures the production of new cell growth, keeping the skin supple, smooth and moist.
  
  The combination of this antioxidant vitamin with others such as b-carotene is believed to protect against erythema (redness of the skin) and therefore may be useful for diminishing sensitivity to ultraviolet light and the effects of sun damage.  How much do we need? Including small amounts of these healthy oils in your diet every day would be advisable for healthy skin.

• Shellfish (clear skin)
  The acne terminator – zinc – found in oysters and other molluscs decreases acne flareups. It also plays a major role in helping breakdown damaged collagen, allowing new collagen to form which in turn rejuvenates the skin, making it look youthful.  One of the clinical signs of zinc deficiency is dry, flaky skin.  Most people need 12mg of zinc per day – try these foods: ½ dozen oysters (19mg zinc), 100g lean lamb (5mg), 1 bowl fortified breakfast cereal (2mg), 1 cup baked beans (1.5mg), 1 cup cooked spinach (1mg), 1 slice wholemeal bread (0.4mg).

Rejuvenators

• Water
  The body contains approximately 70% water, but in order for the skin to look moist and wrinkle-free it needs to be well hydrated. Drinking water plays an important role by flushing out any toxins in the body via perspiration; toxins that may have a negative impact on the skin. To achieve this you need to drink at least eight glasses of water per day (more if you work out).

• Green tea
  Another way increasing your fluid intake is to drink green tea.  Green tea with its high level of antioxidants called polyphenols has been shown to reduce skin damage caused by external environmental factors, and delay the aging of the skin.

• Physical activity
  Regular exercise is known to improve total body fitness and mood status. It can be seen to have the same impact on the skin. Exercise increases blood flow to the skin surface. This ultimately has two outcomes – elimination of toxins as well as transporting nutrients to skin cells. Both these processes create a healthy glow.

• Less stressful lifestyle
  Just as exercise improves the overall body’s health, stress is known to have the opposite effect. By better managing the stress in your life you will minimise stress related flareups of psoriasis and eczema skin conditions. Adequate sleep may also be important for healthy skin.  Take time out for massages, aromatherapy and any activity that relaxes you.

Deteriorators or skin enemies

• Alcohol
  Alcohol ingestion is known to result in two major effects on the body (dehydration and vasodilation). The dehydration effects on the skin are well documented in that the skin appears visibly dry and with more fine lines and wrinkles.   Alcohol also causes vasodilation where blood vessels become dilated. This results in increased redness of the skin and possibly even skin irritations.

• Caffeine
  Just one coffee you say. Even one strong cup can have a dramatic effect on your hydration status. Dehydration caused by caffeine consumption has such a large impact, particularly if that is the only form of fluid consumed throughout the day. Be careful with these new age energy drinks, many of which have 2-3 times as much caffeine as a cup of coffee.  Dehydration causes the skin to look dry, wrinkly and dull.  If you love your coffee, don’t forget to have a water chaser.

• Saturated fat and trans fatty acids
  Saturated fats which are high in foods such as fatty meats, full cream dairy products and coconut, and trans fatty acids predominantly in hydrogenated oils increase the production of free radicals. This process accelerates the aging process. These fats found in many high fat take-away foods may also play a role in initiating inflammation of the skin, thus tempting puffy pores and aggressive pimples.

• Cigarettes
  Nicotine present in cigarettes increases blood vessel constriction. This reduction in blood vessel diameter decreases the blood flow toward the skin surface. Without blood flow to the skins surface there is a reduction in oxygen and nutrient deposition to the skin cells, creating a dull and lifeless tone to the skin. It is also believed that cigarette smoking uses up the body’s supply of vitamin C, thus preventing collagen repair and construction.

Clear Skin Meal Plan

Walk
2 large glasses of water

Breakfast

1 whole fresh grapefruit (pink preferably)
1 cup of muesli (oats, bran, wheat germ, nuts, seeds, dried fruit)
with skim milk or low fat drinking yoghurt
Large glass of water

OR

2 slices of soy and linseed toast topped with slices of tomato and sardines
1 glass of freshly squeezed orange juice
Large glass of water

OR

11/2 cups of a wholegrain breakfast cereal
with low fat calcium fortified soy drink
topped with fresh strawberries
Large glass of water

Snack

Wholegrain muffin or fruitcake made with oats and dried fruit mix and fruit peel
250ml glass of freshly squeezed carrot and apple juice
Large glass of water

OR

1 slice of wholegrain bread spread with peanut butter or an almond spread
Large glass of water

OR

1 slice or fruit loaf (with fruit peel, sultanas and raisins)
1 cup of green tea
Large glass of water

Lunch

Wholegrain bread roll with avocado and canned tuna or sliced chicken fillet and mango, red Spanish onion and baby spinach leaves
200g of low fat fruit yoghurt
Large glass of water

OR

Entrée size (~2 cups) of pasta with a tomato-based napoli sauce with garlic
Tossed green salad with a drizzle of walnut oil and lemon juice
Large glass of water

