Ten foods that protect skin from the damaging and aging effects of the sun.
As the saying goes, you are what you eat. Given that skin is the body’s largest—and most visible—organ, it makes sense to maintain skin at its absolute best. Here are some foods that do a superior job of protecting skin from the damaging and aging effects of the sun, while promoting a healthy glow.
Any list of super foods for superior skin should begin with green tea. Loaded with the unique polyphenol antioxidant "EGCG," green tea provides protection from the sun’s damaging ultraviolet rays. Whether you apply it directly to the skin, or enjoy it throughout the day as a calming, refreshing beverage, green tea’s antioxidants work to prevent DNA damage, while boosting repair of existing damage. Drinking tea also ensures adequate hydration, another key to youthful skin.
Low-fat dairy—especially low-fat yogurt—is arguably the second most important food for vibrant skin. Skin needs plenty of vitamin A to maintain optimal health. Yogurt is a rich source of this potent antioxidant, in an especially absorbable form. Vitamin A promotes the production—and prevents the degradation—of collagen, an important protein that provides structure to the skin. In tandem with the protein elastin, collagen is responsible for skin’s youthful elasticity.
Fish is an excellent source of lean protein, and cold water fish species like tuna, swordfish, or salmon are superb sources of natural omega-3 fatty acids. These essential nutrients work to quell inflammation and maintain a healthy immune system. New research shows omega-3 fatty acids in a diet can help fight the damaging effects of ultraviolet radiation on sun-exposed skin. As a bonus, wild salmon contains a potent antioxidant pigment called astaxanthin, which may fight wrinkles and sagging.
Nuts may be high in fats, but they’re the good fats: polyunsaturated and monounsaturated fat, which are good for your circulatory system. Almonds get most of the attention when it comes to functional foods, but for healthy skin, think Brazil nuts. Brazil nuts are a rich source of selenium, an essential mineral that’s crucial for proper immune system function. These rainforest nuts are also richin skin-friendly antioxidants like vitamin E, and have been shown to improve skin’s circulation, yielding a healthier glow.
Once upon a time people believed that chocolate caused adolescent acne. But high-quality dark chocolate, brimming with potent flavonoid antioxidants, is now hailed as a superfood superstar. And you can forget the acne connection: it doesn’t exist. Emerging research suggests that dark chocolate not only protects the heart and blood vessels, but also protects the skin from sun damage. And, when applied directly to the skin, natural cocoa butter is an excellent emollient that preserves skin’s elasticity and moisture.
When it comes to fruits and vegetables, color usually signals the presence of highly beneficial natural pigments with potent antioxidant properties. Berries are a prime example. Bursting with flavor and color, black raspberries, blueberries, strawberries, cranberries, and blackberries are all packed with cancer-fighting, disease-preventing antioxidants in high concentrations. These super foods help replenish the skin’s natural antioxidant defenses, while mopping up dangerous free radicals produced by ultraviolet radiation’s assault on skin.
Americans should increase their intake of whole grains for many reasons. Unlike refined flour, or polished white rice, whole grains offer far more than simple carbohydrates. The fiber in whole grains is great for the digestive tract, but whole grains are also an excellent source of skin-friendly B-vitamins like folate, niacin, and rutin, as well as micronutrients like zinc and magnesium. Zinc is especially important for the immunity of healthy skin.
Turmeric is a common spice that lends canary yellow color to commercially prepared mustards, and puts the earthy zing in curry dishes. Eaten with virtually every meal in India, turmeric is the source of some surprisingly potent chemicals collectively known as curcumin. Exciting ongoing research shows that curcumin might work to thwart the progression of an increasingly common skin cancer, squamous cell carcinoma. Curcumin also reduces inflammation and works as an antioxidant to reduce skin damage.
Most people associate vitamin C with citrus fruits like lemons and oranges. But ounce for ounce, kiwi is an even more potent source of this crucial nutrient/antioxidant. Vitamin C is essential for maintaining connective tissue; a lack of adequate vitamin C causes scurvy. Although no longer common, this dreaded disease was once the bane of sailors who suffered the disfiguring effects of vitamin C deprivation. Kiwi, papaya, and guava are all excellent sources of collagen-sparing vitamin C.
Extra virgin olive oil is a nutritional superstar. Praised for its heart-healthy mono- and polyunsaturated fats, it also contains unique antioxidant phytochemicals, or chemicals found naturally in plants that may improve your health. Scientists are still investigating the numerous benefits of olives and extra virgin olive oil, which helps contribute to its rising popularity around the world. Of course, residents of the Mediterranean region have been enjoying the benefits of this skin-friendly oil for centuries. Enjoy it in food or apply directly to the skin for the treatment of atopic dermatitis.
Super foods for improved skin can help prevent skin cancer, protect against sun damage, promote healing, and maintain healthy function and appearance. To maintain your skin’s youthful vigor and healthful glow, avoid refined carbohydrates, and eat a variety of fresh, whole foods. Also, make sure to drink plenty of water daily. Here are some more skin care resources:
