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Great Skin – From the Inside Out!
Nourish Your Skin with the Right Foods
By Karen Ansel, M.S., R.D.
"Chronic exposure of ultraviolet light to skin induces oxidative stress, which is involved in the activation of certain enzymes that degrade collagen and elastin fibers of the skin," says Dr. Santosh Katiyar, of the University of Alabama at Birmingham's Center for Aging. "These components provide tensile strength to the skin. When they are weakened, skin becomes thin and loose, and ultimately, wrinkles are formed." It is the antioxidant and anti-inflammatory properties of green tea polyphenols, Dr. Katiyar says, that can protect the skin from these insults.
Sweet potatoes are an all-around nutritional powerhouse. Not only are they packed with vitamins C and E, they are one of nature's greatest sources of beta-carotene. According to a study published in the European Journal of Dermatology, beta-carotene's ability to absorb light may protect skin by minimizing sunburn. Once digested, beta-carotene does double duty by converting to vitamin A, a nutrient that plays a major role in promoting healthy skin. Vitamin A is critical to maintaining skin integrity in addition to warding off wrinkle-causing oxidative stress. Without it, skin becomes rough, dry and scaly.
Try our Sweet Potato Casserole!
Of 40 fruits and vegetables analyzed for their antioxidant activity by the USDA Human Nutrition Research Center on Aging at Tufts University, the blueberry received top honors. Blueberries are loaded with anthocyanins, naturally-occurring pigments credited with stomping out free radical activity. They are also great sources of the phytochemical ellagic acid, which inactivates cancer-cusing chemicals. What's more, blueberries are high in vitamin C, which is instrumental for the synthesis of collagen, one of skin's major structural proteins.
