Beauty & Wellness Tips
Our skin is the only organ that can regenerate itself. Every second, deep at the bottom of the epidermis, new skin cells are forming. Once they’re ready, they move toward the top of the epidermis and take the place of the old cells that die and flake off.
The epidermis, the uppermost layer of the skin, as well as the dermis, the middle layer and the subcutaneous tissue, the innermost layer, make up the largest, most visible organ in our body. Yes, the skin is an organ! 
And while of course it’s important to keep our skin looking good, the most important role our skin plays has nothing to do with outer beauty. It keeps us healthy, covering and protecting everything within us. It defends us against the elements, blocks bacteria from getting into our bodies and keeps our internal temperature at a normal 98.6 degrees. But really, getting better skin is all about getting healthier skin. So how do you do that? Your food choices, your skin care and even the way you think about aging all matter.
So are you truly what you eat? When it comes to the health of your skin, you certainly are. Just as food affects your heart, your cholesterol level and your blood pressure, food affects the health of your skin as well. Eating right can truly nourish the skin from the inside out. For a head to toe beauty boost, be sure to eat a wide variety of foods from all the food groups. Some particularly super skin standout foods include:
Seafood
Omega-3 fatty acids are good not only for your heart but also for your skin. Omega-3s are actually a group of several nutrients, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic acid (ALA), none of which the body can produce on its own. They’re found mainly in coldwater fish (as well as walnuts, flaxseed and some green vegetables such as kale) and help keep the cell membrane strong (the skin is made up of cells, and the cell membrane is the outside layer of the cell), preventing harm from the outside from getting in. Omega-3s help the skin increase its ability to hold water, which leads to softer, wrinkle-free skin. Fish is also a great source of protein, an essential building block for healthy skin.
Fish high in omega-3s include salmon, mackerel, cod and tuna (particularly the albacore and bluefin varieties). If fish isn’t your thing, look for eggs high in omega-3s or go for flaxseed, almonds, walnuts and hazelnuts.
Taking omega 3 fatty acid supplements such as EPA, DHA or flaxseed oil is also an option.
Berries
Berries, especially blueberries and strawberries, are high in antioxidants, chemicals that protect the cells by combating the free radicals that damage skin at a cellular level. Antioxidants interrupt that damaging process.
Green tea
Green tea is chock full of phytochemicals, chemical compounds that occur naturally in plants. It’s particularly high in one called epigallocatechin gallate (EGCG), which a 2009 study on rats in Skin Pharmacology and Physiology found is protective against UV-induced skin damage.
Tip: Steep a tea bag in the water you use to make rice or hot cereal. Keep a pitcher iced in your fridge.
Kiwis
Higher in vitamin C than oranges, this tangy treat can help maintain the skin’s collagen. Collagen is the most plentiful protein in the skin, providing its scaffolding. Collagen is what gives the skin its strength, to help it repair damage and keep it strong and elastic. One study published in the American Journal of Clinical Nutrition found that women with higher C intake from foods had significantly fewer wrinkles.
Tip: Chop some into salads or salsas for a sweet, surprising taste. Also high in vitamin C: red peppers and mangoes.
Olive oil
While too much saturated fat in the diet can be unhealthy, cutting fat out altogether can leave you with dry, flaky skin that’s unable to lubricate itself properly. Olive oil, a good monounsaturated fat, contains linoleic acid, a compound that does not allow water to evaporate from the skin. The American Journal of Clinical Nutrition study found that women who got more linoleic acid in their diet had less age-related dryness and skin thinning.
Tip: Sprinkle your salad with olive oil and toss in some avocado and sunflower seeds for even more healthy, skin-lubricating fats.
To nourish your skin with a healthy meal – try this:
Combine as many good-for-your-skin foods as you can for tonight’s dinner. How about grilled salmon brushed with olive oil, with a side of couscous loaded with diced fruit and berries.
Posted on September 07, 2011 to Beauty & Wellness Tips