OR

Bowl of tomato soup or Clear Skin Soup
Crusty wholegrain bread roll
1 nut/seed type bar
Large glass of water

Snack

Low fat berry fruits soy smoothie (made with low fat calcium-fortified soy drink, fresh strawberries, raspberries and blueberries)
Large glass of water

OR

400ml glass of freshly squeezed citrus fruit juice, tomato juice or guava and watermelon juice
30g mixed nuts and seeds
Large glass of water

OR

Fruit salad of fresh berries (raspberries & blueberries) and melons (cantaloupe) with reduced fat soy yoghurt
Large glass of water

Dinner

6 oysters natural with a squeeze of lime juice
Followed by an Asian stir fry – 200g tofu, Asian greens (spinach, bok choy & Chinese broccoli) stir fried in sesame seed oil, served on a bed of 11/2 cups of steamed Jasmine rice
Cup of green tea
Large glass of water

OR

120g grilled eye fillet steak
served on a bed of sweet potato mash
with steamed broccoli and squash
Large glass of water
1 cup of berry sorbet

OR

150g salmon fillet cooked on the BBQ
Baked jacket potato
Salad – baby spinach leaves, cherry tomatoes and Lebanese cucumber, drizzled with olive oil and Balsamic vinegar dressing
Large glass of water
200g low fat fruit yoghurt


This meal plan is suitable for an adult female, weighing approximately 65kg and of light to moderate activity level.

The meal plan provides:    Energy:    8800 kilojoules
(2100 calories)
Protein:    20% (115g)
Fat:        25% (50g, predominantly unsaturated)
Carbohydrate:    55% (300g)
And meets all vitamin and mineral requirements

Clear Skin Soup Tonic

Use the following ingredients to make a nutritious soup beneficial for healthy skin.  Rich in a variety of antioxidants such as carotenoids, cryptoxanthin, zeaxanthin and lutein, with some vitamin E.

• Vegetable stock
• Garlic
• Sweet potato
• Pumpkin
• Carrot
• Tomato
• Spinach
• Cabbage
• Corn
• Parsley

Serve with a dollop of yoghourt and a sprinkling of toasted seeds

Clear Skin Juice Tonic

Juice carrot, mango and oranges with a few sprigs of parsley and a sprinkle of wheat germ to make a healthy, skin friendly juice.

Rich in a variety of antioxidants such as carotenoids, cryptoxanthin, zeaxanthin and lutein, with some vitamin E.

Conclusion

The role of nutritional factors in protecting our skin and improving its function is beginning to be better understood.  While it is still too early to recommend exact quantities of specific nutrients to enhance the health and beauty of our skin, it’s never too early to encourage a healthier lifestyle including a diet bursting with high anti-oxidant containing foods.  

Antioxidants important for skin health

Antioxidant - Food source

B- Carotene: Carrot, sweet potato, squash, pumpkin, dark green leafy vegetables, cabbage, mango, papaya, canteloupe

Lycopene: Tomato and tomato products, watermelon, guava, pink grapefruit    

Lutein: Green leafy vegetables, parsley    

Zeaxanthin: Dark green leafy vegetables, corn    

Cryptoxanthin: Mango, papaya, persimmon, capsicum, pumpkin,
Sweet potato                     

Limonene: Citrus fruits, such as oranges, lemons, limes, grapefruit, mandarins and tangelos

Anthocyanins: Strawberries, cherries, cranberries, raspberries, blueberries, grapes, blackcurrants

Isovitexin: Wild rice

Polyphenols: Green tea, red wine, many fruits and vegetables

Rejuvenating Food Masks

These facial food masks were secret recipes given to me 20 years ago by my great aunt who was the chief dermatologist for Elizabeth Arden in New York.  At the time she probably had not heard of antioxidants such as lycopenes, anthocyanins, lutein and zeaxanthin.  But she knew that these foods had beneficial effects on the skin.

Strawberry Mask (for rejuvenation)

To be used twice a week.  This is enough to make 4 masks.
4 strawberries, ripe, mashed
A pinch of salt
1 egg yolk
½ tsp oil
½ tsp lemon juice
Method: remove sac from yolk, and place in cup.  Add oil and lemon juice and mix.  Add strawberries and salt and mix well.  Wash your face with very hot water, pat dry, put towel around shoulders and lie down.  Apply mask for 20 minutes.  Wash off with warm water.

Avocado Mask (for healthy glow)

Use 4 consecutive times.
Method: Mash ¼ of an avocado, and place on skin.  Wash off after 20 minutes.

Tomato Mask (anti-aging)

Method: Use thin skinned tomatoes.  Cut tomato into quarters.  Remove skin and discard.  Rub remaining tomato over skin, and leave for 20 minutes.  Rinse well.

Cucumber mask (for tightening)

Peel large cucumber. Slice thinly.  Put in handkerchief and squeeze tightly.  Put juice in open jar, add pinch of salt.  Pat onto face for tightening effect.  The remaining juice can be kept uncovered for 1 week only, then discard.

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