During the winter months, one is more likely to bare less skin due to the weather. However, this does not mean to ignore taking care of oneself. There are ways to help fight dryness and UV damage in order to promote smooth skin and minimize wrinkles. Here are some foods that help with winter skin (they are even in season!):
Broccoli
As a child, one should have learned eating vegetables are good for the body and apparently the skin. By eating more vitamin C rich foods, this can help keep away wrinkles and dryness that is age related. The study came from a research done in 2007 by the American Journal of Clinical Nutrition. Vitamin C helps smooth the skin because of the ability to rid the body of free radicals that are produced from ultraviolet rays. It also plays a role in synthesizing collagen, which is a fibrous protein that firms the skin.
Carrots
In a previous post about antioxidants, we have mentioned how important carrots can be in one’s diet. Carrots can shield the skin again UV damage with its carotenoids beta-carotene and lycopene. In a study, volunteers who exposed themselves to UV lights had about 50 percent less skin reddening. This happened after they drank about 1 2/3 cup of carrot juice or ingested 2 ½ tablespoons daily of tomato paste. This was in addition to their regular diet for 10 to 12 weeks.
Cocoa
A type of flavonoid called epicatechin is found in cocoa (and tea and red wine). The Journal of Nutrition published an article about a study on 24 females. These women drank a epicatechin-rich cocoa beverage everyday for 12 weeks. It showed the improved skin texture. The explanation was epicatechin increases the blood flow to the skin. By doing so, this increases nutrients and oxygen supply. Both are essential factors to keeping healthy skin.
Coffee
A single cup of coffee daily can lower one’s risk of developing skin cancer. A study with published in the European Journal of Cancer Prevention used 93,000 females who were coffee drinkers. These women drank one cup of caffeinated coffee a day. They showed a decrease the risk of developing nonmelanoma skin cancer by 10 percent. The more coffee they drank (up to about six cups a day), lowered their risk. Decaf coffee did not show the same protection.
Edamame
Isoflavones is found in edamame. This acts like an antioxidant, which looks for and cleans up dangerous free radicals that come from sun exposure. Isoflavones also aids in preserving the skin (firming collagen), which decreases in our 20s.
Grapefruit
Pink grapefruit get its pink-red hue from lycopene. This carotenoid can help smooth the skin. In 2008, the European Journal of Pharmaceutics and Biopharmaceutics, found that 20 volunteers who had higher lycopene had smoother skin. Other places to get lycopene are from carrots, guava, red peppers, tomatoes, and watermelon.
Spinach
Popeye was onto something here. Spinach possesses lutein, which is a carotenoid that protects the skin from UV harm. According to the Journal of Agricultural and Food Chemistry, a study revealed spinach stored under light continuously for at least three days boasted higher levels of vitamin C. In addition, it preserved levels of carotenoids lutein, folate, E, K and zeaxanthin.
Tea
Studies suggest the caffeine in tea (and coffee) may protect the skin again cancer. The way it works is caffeine kills precancerous and ultraviolet-damaged skin. It does this by blocking a protein the cancerous cells need to divide. The research showed exposing the skin to harmful sunburns caused by ultraviolet B rays inhibited the development of skin tumors.
Tuna
As many know, tuna is rich in omega-3. Omega-3 helps the skin looking young and prevents the development of skin cancer. One of the omega-3 fats in fatty fish is called EPA (eicosapentaenoic acid). It has been known to preserve collagen, which is a fibrous protein that firms the skin. EPA, in combination with other omega-3 in fish and DHA (docosahexaenoic acid), has been known to prevent skin cancer. It does this by reducing the inflammatory compounds, which can promote tumor growth. It is suggested to aim for two servings of fatty fish a week. It helps with omega-3s, which is good for the skin and heart.
