Your Dietitian: Eating to keep skin healthy and younger looking

Did you know that what you eat and drink affects the health and appearance of your skin? In addition to applying sunscreen and avoiding smoking, the foods we eat have a big impact on the health of our skin and its appearance. Healthy, beautiful skin starts from the inside. Newer research has discovered that daily eating probiotic-containing foods improves the health of our skin and even improves skin conditions. Drinking plenty of fluids along with eating foods rich in beta carotene (vitamin A), vitamin C, omega-3 fats, vitamin E and zinc have also been found to be critical for maintaining and healing skin. Many of summer's colorful fruits and vegetables are rich in these nutrients which nourish our skin, help protect it from the sun—plus heal wounds and damaged skin. Water Getting adequate fluids keeps skin hydrated. Human skin is 64 percent water. Nothing is more important to healthy skin than water. Fluids carry nutrients essential for keeping skin healthy to the skin and transport toxins and wastes out of skin cells. Dehydrated skin causes skin to become less flexible, causing expression lines to settle in and turn into wrinkles. Staying hydrated is essential for maintaining skin's elasticity. Our skin is the first line of defense against bacteria entering the body and causing infections. Inadequate fluid intake reduces the skin's ability to act as a protective barrier. Not drinking enough liquids will increase the dryness and itchiness of skin. (Smoking and spending too much time in the sun also increases skin dryness/itchiness.) Many seniors develop dry itchy skin especially on their lower legs. Drinking more fluids can help to reduce skin dryness. Sense of thirst decreases with age However, as people get older, our sense of thirst decreases. By the time an older person feels thirsty, he/she is already dehydrated. During the heat of summer, it's especially easy to get dehydrated. So, even if you aren't feeling thirsty, it's a good idea to sip water all day. If you don't care for plain water, try adding cucumber, lemon or lime slices to a pitcher of ice-cold water kept in the refrigerator. Or, make a pitcher of freshly brewed iced tea. Many summer fruits and vegetables contain up to 90 percent water, including cucumbers, lettuces, celery, radishes, zucchini, tomatoes, watermelon, strawberries and cantaloupe. Eating plenty of these foods can help you stay hydrated. To determine if you are getting adequate amounts of fluid, check the color of your urine. If it's very pale yellow or almost clear, you're getting enough fluids. Probiotics Probiotics are living organisms, such as bacteria and yeast, that confer health benefits when consumed in adequate amounts. Foods such as yogurt, kefir, tempeh, miso and kimchi are probiotic foods. (Note: heat kills probiotics (bacteria). So, they must be eaten uncooked.) Daily consumption of probiotic-containing foods has been found to increase ceramide levels in the skin. Ceramides are essential fatty acids that make up 50 percent of the skin's natural barrier. They are like cement that holds skin cells together. This locks in moisture and enables skin to keep bacteria and other toxins out of our bodies. Eating probiotic foods also aids in recovering from too much sun or sunburn. The sun's ultraviolet rays produce free radicals that trigger inflammation and redness to the skin. Probiotics have been shown to reduce inflammation in the body, including the skin. Plus, they help to rebuild damaged skin by increasing the production of ceramides (a fat) in the skin, which locks in moisture and helps prevent peeling. Thus, enjoying some Greek yogurt or a cold glass of kefir each day is a smart choice for healthier skin. Beta carotene-rich foods Beta carotene, a nutrient our body converts into vitamin A, is essential for beautiful healthy skin. It promotes cell turnover, helping skin slough off old cells and replace them with healthy new ones. Getting plenty of the antioxidant beta carotene has been shown to help protect against the sun's damaging UV rays, which can cause premature aging, wrinkles, dry skin and melanoma (skin cancer). Besides keeping skin looking younger looking, beta carotene helps to repair sunburned skin. Aim to eat one food rich in beta carotene at least every other day. This nutrient is the red/orange pigment found in fruits and veggies. The richest sources of beta carotene include carrots, sweet potatoes, cooked spinach, kale, butternut squash, papaya, cantaloupe, tomatoes, tomato juice and red peppers. Cooking veggies such as carrots, tomatoes