It’s an old saying, but no less true: “let your food be your medicine.” When it comes to looks, a balanced and healthy diet can help you develop and keep healthy skin, hair and nails.
Not only that, but new research suggests that eating foods rich in protein, fruit and vegetables to support our largest organ, the skin, might provide valuable anti-aging effects.
This is the message from dermatologist Dr Susan C. Taylor, who addressed a recent meeting of the American Academy of Dermatology’s SKIN academy, in recognition of National Healthy Skin Month (November).
Dr Taylor, assistant clinical professor of dermatology at the College of Physicians and Surgeons at Columbia University, New York, and clinical assistant professor of dermatology and associate faculty of the School of Medicine at the University of Pennsylvania, discussed the importance of nutritious foods for optimal skin health.
She also warned about avoiding foods and beverages that can aggravate existing skin conditions in susceptible people.
Dr Jackson cited an international study that showed a positive correlation between between food and nutrient intake with reduced skin wrinkles after sun exposure.
Can Food Make a Difference?
The joint study, 'Skin Wrinkling: Can Food Make a Difference?', by the International Health and Development Unit, Faculty of Medicine Nursing and Health Sciences and Asia Pacific Health and Nutrition Centre, Monash University, Melbourne; SEAMEO-TROPMED Regional Center for Community Nutrition, University of Indonesia; and the Department of Geriatric Medicine, Vasa Hospital, Goteborg University, Sweden, was published in the February 2001 issue of the Journal of the American College of Nutrition.
The study looked at the diets of 453 elderly people - 177 Greek-born subjects living in Melbourne, 48 Anglo-Celtic Australian people living in Melbourne, 69 Greek subjects living in rural Greece, and 159 Swedish subjects living in Sweden. All were taking part in The International Union on Nutritional Sciences Food Habits in Later Life Study, and had their dietary intakes measured and their skin assessed.
The study found the Swedish elderly people had the least skin wrinkling after sun exposure, followed by the Greeks living in Melbourne. Australians of Anglo-Saxon background had the most wrinkling.
Vegetables, Olive Oil, Fish and Legumes
The researchers said analysis of the subjects’ diets suggested that there may be less actinic (sun exposure) skin damage with a higher intake of vegetables, olive oil, fish and legumes, and lower intakes of butter and margarine, milk products and sugar products.
“In particular, a high intake of vegetables, legumes and olive oil appeared to be protective against cutaneous actinic damage; a high intake of meat, dairy and butter appeared to be adverse,” the researchers concluded.
“Foods positively associated with cutaneous actinic skin damage [include] full-fat milk (as opposed to skim milk, cheese and yogurt), red meat (especially processed meat), potatoes, soft drinks/cordials, cakes/pastries.”
Eat From the Food Pyramid
However, Dr Taylor said that since this was the only study so far that shows such a positive link between diet and skin wrinkling, "the best advice to ensure the skin is getting optimal nutrition from the foods we eat is to follow the recommendations of the US Department of Agriculture’s Daily Food Guide, commonly referred to as the food pyramid”.
These include:
• at least three ounces of whole grain breads, cereals, rice, crackers or pasta.
• a wide variety of fruits and vegetables, including more dark green and orange vegetables.
• calcium-rich foods, such as fat-free or low-fat milk and other dairy products.
• a variety of low-fat or lean meats, poultry and fish.
For more on this topic see also Good Dietary Fat Creates Healthy Skin
See also: Choose a Heart healthy Lifestyle
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