Food for dry skin : 13 Best Foods for Healthy Skin, diet for dry skin- if you're looking for this article, so here is the best one.
Finding the perfect moisture level for skin to emit a radiant glow can be a challenge—which might explain why moisturizer sales have been growing at rates of up to 25 percent around the world—but it’s a challenge that can easily be overcome by paying attention to diet and the foods that pass through your lips.
How Our Skin Maintains Moisture|Foods good for dry skin
The skin contains many layers. The outermost layer of the epidermis, known as the stratum corneum, is responsible for regulating water loss and retention.
Many factors influence the level of hydration in the stratum corneum: fat (intracellular laminar lipids); the natural moisturizing factor, or NMF, which is comprised of the components that make sure the structure of the epidermis is intact; and the structure of the skin layer itself.
Additional components that help maintain proper moisture are hyaluronan, a compound involved in tissue repair and natural humectants, such as glycerol, that draw water from within the skin to the surface. Many cosmetic products contain glycerol because it helps skin appear well hydrated.
Conversely, the body’s ability to create NMF and intracellular laminar lipids depends on the moisture level in the stratum corneum. This means that if the skin is dehydrated, it is less able to produce the hydrating compounds that inhibit water loss from the skin. It becomes a vicious cycle.
Therefore, keeping the skin hydrated is of utmost importance. As the temperature rises in the summer, for example, be sure to drink more water and eat more fruits and vegetables to protect your skin from dehydration.
In the winter, eating foods with high water content and drinking lots of water is equally important, particularly if you live in regions of the world where most of your day is spent in furnace-heated buildings, which can be dehydrating to the skin.
Keeping your skin moisturized is important not only for having a desirable glow but also for proper wound healing, particularly with acute injuries.
The health and beauty of your skin requires that these injuries be repaired properly and quickly, and moisture is a must for that to happen. Without it, skin can become dry, crack, and break. Sunlight can further damage and burn skin cells.
There are multiple ways we can eat our way to moist, beautiful skin. Water is the most obvious way to hydrate the skin, but what else can help?
Luscious Lipids
Lipids are the oily components within the skin that provide a barrier to slow the loss of moisture; they are critical to healthy skin appearance. Many nutrients are lipids, including lutein, vitamin E, linolenic acid, and lecithin.
Lutein can improve the moisture content of the skin and is sometimes added to topical skin products to help moisturize. It can also help moisturize the skin from the inside out.
In a human clinical trial, daily consumption of 10 mg of lutein increased skin hydration. Plus, lutein has been found to improve the skin’s
elasticity and to help fight signs of aging.
Vitamin E is a very popular antioxidant in topical skin products. This fat-soluble vitamin can improve skin moisture, increase smoothness, and provide mild protection from ultraviolet sun damage.
There is no need to slather on this antioxidant, however; instead, you can moisturize your skin by eating foods that are high in vitamin E, such as nuts, seeds, and green leafy vegetables.
Linolenic acid, an omega-6 fatty acid, is a well known moisturizer of the skin. Borage oil and evening primrose oil are the richest sources of linolenic acid and are very effective moisturizing oils.
They can be added to food or used topically to improve the moisture of the skin by improving its lipid content.
Lecithin, a type of fat, is found in soybeans and eggs. Lecithin contains fatty acids, primarily omega-6 fatty acids and a small amount of omega-3 fatty acids.
Because these fats are liquid at room temperature, we call them oils. Lecithin is
commonly found in topical hydrating products. It acts as a humectant that draws water from within the skin to the surface layer.
Don’t Wither Away
Is it true that dry skin causes wrinkles? No, but dry skin can make wrinkles more pronounced. Drinking sufficient water and eating foods that contain moisturizing fats and a high water content can keep your skin properly hydrated and prevent wrinkles from becoming more visible.
Cosmetic products containing moisturizers can temporarily puff up the skin with water and reduce wrinkles; however, this effect is only temporary, so it makes little sense to waste hundreds of dollars on these products— especially when diet can do a great deal to
improve moisture content and the aging appearance of skin.
