"The skin is your largest organ, and it is a reflection of your overall nutritional state," said Dr. Jeffrey Moore, a dermatologist at Welborn Clinic in Evansville, Ill. "A diet that is healthy in general will also be good for the skin."

Janet Rennels, a nutritionist at St. Mary's Medical Center, says that proper nutrition will have a direct effect on helping to build and repair skin cells.

"You need to eat a variety of foods and nutritionally-balanced meals," she said. It's essential, for example, to consume adequate amounts of protein.

"The amino acids from proteins are the building blocks of cells," said Rennels. "Good sources of protein include lean meat, poultry, seeds, nuts, beans and dairy products.

"You also need to consume antioxidants to fight the signs of aging and UV damage from the sun."

Antioxidants are found in a variety of foods, including dark leafy vegetables; berries (including strawberries, blueberries and raspberries); vitamin C-rich foods, such as red and green sweet peppers, oranges and grapefruit; and foods such as pumpkin, winter squash, carrots and mangoes, which contain significant amounts of beta-carotene.

Another essential nutrient for the skin is omega-3 fatty acids, found in nuts, seeds and coldwater fish, such as salmon and sardines.

"Adequate hydration is also important," said Rennels. "Sixty percent of the body is water, and every cell in your body needs water. You should consume eight to 10 cups each day.

"Exercise is also important for healthy skin. It gets the blood flow going and sends oxygen to the cells."

What about vitamins and supplements?

"A daily multivitamin can be a good addition to your diet," said Moore. "However, it's best to get most of your nutrition from food sources.

"Vitamin E has been touted to be good for the skin, and so has vitamin C. And there may be some increments of benefits from taking those supplements. However, they are not FDA regulated, and there is considerable variability from one brand to the next. The marketing is ahead of the science on many of these things."

In addition to a balanced diet, there are other steps you should take to help ensure your skin's health.

"You should not smoke," Moore said. "It's terrible for the skin.

"You should use sun screen every day. In the winter, you should take shorter, cooler baths, use plenty of moisturizer and wear gloves when you're outside to help keep the skin from drying out.

"Your skin is your largest and most exposed organ. It's important to protect it as much as possible."

Source: Evansville Courier and Press. Provided by ProQuest Information and Learning. Powered by Yellowbrix.

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