Your skin says a lot about you. When you think about it, your skin is the only visible reflection of your overall health. It is the first thing people see when they look at you. Your skin gives away your secrets. If you are tired, dehydrated, or feeling ill- your skin shows it. If you have spent too much time in the sun, your skin tells on you. Alternately, if you have taken care of your health and are nourished inside and out, your skin will glowingly share your story.
Our skin is so important! Not only does it act as our first defense against germs and the environment, it also has the amazing ability to convert sunlight to vitamin D. Under the surface, our multiple layers of skin work to ensure that the important fluids inside our bodies stay inside our bodies. Your skin is a reflection of your underlying health, so good nutrition, sleep, reducing stress, staying hydrated and making healthy lifestyle choices all lead to beautiful skin.
You probably know that protection and nourishment at the surface are key elements to beautiful skin. But… Did you know that nutrition plays an important part in the health and appearance of our skin? Protein, Carbohydrates, Fats, Vitamins, Phytochemicals and Minerals are all important and minimal daily requirements have been established. Of major importance are vitamins A, C and E, and the ratio of omega-3 fatty acids to omega-6 fatty acids.
One of the best ways to slow the appearance of skin aging is to keep skin well-hydrated and eat skin healthy foods.
“Nutrition is important for maintaining normal and optimal skin functions and to prevent inflammation, photo-aging and other skin disorders. The effect of adequate amounts of nutrients in our diet for optimal skin health, appearance and function is widely accepted. You need excellent nutrition to have beautiful, healthy skin as you age. Most of know that we should eat a healthy diet, but we are unsure or even unaware of what is really healthy for us. Your skin requires daily levels of protein, carbohydrates, fats, vitamins, phytochemicals, and minerals.”- says Dr. Richard Asarch, M.D.
For lovely skin you need vitamins A, C and E, and the right ratio of omega-3 to omega-6 fatty acids. Healthy food keeps skin looking beautiful by preventing inflammation, wrinkles, and other skin conditions. Eat all of the following to have healthy skin.
- Protein-Proteins are made up of smaller amino acids. You can only get certain proteins through your diet, but your body can make others. You need protein for tissue growth and to replace and maintain cells. You also need proteins to make enzymes and antibodies. When you are starving, your body uses protein for energy.
- Carbohydrates-Carbohydrates give you most of your energy. They mainly come from plants. Simple carbohydrates digest quickly, turning into sugar that enters your blood and raises insulin. Complex carbohydrates, chains of simple sugars bound together, take longer to digest.
- Fats-Fats provide energy, act as building blocks for essential chemicals, and carry fat soluble vitamins. Most dietary fat is from a group of chemical compounds. It is important to remember to avoid fats that are solid at room temperature. Try to use only olive oil and canola oil in cooking. Be sure to cook oil at lower temperatures for longer, rather than at high temperatures to keep damaging chemicals from forming.
- Minerals-Minerals are inorganic elementary substances found in soil and water. The minerals your body needs the most are calcium, phosphorus magnesium, sodium, potassium, and chloride. The others are only needed in small amounts. You need minerals for almost all of your body processes.
- Vitamins-You need vitamins in small amounts to have a normal metabolism. Since your body can only make vitamins D, K and the B vitamin biotin, most vitamins have to come from your diet or from supplements. Vitamins are either fat-soluble or water soluble. Fat-soluble vitamins (A, D, and E) are stored in the body so taking too much of these can be toxic. Your body does not store water-soluble vitamins. You have to keep taking them to have them in your body.
- Phytochemicals-Phytochemicals are non-nutritive plant chemicals that contain protective, disease-preventing compounds. Polyphenols are powerful antioxidants. One type of polyphenol is a group called Flavanoids or bioflavanoids which are found in green tea, most fruits and vegetables, as well as nuts, seeds, grains, and soy products. They are also in coffee and red wine.
Fast Food Ages You Fast
Food is a habit. In our busy lives, we eat what’s convenient. This often means prepackaged meals, full of preservatives and toxic fats. Prepackaged foods, frozen meals, microwavable dishes and easy-mix formulas have much less nutrition than meals with fresh ingredients. Pre-made foods fill your stomach, but they leave your body starving for nutrition. Choosing different foods can feel overwhelming. However, with a few basic principles, you may be surprised at how easily you can eat simple, delicious food that gives you gorgeous skin. You have many reasons to look closer at what you put into your body.
Dr. Richard Asarch, along with Chef Neal Mendel, have written a book to help guide you to eating for beautiful skin. The Beautiful Skin Diet can be purchased at the Asarch Center DERMAspa or online at amazon.com. The Beautiful Skin Diet is available in paper copy or digital copy for your kindle!
With just a few simple steps, you can achieve a lifetime of beautiful skin. Eating skin healthy foods, being consistent in your skin care regimen and using quality products are all good steps toward great skin health.