With age comes a natural drying of the skin. In women, this is partly due to the natural drop in estrogen levels after menopause. Estrogen prevents skin from aging, increases the skin’s thickness, and improves skin’s moisture content.
Following menopause, when women no longer produce estrogen, the results in the skin become obvious and include a decrease in skin moisture content. Some nutrients in foods, however, can mimic the effects of estrogen in the body and may help reduce the dryness associated with age-related drops in estrogen levels.
By reducing the dryness of the skin, the appearance of wrinkles decreases, giving the appearance of youthful, radiant skin.In a study published in the October 2007 issue of the American Journal of Clinical Nutrition, researchers used data from the National Health and Nutrition Examination Survey to examine the relationship between the appearance of
skin in older age and the consumption of nutrients. They found that people who eat more foods containing vitamin C and alpha linoleic acid (an omega-3 fatty acid) were less likely to suffer from dry skin in their later years. Those who consumed higher amounts of fatty foods and processed carbohydrates had less beautiful skin.
Thirteen Foods That Moisturize|Foods to cure dry skin|Foods to eat for dry skin|Foods that help dry skin
To improve the texture of your skin and reduce fine lines, increase your intake of nutrients like the ones mentioned above and make sure your system is properly hydrated. Try to avoid drinking dehydrators such as alcohol and coffee. Instead, aim for 6 to 8 glasses of distilled water or herbal tea daily.
Following is a list of thirteen nutritious foods that will help moisturize your skin from the inside out:
Luscious Lipids
• Avocado
• Borage Oil
• Coconut Oil
• Grape Seed Oil
• Olive Oil Dryness
Disrupters
• Kelp
• Lentils
• Pumpkin
• Zucchini
Hydrating Heros
• Tea
• Stevia
• Water
• Watermelon
LUSCIOUS LIPIDS
Eating fat is good for you! But it’s important to remember that not all fats are created equal. Good fats, such as those found in the following foods, are beneficial to your overall health and your skin’s appearance.
The recommended daily allowance of fat is 65 g per day. Of that, only 20 g should be saturated fat, a so-called bad fat, which means that most of your daily intake of fat should come from polyunsaturated and monounsaturated fats, two types of unsaturated fat. These healthy fats are found in fish, nuts, seeds, and oils from plants. So ditch your fat phobia and remember these words—healthy skin needs healthy fats.
1. Avocado
Whoa, hold your horses. Have you been avoiding avocados because they contain
15 percent of your recommended daily amount of fat? Time to stop. Fats are among the most important skin-moisturizing nutrients you can have in your arsenal. If you want radiant, smooth, glowing skin, all you have to do is start
peeling.
Mean Green Moisturizing Machine
Keeping skin moisturized helps ensure that you have a smooth, consistent complexion. A loss of moisture in the skin can lead to a reduction in healing, which can promote signs of wrinkles, as well as inflammation, redness, and puffiness.
Luckily, avocados contain more of the carotenoid lutein, a fat that helps moisturize the skin, than any other fruit. Avocados are also rich in B vitamins, which help with metabolism and energy. These vitamins need to be
metabolized constantly to ensure that the skin’s moisture stays balanced.There are many other nutrients in avocados that promote beautiful, moist skin.
Avocados have 60 percent more potassium than bananas; one cup (150 g) of avocado slices provides you with roughly 25 percent of the recommended intake. Potassium plays an important role in fluid balance in the body, including the moisture content in the skin.
Finally, avocados contain the skin healthy nutrients vitamins E and K. Vitamin E is the most important fat-soluble antioxidant in the skin; as fats are a major component of the skin’s moisture, it’s essential to have sufficient vitamin E to prevent cell damage from free radicals.
Vitamin K is another fat-soluble vitamin, which plays a role in both blood clotting and bone health. Absorb More Nutrients with a Slice of Avocado Enjoying a little bit of avocado along with carotenoid-rich vegetables and fruits is an excellent way to improve your body’s ability to absorb skin-healthy nutrients.