and leafy greens, increases the bioavailability of their carotenoids for absorption. Thus, cooked carrots deliver more beta carotene than raw ones. Since beta carotene is fat soluble, fat is needed to absorb it. An Ohio State University study found that when fat was added to a meal, four times as much beta carotene is absorbed. It is always better to get your nutrients from foods rather than supplements. High doses of vitamin A supplements are harmful (and even toxic). However, you cannot eat too many foods rich in beta carotene. The body stops converting beta carotene into vitamin A when an adequate blood level is reached. Vitamin C As an antioxidant, vitamin C helps protect skin from the damaging free radicals produced by the sun's UV rays, which age and wrinkle our skin. Vitamin C is also needed to build collagen, the main supportive protein of skin. Collagen keeps skin firm and elastic. Although oranges and orange juice are known for their vitamin C, many summer time foods are also high in vitamin C. Other foods rich in vitamin C include orange and red bell peppers, strawberries, kiwifruit (especially golden kiwifruit), papaya, broccoli and Brussels sprouts. Immediately after harvesting, produce begins to gradually lose its vitamin C — especially at room temperature. (It combines with the oxygen in the air.) Refrigeration slows the loss of vitamin C. Therefore, to obtain the most vitamin C, eat fresh strawberries and other produce within a few days after buying it. (Freezing locks in vitamin C.). Aim to eat at least one serving of vitamin C-rich food daily. A summer fruit salad or a spinach-strawberry salad are delicious ways to get more vitamin C. Vitamin E Vitamin E, another antioxidant, also works by reducing the sun's ultraviolet damage to our skin, according to Oregon State University research. Studies have shown that when vitamins E and C are combined, they provide more sun protection than singularly. This is called synergy. Wheat germ oil, almonds, almond butter, almond milk, sunflower seeds, peanut butter and avocados are the richest sources of vitamin E. Omega-3 fatty acids Omega-3 fatty acids are healthy fats that help maintain skin's cell membranes — keeping our skin healthier and stronger. This enables our skin to act as an effective barrier. Studies have found that people with higher intakes of omega-3 fatty acids have improved protection from sun damage and significantly reduced risk of squamous cell skin cancer. The best sources of omega-3 fatty acids are salmon (especially wild salmon), mackerel, herring, barramundi fish, sardines, anchovies, rainbow trout, Chilean sea bass, walnuts and ground flaxseed. Instead of grilling hot dogs and hamburgers this summer, try grilling salmon burgers or salmon fillets. Zinc and protein The mineral zinc is vital for healthy skin and wound healing. Skin is made up of three layers. The cells of the outermost layer (called the epidermis) are continuously dying and being shed. Zinc and protein are needed to build new skin cells. While oysters are by far the richest source of zinc, it also can be found in crab and lobster, beef, pork, garbanzo beans and cashews. Interestingly, these foods provide both the protein and zinc needed to grow new skin cells. An increased intake of both of these nutrients is needed for wound healing and for healing sunburned skin. So, this summer, get started on a beauty regimen that builds healthy skin from within and helps protect it from the sun's damaging rays. Summer's sweet juicy fruits and fresh leafy green salad fixings make eating for healthier skin easy — and tasty! Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Creamy strawberry frozen yogurt 1 full cup strawberries, washed, hulled and frozen (or use frozen berries)One small carton (4.4 to 5.3 ounces) very cold vanilla Greek yogurt,(preferably lower sugar brands such as Skyr or Chobani)½ teaspoon honey, optional Mix frozen strawberries, yogurt (and if using, honey) in a powerful blender or food processor until smooth. Serve immediately. Freeze any remaining in a pan or small plastic cups covered with plastic wrap. Use a fork to scoop out of a pan. If frozen in cups, unmold by briefly running or dipping in hot water. Place frozen yogurt into a food processor and process until smooth. Processing it twice results in an extra creamy texture!*Nutrition note: Chobani vanilla Greek yogurt contains about two teaspoons of added sugar per 5.3-ounce container. Thus, one serving of this contains only 1½ teaspoons of added sugar when using the honey. Makes: 2 servings SOURCE: Familyfun.go.co with modifications by Phyllis Molnar