Recently I talked to you about sugar and processed carbohydrates. They can add years to your appearance.
Today I want to talk about the flip side. Just as some food makes you look older, other food heals the damage. It’s something I’ve been telling my patients since the day I started practicing medicine. But the science is just starting to catch up with my advice.
But hundreds of studies are already showing antioxidants and other nutrients in food slow down the signs of aging. They disarm free radicals that damage healthy skin, hair and nail cells.
It’s just the tip of the iceberg. Researchers have identified only a fraction of the active nutrients in our foods. Other undiscovered compounds in food work behind the scenes to boost the effects of individual nutrients.
That’s why one serving of a whole food can be more effective than a mega-dose supplement. Here are just 7 ways you can start looking younger at your next meal.
1. Chocolate Gives Skin a Glow
Chocolate can DOUBLE blood flow to your skin. The increased supply of nutrients and oxygen adds up to a healthy glow. Chocolate’s secret ingredient is flavonoids. In a Journal of Nutrition study, women drinking a cocoa drink every day significantly improved their appearance. After 12 weeks their skin was 16% denser, 11% thicker, 13% moister, 30% less rough, and 42% less scaly.1 Make sure your chocolate is at least 70% cacao.
2. Build New Collagen with Citrus Fruits
Collagen is the basic structure of your skin. It starts breaking down in your 20s. But vitamin C helps rebuild collagen and reduce wrinkles. A 2007 study of 4,025 women showed those eating more vitamin C foods had fewer wrinkles.2 Besides citrus fruits other great sources of vitamin C include strawberries, red bell peppers, Brussels sprouts, pomegranates, mangos, and kiwi.
3. Tomatoes are Nature’s Sunscreen
Lycopene acts as natural sunblock. It prevents sun spots, dryness and wrinkles from ultraviolet radiation. Red or orange fruits and vegetables like tomatoes have high levels. When you eat these foods, lycopene settles into your skin’s outer layer. It repairs cells damaged by sunlight. In a Journal of Nutrition study, subjects who ate tomato paste every day for 10 weeks showed less damage when subjected to UV radiation.3
4. Watermelon Gives You a Moist Dewy Complexion
Watermelon has a lot going for it including antioxidants, vitamin C, and lycopene. But what makes watermelon my pick for that young, dewy look is potassium. This often ignored mineral regulates the balance of water and nutrients in your cells. In season, enjoy one or two cups of watermelon every week.
[wdca_ad id=”355743″ ]5. Improve Skin Texture With Almonds
Vitamin E gets stored in the membranes of your skin cells and is key to smooth skin. It deflects attacks by free radicals. And vitamin E in almonds promotes oil production to keep your skin moisturized. Other good sources include avocados, pumpkin seeds and sunflower seeds.
6. Heal Dry Skin With Salmon
You might think drinking too little water leads to dry skin. But scaly skin actually comes from TOO LITTLE FAT in your system. Salmon is rich in omega 3 fatty acids. A study in The American Journal of Clinical Nutrition found one serving of salmon every five days can prevent ugly, dry, precancerous patches called actinic keratoses.4 Insist on wild caught salmon. Farm-raised versions won’t have the same benefits.
7. Erase Under-Eye Circles with Beef
Iron is the secret to fading under-eye circles. Iron deficiency can make your skin appear very pale. That emphasizes the darkness under your eyes. Great sources of iron include grass-fed beef and liver.
To Your Good Health,
Al Sears, MD
1. Heinrich U et al, Long-term ingestion of high flavanol cocoa provides photoprotection against UV-induced erythema and improves skin condition in women. Journal of Nutrition (Vol 136, pp 1565-1569) Pubmed 16702322
2. Maeve C Cosgrove et al, Dietary nutrient intakes and skin-aging appearance among middle-aged American women. Am J Clin Nutr October 2007 vol. 86 no. 4, 1225-1231
3. Stahl W et al, Dietary tomato paste protects against ultraviolet light-induced erythema in humans.J Nutr. 2001 May;131(5):1449-51. Pubmed 11340098
4. Maria Celia B Hughes et al, Food intake, dietary patterns, and actinic keratoses of the skin: a longitudinal study Am J Clin Nutr April 2009 vol. 89 no. 4 1246-1255