In a study published in the March 2005 issue of the Journal of Nutrition, researchers tested the theory that since carotenoids are lipophilic
consuming monounsaturated rich avocado
along with carotenoid-rich foods like vegetables might enhance carotenoid absorption in the body. And the theory proved true.
They found that adding even a small amount of avocado (e.g., 2 ounces/57 g) to a salad of carrot, lettuce, and baby spinach, or to salsa, greatly increased the body’s ability to absorb the carotenoids alpha-carotene, beta-carotene, lycopene, and lutein, all of which protect the skin.
Not sure how to incorporate this skin moisturizing food into your diet? Add diced avocado to your next salad. Make guacamole by mashing a ripe avocado with garlic and lemon (two other skin-healthy foods) and enjoy it with whole grain tortilla chips. Or spread avocado on toast and top with slices of ripe tomato
and crumbled goat cheese. Whichever way you choose to eat it, your skin will radiate beauty thanks to avocado’s many moisturizing nutrients.
2. Borage Oil
Borage oil is a little-known secret for keeping your skin healthy. Able to be applied topically or taken internally, it is the ultimate skin hydrator, restoring moisture and smoothness to dry and damaged skin.
Gives You the Fatty Acids You Need
GLA is produced in your body from linoleic acid, another essential fatty acid, which is found in many foods such as nuts, seeds, and most unrefined vegetable oils, like sunflower oil. In a healthy person, linoleic acid is converted to GLA through enzymes in the body, and in turn, GLA converts to a hormone-like substance called prostaglandin E1 (PGE1), which acts as an anti-inflammatory.
As such, PGE1 is useful in the treatment of rheumatoid arthritis, Raynaud’s disease, atherosclerosis, and skin conditions. Borage oil is unique in that it provides the body directly with GLA, rather than providing linoleic acid alone, which would then have to be converted by the body into GLA; essentially, borage oil cuts out the dirty work. It’s also important to note that as we age, our bodies become less efficient at converting linoleic acid to GLA, so obtaining this fatty acid directly is the most surefire way to stay out of inflammation’s way.
Clinically Proven
GLA is essential to skin health, as a deficiency in GLA has been detected in sufferers of skin disorders. Research has found that people with skin disorders characterized by dry skin and inflammation, such as eczema and psoriasis, have an increased level of linoleic acid and low levels of GLA.
This suggests that something is blocking the conversion process of linolenic acid to GLA. The outcome is a decrease in PGE1, and this decrease is associated with dry skin and trans-epidermal water loss.
Moral of the story? Supplement the diet with GLA from borage oil or apply borage oil topically to the skin. Researchers have found that even serious skin problems can be improved by borage oil’s ability to support the skin’s moisture and reduce inflammation.
3. Coconut Oil
If you can’t take the heat, get out of the kitchen. Many oils used for cooking at high heats are a problem for your health. Canola, safflower, and sunflower oils, for example, contain rich amounts of omega-6 fatty acids, which are highly susceptible to heat damage—that is, they become oxidized and unhealthy to consume when brought to high heat. Opting instead for coconut oil—an oil that can take the heat—is a much healthier choice for both the skin and body.
Protects Your Skin’s Natural Fats
Coconut oil is derived from the dried fruit of the coconut palm tree and is known for its long shelf-life—it can last up to two years due to its high saturated fat content.
In the health arena, it has gained popularity for its resistance to oxidation, which can wreak havoc on the body and skin. Oxidized fats can increase damage to the skin and, as a result, compromise the skin’s moisture barrier.
Coconut oil is a topical agent well known for improving the skin’s texture, leaving it soft and smooth. It has been used successfully by people with psoriasis because it acts as a skin emollient. Emollients prevent dryness and protect the skin by acting as a barrier against outside forces.
Coconut oil can also help in healing keratosis pilaris—a genetic condition in which the skin has many rough bumps—by moisturizing the affected area. Whether consuming coconut oil is as beneficial for the skin as using it topically is not yet known.
However, populations in the South Pacific that have used coconut oil in their cooking for hundreds of years are known to have beautiful skin. Moreover, populations that rely heavily on this oil in their diet are not known for having a high risk of heart disease, despite the oil’s high saturated fat content.
