ASCP Skin Deep


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Page 25 of 68 23 expertadvice FEED YOUR FACE A Clean Plate Treat your skin to a diet redux by Alex Caspero Being mindful of what you put on your plate is as important to skin health as cleaning out your closets is for your mental health. Sure, genetics and lifestyle play a part, but your diet is one of the most controllable of the environmental factors that cause skin damage. Clean up your diet with the five foods you should be incorporating for a more radiant glow—and know the five that need to be permanently purged. 5 BEST FOODS Almonds: Loaded with vitamin E and monounsaturated fat, almonds help keep your skin supple by keeping cell membranes hydrated. Blueberries: Free radicals— caused by pollution, pesticides, UV radiation, and some foods—attack skin cells and cause DNA damage, promoting signs of aging. While we can't protect ourselves from all free- radical exposure, we can increase our consumption of blueberries, which are rich in antioxidants that combat oxidative damage. Spinach: As the largest organ in the body, skin is rich in lipids, proteins, and DNA, all of which are extremely sensitive to oxidation. In addition to being a rich source of antioxidants, spinach also contains folate, which can help reduce skin cancer risk by repairing the DNA in sun-damaged cells. Tomatoes: Lycopene, the nutrient responsible for tomatoes' bright red color, protects skin from within. In a recent study, those who consumed at least two servings of tomatoes per day were shown to have greater protection against sunburn and sun-induced aging. Walnuts: Most nuts are healthy choices, but for healthy skin, walnuts lead the pack. They contain omega-3 fatty acids, an essential fat that can improve skin elasticity and reduce redness.

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