Eating right isn't just good for your health; it's good for your skin too, according to a study in The American Journal of Clinical Nutrition. The researchers focused on dietary intake of nutrients - rather than nutritional supplements - saying that multi-ingredient supplements can make it difficult to determine which nutrient is having an effect. Furthermore, they noted, supplement studies often concentrate on short-term courses of nutrients, and in high dosages. The team claimed that this study is the first skin-aging research to concentrate on daily nutrient intake, rather than supplements.

"Skin aging appearance" was defined as having a wrinkled appearance, senile dryness and skin atrophy. Dermatologists conducted clinical examinations of the skin to gauge women's skin aging appearance. Women who reported lower intakes of vitamin C in their diets were found to have the highest incidences of wrinkled appearance and senile dryness.

"Vitamin C is an antioxidant that has been shown to play a role in the synthesis of collagen, the protein that helps keep skin elastic," said lead researcher Maeve C. Cosgrove, PhD. "Our findings add evidence to a predominately supplement and topical application-based hypothesis that what we eat affects our skin-aging appearance."

Dietary intake of linoleic acid - an omega-6 fatty acid - also proved to be associated with more youthful skin. On the other hand, higher intakes of fat and carbohydrates had the opposite association: A 17-gram increase in fat and a 50-gram increase in carbohydrate intakes increased the likelihood of a wrinkled appearance and skin atrophy. The bottom line is good news if you're already watching what you eat - you may be keeping your skin younger-looking at the same time. As Cosgrove and colleagues put it, "Promoting healthy dietary behaviors may have additional benefit for skin appearance in addition to other health outcomes in the population."


"Healthy skin, like a healthy body, does not come from one or two nutrients,' says Lynn Goldstein, MS, RD, CDN, a dietitian at Weill Cornell Medical College.”Your skin is a sign of what is going on inside your body. You need to put good, healthy things inside to get the healthy look on the outside." Vitamin C is a powerful antioxidant that helps lower your cancer risk, boost your immune system, and protect your heart. In addition, vitamin C helps promote healthy skin. Some of the best sources of vitamin C are guava, amla, citrus fruits like lime and orange; strawberries, capsicum, cauliflower, tomatoes, papaya, and potatoes. According to Goldstein, "A diet complete with fruits, vegetables, whole grains, healthy fats, and lean proteins is needed to keep the skin and the rest of the body looking and feeling great."

Although the study also found that linoleic acid is good for the skin, Goldstein cautions that you shouldn't eat too much. "Linoleic acid is a polyunsaturated fatty acid - an essential fatty acid called omega-6 fatty acid. It is most commonly found in nuts whole grains, eggs and poultry; safflower oil, sunflower oil, corn oil, soy oil, evening primrose oil, wheat germ, and pumpkin seeds." However, Goldstein notes that this fat is common in the food supply and most people actually get too much because corn oil and corn products are used in a wide variety of foods. "I would not suggest increasing this fat unless your diet has been evaluated by a dietitian and found to be low."


As the researched indicated you also can eat your way to unhealthy skin. The biggest offenders are fats and carbohydrates. Foods highest in fat include fatty red meat, dark-meat poultry, full-fat dairy, butter, lard, and oils, says Goldstein. Watch out for foods that are cooked with a lot of fat, including fried foods, desserts, cream-based gravies and sauces, and fast foods. Remember that fat is necessary in the diet, but excessive fat or saturated or trans fats are not healthy. Instead, eat more healthy fat like mustard, peanut, olive oils and omega-3-rich fats found in fatty fish, walnuts, and flaxseeds.

Many foods contain carbohydrates, and they are not all bad for your skin. According to Goldstein, "It is not enough to say reduce carbohydrates for better skin' because we do not want to reduce fruits and vegetables; we want to increase these foods. Instead, people should reduce the amount of processed carbohydrates that they eat such as white breads and white rice." Goldstein notes that for healthier, younger-looking skin, you also should avoid sugar-filled foods like cookies, cakes, pastries, and candy; excessive alcohol intake which is dehydrating, and make sure to get plenty of water. Finally stop smoking tobacco limits blood supply to the skin get plenty of sleep for cell rejuvenator to take place and stay out of the sun to keep your skin at its youthful best.


* Stay hydrated. Experts recommend eight to 10 glasses of water a day to avoid dryness.

* Moisturize. Using a quality moisturizer daily can help keep your skin healthy, especially during the winter months.

* Wear sunscreen, even in the wintertime. The sun's damaging ultraviolet rays can hurt your skin any time of the year.

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