Scientists believe that this is because most of the saturated fat it contains comes in the form of lauric acid, a healthy fatty acid known for its
antimicrobial and antiviral properties.
Approximately 52 percent of the saturated fats in coconut oil are characterized as medium chain fatty acids (which include lauric acid). These fatty acids are sometimes called MCTs in advertisements and are thought to promote fat loss.Lauric acid, for example, is believed to increase the thyroid hormones, thus stimulating metabolism. Some companies have touted coconut oil as the next weight-loss miracle, although no research studies have yet confirmed these claims.
4. Grape Seed Oil
For thousands of years, the grape plant has been appreciated for its medicinal and nutritional value. European folk healers developed an ointment from the sap of grapevines to cure skin and eye diseases, and grape leaves have been known to stop bleeding, inflammation, and pain brought on by hemorrhoids.
Now add to the list that grapes are wonderful healers of the skin, and you’ve got a fruit that truly deserves its star status.
Protects Your Moisture Barrier Although the nutritional benefits of grapes tend to focus on their skins, the seeds are packed with skin-beautifying nutrients. Vitamin E, flavonoids, linoleic acid, and compounds called procyanidins are highly concentrated in grape seeds.
These active compounds have antioxidant properties; in fact, a study of healthy volunteers found that supplementing the diet with grape seed extract substantially increased levels of antioxidants in the blood. Because free radicals are believed to contribute to the skin’s aging process and the development of skin conditions, including dryness, the antioxidants found in grape seeds may reduce or even help prevent some of the damage free radicals cause.
Thanks to the abundance of grape seeds available after wine making, grape seed oil is also easy to come by at your local market. Toss grape seed oil in your salad dressing recipe and marinades, or use it topically as a moisturizer. No matter which way you choose to use it, your skin will enjoy a lovely, moisture rich glow.
5. Olive Oil
In response to the enormous popularity of olive oil as a healthy oil, more than 750 million olive trees are harvested each year. A major component of the Mediterranean diet, olive oil is known to improve the health of your heart, but it can also improve the moisture level of your skin and much more.
Fights Photoaging
Olive oil has a high concentration of monounsaturated fat, which comprise 25 percent of the fatty acids in the skin.
The monounsaturated fat in olive oil positively influences the fluidity of cell membranes, and when skin cells are more fluid, cell membranes can function more optimally, promoting an
appearance of smooth, beautiful skin. In addition, a higher content of monounsaturated fat has been shown in research studies to help the skin reduce oxidative damage, as the fat acts as an antioxidant. This fact may explain why the Journal of the American College of Nutrition reported that population studies link higher intakes of olive oil with less photoaging (skin damage caused by the
sun).
Offers Vitamin E
This luscious liquid also contains vitamin E, which is potentially the most important fat-soluble antioxidant in the body. One tablespoon (15 ml) of extra- virgin olive oil provides nearly 9 percent of the recommended daily value for
vitamin E.
In the skin, vitamin E protects lipids from oxidation, which can damage the skin and lead to a dry appearance. It is also commonly found in topical skin products as it is well known to be an effective skin moisturizer.
More Powerful than Green Tea
The main polyphenol in olive oil is hydroxytyrosol. This little known nutrient is a silent powerhouse of protection for the skin: It has one of the highest free- radical scavenging abilities of any nutrient on earth. (Quick Refresher: Free radicals are the unstable compounds that form in response to sun damage or inflammation, and they wreak havoc in the cells and damage the cells’ structures
and DNA. Antioxidants neutralize free radicals and prevent them from causing damage to skin cells, thus helping the skin stay healthy and strong.)
Hydroxytyrosol has three times the antioxidant power of epicatechin—found in green tea—and two times that of quercetin—found in apples. In other words, olive oil not only tastes good on bread and salads, but it is also packed with
antioxidant power.Additionally, olive oil contains oleocanthal, an anti-inflammatory nutrient. Reducing inflammation in the skin can promote a healthy, moist complexion by preventing damage to the skin’s moisture barrier. In addition, reducing inflammation can prevent puffiness and redness in your complexion.
