by josie
Walnuts are high in omega-3 fatty acids and can help improve skin and hair health.
I inherited severe nearsightedness from my mother. (I’m talking about not being able to see the hand in front of my face without my glasses or contact lenses.) But my skin? I can thank my mother there! I routinely get mistaken for being years younger than I am. And at 39, getting carded when I order a glass of wine is a thrill, not a hassle!
However, genetics actually only account for about half of the skin equation — environment and lifestyle choices determine the rest. Dermatologists have been telling us for years that the best thing we can do to combat aging skin is to use sunscreen. Choosing foods with skin-boosting properties is another way to enhance our beauty bag o’ tricks. Check out these four foods to boost your skin’s glow factor.
Swiss chard. Problems with dry skin, dandruff or eczema? If lotions and potions aren’t doing the trick, try more biotin in your diet. While there is no recommended dietary allowance established for this particular B vitamin (also, confusingly, known as vitamin H), the adequate intakes for biotin are 30 micrograms for women over 18. Swiss chard is a good source of biotin and helps prevent dry skin conditions, as well as brittle hair and nails. “Swiss chard is also an excellent source of vitamin C, which research shows may help prevent wrinkles and other signs of aging,” says Melina Jampolis, M.D., co-author of The Calendar Diet: A Month by Month Guide to Losing Weight While Living Your Life (Wagging Tail Press, 2012).
Shellfish. Crustaceans such as shrimp, crab and lobster contain the potent antioxidant astaxanthin, a type of carotenoid that improves the elasticity of skin. A Japanese study also found that astaxanthin would significantly benefit skin exposed to the sun’s ultraviolet-A radiation, protecting skin from signs of aging, such as sagging and wrinkles. In fact, a British study found that carotenoids — also found in plums, cantaloupe, mangoes, apricots, carrots, sweet potatoes, winter squash, kale, spinach, collard greens, cilantro and turnip greens — also gives skin the appearance of a healthy glow that participants in the study found more attractive!
Walnuts. While oily fish provide a boost of omega-3 fatty acids, some nuts, such as walnuts, contain a significant amount of alpha-linolenic acid, a plant-based, vegetarian-friendly source of omega-3s that keeps skin moist. A daily quarter-cup serving of walnuts keeps skin smoother and younger-looking — and it adds shine to hair as well. Opt for the unsalted variety to keep sodium levels in check. (For a healthy snack, check out this recipe for toasted walnut hummus.)
Dark chocolate. Rich in polyphenols, dark chocolate has a second phytochemical benefit: flavonols, an antioxidant that improves skin’s texture and protects against sun damage. A study published in 2009 in the Journal of Cosmetic Dermatology found that subjects who consumed chocolate high in flavonols (a minimum of 3 percent) had stronger resistance to harmful UV rays than those who consumed chocolate low in flavonols. These findings also suggested a reduction in skin aging and even skin cancer, though further studies are needed to look into these long-term effects. However, Jampolis warns, “Processing can diminish flavonol content, and consuming high-sugar products can counteract the potential benefits.” To reap the health benefits of chocolate, choose a minimum of 70 percent cacao. Dagoba, for example, offers many organic chocolate bars that fill the bill, including an 87 percent cacao dark chocolate bar.
Photo credit: Graur Codrin at FreeDigitalPhotos.net
