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SmartBodies

Smart News Highlights

Read the most recent full issues by clicking on the "current newsletter" button to the left.

Nutrition Highlight 

By Heather Jarrell, RD, LD  

Comfortable In Your Own Skin

  One of the great things about good nutrition is that not just one part of the body is helped, but several.  When we eat adequate amounts of fruits, vegetables, whole-grains, lean meats, low fat dairy products, and use less sweets and fats (especially saturated or trans fats), the entire body benefits.  Proper nutrition is helpful in maintaining a healthy heart, liver, eyes, kidneys, blood pressure, and blood sugar, to name but a few areas.

     The skin is also the recipient of all this nutritional good will.  Your skin is the largest organ of your body.  It provides the first line of defense against harmful substances, germs, scrapes, bumps, and ultra-violet light. Your skin, however, is still vulnerable to the very things it protects against as well as dry environments, dehydration, smoking, pollution, allergens, hormonal changes, lack of exercise, stress, aging, genetics, and poor eating habits. 

     Several nutrients are required to keep skin healthy and functioning properly.  Among these nutrients are vitamin C, iron, zinc, calcium, cobalt, nickel, vitamin A, vitamin D, biotin, essential fatty acids, manganese, sodium, chromium, omega-3 fatty acids, various amino acids (from proteins), and other antioxidants.

     Drinking adequate fluids (non-alcoholic and non-caffeinated) supports soft, smooth skin, and wound healing.  Adequate protein (such as from beans and meats), antioxidants (such as from fruits and vegetables), essential fatty acids and omega-3 fatty acids may actually help slow skin aging.  Antioxidants, omega-3 fatty acids, soybeans, vitamin D, and less alcohol may aid in skin cancer prevention.

     Pamela Stuppy, MS, RD, LD in an article from Today’s Dietitian Magazine puts it this way, “an overall healthy diet not only improves skin integrity and vitality but reduces the risk of numerous skin related conditions.”  It is interesting to note that this same healthy diet goes on to support other areas of the body.

     Here are a few tips that may help support the health of your skin.  Please note that your specific nutritional needs may differ from the tips given here, especially if you have diabetes, kidney or liver disease, or other health issues.  Please check with your doctor to make sure these tips are okay for you to follow.

1. Drink at least 8 cups (64 fluid ounces) of water or other non-caffeinated, non-alcoholic fluids per day.
2. Eat 5-9 servings of fruits and vegetables per day.  In general, one serving equals 1 cup raw or ½ cup cooked.
3. Choose lean meats, legumes/dried beans, and whole-grains.
4. Choose good sources of omega-3 fatty acids such as salmon, tuna, walnuts, and flax seed.

     When possible, strive to get nutrients from real food instead of supplements.  As always check with your physician before taking any vitamin, mineral, or herbal supplement.  For more information or to speak with a registered dietitian, please call (678) 588-0887.

Sources: 

Stuppy, Pamela, Today’s Dietitian Magazine. “Nurturing Skin From the Inside Out.” November 2006.

National Cancer Institute.  Antioxidants and Cancer prevention fact sheet.  www.cancer.gov/newscenter/pressreleases/antioxidants

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