When incorporating this beautiful, skin-healthy oil into your diet, note that it can be heated to medium heat. It has a higher smoke point than other healthy skin oils, such as borage oil, but it should not be overheated. (For cooking at high heat, use canola oil or coconut oil.)
When purchasing olive oil, keep in mind that there are different types; the best is extra-virgin olive oil, which is the oil extracted from olives on the first press. It has a low acidity and thus offers the best flavor profile. Virgin olive oil has a bit more acidity. Pure olive oil is usually a blend of virgin and refined oil and is not a smart choice for your skin because the refining process can remove some of the oil’s healthy nutrients.
Olive Oil’s Many Benefits
Oleuropein, the compound responsible for giving extra-virgin olive oil its bitter, pungent taste, is an olive leaf extract with antiviral, antibacterial, and antioxidant properties.
The low incidence of heart disease associated with Mediterranean-style diets may be partially due to this compound’s effects.
Oleuropein’s anti-inflammatory action also discourages redness, puffiness, and skin damage.
DRYNESS DISRUPTERS
As we’ve learned, with age comes a natural drying of the skin. In women, this is partly due to the natural drop in estrogen levels after menopause, which causes a decrease in the skin’s moisture content. Luckily, some nutrients in foods can mimic the effects of estrogen in the body and may help reduce dryness. By reducing the dryness of the skin, the appearance of wrinkles decreases, giving the appearance of youthful, radiant skin.
6. Kelp
Kelp is a large, leafy, edible seaweed that tends to grow along colder coastlines and is rich in vitamins and minerals. Kelp is an excellent source of iodine, a major component of the hormones thyroxine and triiodothyronine. Maintaining proper levels of these hormones in the body ensures that skin cells can rebuild
and repair damage, including damage to the moisture barrier. Kelp also contains vitamin B12, another vitamin that supports skin cell metabolism.
Two-Way Moisturizing Power
Lutein, a lipid found in kelp, supports the skin’s moisture barrier in two ways. First, it reinforces the moisture barrier; and second, it is an antioxidant that prevents free radicals from oxidizing and damaging fats in the skin.
Kelp also contains vitamin E and vitamin C.
Vitamin E is a fat-soluble antioxidant that protects the fats in the skin’s moisture barrier from free-radical damage. It is a common ingredient in topical skin products, as it is well known to support a healthy moisture level in the skin.
Vitamin C is a water-soluble antioxidant that protects the skin from free- radical damage, which may explain why studies have found that people who consume higher amounts of vitamin C are less likely to suffer from dry skin.
Vitamin C’s ability to improve the moisture content of the skin may also be due to its role in lipid metabolism, as lipids are a major component of the skin’s moisture barrier.
It is not recommended that you harvest seaweed off the beach and add it to tonight’s dinner (this source can be contaminated or spoiled). Instead, you can find kelp in many specialty stores or as a common ingredient in Japanese restaurants. In addition, kelp powder (available at health food stores) can be
sprinkled into smoothies or on cereal or yogurt as a skin moisture-boosting treat.
7. Lentils
Like other types of beans, lentils are a member of the legume family. Nutrient dense, they help your skin preserve its radiant, moisturized glow. Lentils contain B vitamins, beta-carotene (vitamin A), and zinc, all of which contribute to
maintaining healthy skin.
Caution: Repair Work Ahead
Lentils grow in pods that contain either one or two lentil seeds that are round-, oval-, or heart-shaped disks, and often are smaller than the tip of a pencil eraser.
Inside these small seeds you will find the B vitamins folate and thiamin, which are involved in metabolism. The skin is a place of very active metabolism, and if it slows due to a lack of B vitamins, the skin cannot maintain its moisture barrier or repair damage. Healthy skin can hold moisture, but damaged skin cannot.
Folate is also particularly supportive of cell production in the skin, making these
little seeds an all-around superb food for skin health.
Lentils are also a good source of zinc, which is needed for enzyme production and for cell repair for DNA and RNA. Zinc’s ability to promote cell repair makes it a helpful agent against skin dryness. As an added benefit, zinc
also plays a role in strengthening the immune system.
