The Nutrients Your Skin Needs Now

Problem-Skin Fixes

News flash: You really are what you eat, especially when it comes to your face, hands, elbows, and everything in between -- recent research from Australia found a direct link between diet and complexion. After studying the dietary habits of more than 400 elderly people, scientists concluded that those who ate more vegetables, fish, and olive oil over the years had fewer wrinkles than those who had a high intake of red meat, butter, and dairy. Here's what to eat to meet your skin's specific needs -- plus nutrient-rich products docs say will offer visible results.

Your Skin Needs: Hydration

Eat: Essential fatty acids (EFAs), found in foods like salmon, vegetable oils, walnuts, and flaxseed.

Think back to Bio 101: Every cell in your body has an outer membrane that serves as a gatekeeper, allowing nutrients into the cell and letting waste out. This membrane is made up of lipids, or fats, so it stands to reason that to keep our skin functioning optimally, "we have to consume adequate amounts of essential fatty acids to form healthy cells," explains Ellie Krieger, RD, host of the Food Network's Healthy Appetite. Plus, EFAs can help shield the skin from UV damage. A study published in the Lancet Oncology showed that high intakes of EFA-laden extra virgin olive oil may help prevent against some cancers, including skin cancer. But that doesn't mean you should skip SPF!

Aim For: 12 grams of omega-6 a day (an ounce of walnuts) and 1.1 grams of omega-3 (a serving of salmon).

Your Skin Needs: A Smoother Texture

Eat: Vitamin A and carotenoids, found in milk, eggs, carrots, and cantaloupe.

Also known as retinol, vitamin A is required for cell growth and division. Without it, the skin can't produce new cells or shed old ones, so it can turn thick and scaly, explains Jeannette Graf, MD, an assistant clinical professor at New York University Medical School. While vitamin A is found in animal-derived products -- meat, milk, eggs -- certain kinds of carotenoids, or plant pigments, in fruits and veggies can be converted into vitamin A by our bodies. Beta-carotene, the stuff that gives carrots and cantaloupe their orange tint, is a good example of a pro-retinol.

Aim For: 75 mg of vitamin C (one medium orange or 1/2 cup sliced red pepper) and 15 mg of vitamin E (2 ounces of sunflowers or almonds).

Your Skin Needs: To Banish Blemishes

Eat: Water-containing fruits and vegetables

Everything we do -- even breathing -- saps our cells of detoxifying fluids. Experts suggest drinking enough fluids to replace those that we excrete throughout the day. "Water also helps flush out impurities that could lead to acne blemishes as they exit through skin," says Dr. Graf. Even better: A study in the August 2006 edition of Skin Research and Technology proved that drinking more water, mineral water in particular, can also moisturize the surface layer of skin for a constant glow.

Your Skin Needs: An Anti-Aging Boost

Eat: Selenium, found in Brazil nuts, turkey, and whole grains

To maintain a youthful appearance (read: fewer fine lines and firmer skin), selenium is essential. This mineral possesses both anti-inflammatory and anticarcinogenic properties. "But its most important job is to activate our natural antioxidant enzymes, which slow down the aging process," explains Dr. Graf.

Source: http://lifestyle.msn.com/