Good Foods for your skin
Olive oil
When researchers in a 2012 study in PLOS ONE 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. (Though Dr.
Wu warns that it’s not a replacement for sunscreen! Here's how to find
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. Brew the perfect cup every time with
Kale
It’s one of the best sources of lutein and
zeaxanthin, nutrients that absorb and neutralize the free radicals created by
UV light—including the wavelengths that actually get through sunscreen and
reach your skin, according to research in Clinics in Dermatology. Plus, just one cup gives you 134% and 133% of your daily
value for skin-firming vitamin C and A, respectively.
Walnuts
It’s the only type of nut that contains a
significant amount of omega-3 fatty acids, which is especially important for
vegetarians who are skipping fish. Walnuts pack an omega-3 called
alpha-linolenic acid. “Deficiency in this fat can result in eczema, which is
associated with dry, scaly skin,” says Drayer.
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.
Grass-fed beef
Not only does
grass-fed beef contain a higher ratio of omega-3 to omega-6 fatty acids (to
reduce inflammation), but it also packs nearly 30 grams of protein per
3.5-ounce serving. “Protein is the building block of collagen and elastin
tissue, which keeps skin taut and less wrinkled,” says Dr. Wu. Choose lean cuts
like sirloin tip and flank steak.
Rosemary
Consuming four
or more herbs regularly—rosemary or thyme, for example—was associated with up
to a 60% reduced risk of melanoma, finds a study in the International Journal of
Epidemiology. Herbs pack a ton of antioxidants into a tiny
skin-protecting package, squelching free radicals from the sun before they can
damage skin.
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.
Soy
A small study of middle-aged Japanese women
found that those who daily consumed 40 mg of aglycone (an isoflavone found in
soy), had fewer fine lines and improved skin elasticity within 12 weeks
compared to a placebo. The isoflavone can help stop collagen from breaking
down, which is what leads to sagging and lines. You’ll find about 40 mg of
isoflavones in 3 ounces of tempeh, 1 ounce of dry roasted soybeans, or 6 ounces
of tofu.
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.
Yellow bell peppers
One study in the British Journal of Nutrition found that people who ate the most green and yellow
vegetables (up to 250 grams; one large pepper is about 190 grams) had fewer
wrinkles, especially in the crow’s feet area, compared to those who at the
least amount (69 grams a day). This may be because of antioxidants that fight
aging free radicals.
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 theEuropean
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.
Kiwi
This little fruit packs a wallop of vitamin
C—nearly 120% of your daily needs in one medium kiwi. “C stimulates collagen
synthesis, which keeps skin taught and smoothes fine lines,” says Drayer. She
sites a study in the American
Journal of Clinical Nutrition that found a diet high in vitamin C was
associated with less dryness and less noticeable wrinkles.
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
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 inExperimental
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.
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.
Chickpeas
Korean
researchers found that when adults followed a low–glycemic load diet for 10
weeks, they reduced both painful inflamed pimples and red spots. Why?
High-glycemic diets include foods that rapidly increase blood sugar, causing
high insulin levels that are thought to lead to hormonal changes that cause
acne. Beans, particularly chickpeas, are low on the glycemic index since
they’re rich in protein and fiber, two nutrients that slow down digestion and
lower the blood sugar response.
Tidak ada komentar:
Posting Komentar