Lentils are available in prepackaged containers as well as in bulk bins. As with all food purchased in bulk, make sure that the bins are covered and that the store has good product turnover to ensure maximum freshness. Generally speaking, canned food is not the best choice for your skin, but canned lentils deliver a nutritional value similar to that of dried lentils cooked at home.
There are various ways to add lentils to your diet. The easiest is simply to add them to your favorite soups, pasta sauces, and salads. We combined braised lentils with eggplant and mushrooms for an earthy, satisfying side dish that could easily serve as a hearty dinner when paired with a slice of multigrain bread.
8. Pumpkin
A pumpkin’s bright orange color is your signal that it is loaded with beta carotene, a powerful antioxidant. Beta-carotene is one of the plant carotenoids that gets converted to vitamin A in the body. Vitamin A acts as an antioxidant to
neutralize harmful free radicals in our skin, thereby helping to prevent wrinkles, resist infection, and keep our skin moist and youthful. Without enough vitamin A, our skin becomes dry.
Beautiful Beta-Carotene
The antioxidant abilities of beta-carotene can fight aging in other parts of your body as well. Research indicates that a diet consisting of beta-carotene–rich foods may reduce the risk of developing certain types of cancer and may also
protect against heart disease.
Beta-carotene is your body’s potent ally for warding off the degenerative aspects of aging. And when it comes to canned pumpkin, you’ll find all the beta carotene you need—one cup (245 g) of canned pumpkin provides more than 400 percent of your recommended daily value. That same serving also provides nearly 20 percent of the recommended daily value for iron, which plays a vital role in the formation of the collagen scaffolding that keeps your skin tight, strong, and smooth.
A Healthy Family
Beta-carotene is a member of the cartenoid family, which includes other familiar members such as lycopene, lutein, zeaxanthin, and alpha-carotene.
Cartenoids have been shown to decrease the risk of many cancers—including skin cancer—and lower the rates of cataracts and macular degeneration.
More Vitamins to Round Out the Pack Pumpkin also provides you with vitamin C—17 percent of your daily value in one cup of the canned stuff. Vitamin C is an antioxidant that defends your skin against the free radicals that can destroy collagen. Because free radicals are made naturally in your skin, and because vitamin C cannot be stored in your body, it is really important to make sure that your daily diet is stocked with this vitamin.
9. Zucchini
Zucchini, also known as summer squash, is a relative of the melon and cucumber. This vegetable contains many nutrients that can help your skin protect itself from the damage that restricts its ability to retain moisture.
Care for Your Skin with Carotenoids
Green and yellow vegetables are good sources of carotenoids like lutein and zeaxanthin. These carotenoids are not converted into vitamin A in the body like beta-carotene, but they are powerful antioxidants. That means that they
neutralize free radicals, which would otherwise steal electrons from another part of the skin and damage it. The antioxidants found in zucchini can help prevent free-radical damage to the moisture barrier and help promote beautiful skin.
Mighty Lutein Protects
With healthy eyes, you can better see your skin’s beauty. Lutein is most known for its ability to protect the eyes from light-induced damage and aging, and it may also protect the skin from damage and aging in the same way it protects the eyes.
Research trials have determined that the lutein found in zucchini promotes skin health by reducing inflammation responses. When the skin is exposed to ultraviolet light (sunlight), lutein reduces the inflammation response. This ability of the lutein in zucchini to reduce inflammation means that exposure to sunlight
will produce less damage to skin structure, including the moisture barrier. The result is more beautiful, moist skin.
HYDRATING HEROS
Drinking sufficient liquids and eating foods that contain moisturizing fats and a high water content is vital for keeping your skin properly hydrated and preventing wrinkles. Instead of wasting money on pricey cosmetic products that offer only temporary fixes, try incorporating the following foods into your diet to naturally improve moisture content and beautify your skin.
10. Tea
It’s tea time. Take a break in the afternoon—or morning, or evening—and reap the benefits of this skin-smart beverage. Tea’s water content alone is reason enough to make you reach for a cup and drink to your skin’s health—without
water, your body becomes dehydrated and your skin turns dry and can appear flaky, red, and irritated. Tea’s benefits, however, extend far beyond its water qualities.
Cup of Protection
Almost one quarter of tea is antioxidants, which prevent free-radical damage to a cell’s DNA. If the lipids or DNA of the moisture barrier are damaged, the result is compromised water control and dry skin. Tea delivers a host of antioxidants called phenols, which are also present in berries and grapes, to keep the skin
healthy and hydrated.
Quercetin: Fit for a Queen
Tea contains antioxidant compounds called flavonoids, which include catechins, epicatechins, thearubigins, rutin, and quercetin. Rutin is a very strong antioxidant: Research studies in animals have found that rutin can prevent damage to skin cells and therefore has a healing effect. Quercetin has also received rave reviews for its ability to prevent free radicals from causing damage to cells.
Tea’s many antioxidants are water-soluble, so brewing your tea bag in hot water speeds the release of these antioxidants from the tea leaves. Once in your glass, the antioxidants can travel throughout your body, spreading health and vitality.
Which type of tea is best for your skin? Green and black teas are loaded with antioxidants. Herbal teas have relatively fewer antioxidants, but they will moisturize your skin as they hydrate your the body, unlike alcohol and soda
(which have dehydrating effects).
Avoid adding sugar to your cup of tea, since sugar is not healthy for your skin or your body—it speeds up your natural aging process, making your skin look older than it otherwise would.
Plus, eating sugar replaces other calories in your diet that are healthier for your skin. If you prefer a sprinkle of sweetness, try adding stevia or honey to your tea. These natural sweeteners are not as bad for your skin as white sugar.
11. Stevia
When asked “One lump or two?” skip the sugar and use stevia instead to help you nourish your skin for a beautiful, moist, wrinkle-free appearance. Stevia, a cousin of the chrysanthemum plant and a sibling of the sunflower, is a sugary tasting plant that does not raise your blood sugar levels, which makes it popular with diabetics, dieters, and anyone interested in skin health. Stevia extract is 300
times sweeter than sugar, though, so you will only need a very small amount of it to sweeten your cup.
Sweet-Tooth Got Your Collagen?
Too much sugar is bad for your skin, your teeth, and your general health, yet refined sugar consumption continues to rise in the United States. According to the Center for Science in the Public Interest, sugar consumption rose by 25 pounds (11 kg) between 1986 and 1998 to 152 pounds (69 kg) per person per year.
When sugar starts to replace nutritious calories in your diet, obesity and numerous other health problems result. Eating more sugar than necessary can speed up your body’s natural process of glycation, in which sugar and protein
gang up on other parts of your body. They particularly gang up on collagen, which is one of the major structural components of your skin. Collagen damage from glycation can make your skin less elastic, more wrinkled, and more
vulnerable to sun damage.
Save Your Skin from Sugar
Stevia is native to Paraguay, and the people of both Paraguay and Brazil have used it for centuries to make a sweet herbal tea. Unlike sugar, it does not increase your blood sugar levels. It is a sensible sweetener for anyone trying to protect the skin’s collagen, for diabetics, and for people on carbohydrate-
controlled diets.
The safety of stevia has been under question for many years. There have been more than 900 studies investigating its properties, and according to the United States Food and Drug Administration, nineteen of these studies pointed to safety concerns. In particular, the media tends to refer to a 1960s study in which
unrealistically high levels of stevia were given to rats and they became infertile.
In 2006, the World Health Organization (WHO) evaluated the stevia studies and concluded that stevia is not toxic and that there is no evidence that it causes cancer. The study also reported that the health benefits of stevia are substantial, including the potential to help people with hypertension or type-2 diabetes.
Despite the WHO findings, lingering health and political controversies have limited the use of stevia in many countries.
It is widely used as a sweetener in Japan and some South American countries, but the United States, Australia, New Zealand, and Canada, it is not yet available as a food additive it is only available as a dietary supplement sold through health food stores and some specialty grocery stores.
Millions of Japanese have been using stevia for over thirty years with no reported or known harmful effects. Perhaps in time, stevia will be approved for use in more products in North America and will become a more standard part of a healthy skin regimen.
Sugar-Free Mask for Beautiful Skin
Stevia concentrate has traditionally been used to help a number of skin complaints, and has proved effective in the treatment of seborrhea, dermatitis, and eczema. You can apply a drop to any blemish, acne outbreak, lip or mouth sore, or cut or scratch to speed up the healing process.
You can also apply it as a facial mask to soften and firm the skin and smooth wrinkles: Spread the dark liquid over the entire face, allow it to dry for 30 to 60 minutes, then rinse.
12. Water
Drink up! Water is involved in a great number of body functions, including digestion, absorption, circulation, and excretion. It also helps flush toxins from the body, particularly from the skin. Without a sufficient water supply, toxins can build up, causing damage and reducing the beauty of the skin. Hydrating the skin by drinking lots of water is absolutely crucial to keeping you your most beautiful.
A Healthy Sailor is a Hydrated One
Another of water’s primary roles is to carry nutrients into skin cells, which are very active and therefore have a high demand for nutrients. In addition, skin cells need water to stay hydrated and firm—dehydrated skin cells are flaccid and contribute to a loose, wrinkled, unhealthy appearance.
Water within the cells plays an important role in many metabolic pathways, including energy production. Both you and your skin will feel more energized if you consistently drink plenty of water.
Drinker Beware
Drinking a lot of water helps promote proper skin structure and overall health, but you can still have dry skin even if you drink a lot of water. This is because dry skin is caused by outside elements, such as wind, sun, dry conditions, and other skin irritants, which cannot be remedied through the intake of water
(moisturizers would do a better job on these outmost skin surfaces).
People with eczema and similar diseases can drink an abundance of water but still suffer from dry skin because it has been caused by underlying problems, including inflammation and fat imbalance.
13. Watermelon
Although it’s the official “vegetable” of Oklahoma, the watermelon is, in fact, a fruit. (It was declared a vegetable by Oklahoma due to its status as a member of the cucumber family, though the dictionary declares it a fruit.) Watermelon is commonly red or pink, but it can also be yellow or orange. This delicious fruit is
packed with water and nutrients that help moisturize the skin.
A Candy-Flavored Defender
A slice of watermelon contains fewer than 50 calories—about the same as a single stick of licorice. While both are tasty, licorice offers your skin no benefits, while watermelon is packed with some of nature’s most effective antioxidants, including vitamins A and C. These antioxidants are fat-and water-soluble,
respectively, which means that together, they can neutralize free radicals—unstable compounds that damage skin cells—in every part of the skin.
Fight Water Loss
Red or pink watermelon is a source of lycopene, another potent antioxidant. Concentrated amounts of lycopene are found in tomatoes, but watermelon offers a hefty dose of this antioxidant as well. Lycopene is fat loving, which means it can help prevent damage to the lipid aspect of the skin’s moisture barrier. It is
also thought to improve the connections between skin cells, called cell junctions.
When loose, cell junctions are unable to retain moisture, but lycopene can tighten them and reduce water loss from the skin. Tighter cells mean smoother, more youthful looking skin.
Kick Start Your Skin
Watermelon provides significant amounts of vitamin B1 (thiamin) and B6 (pyridoxine). These B vitamins are necessary for energy production in the skin.
Energy is required by skin cells to maintain the skin’s structure, including the barrier that keeps in moisture. Watermelon’s B vitamins can help generate energy in the skin and sustain a healthy moisture barrier.
Did you know that watermelon is 92 percent water by weight? So besides the many nutrients it provides that support the skin’s moisture, watermelon hydrates the skin with its sky-high water content, guaranteeing that it works properly.
You could certainly find other foods that offer the same nutrients, so what makes watermelon special? It has a very low calorie count per cup. That means that a cup of watermelon delivers more nutrients per calorie than almost any other food.
Any way you look at it, watermelon is an outstanding nutrient value for the skin. So whether it’s summertime or snowing, treat yourself to a big slice of watermelon or a refreshing glass of watermelon punch.
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