Food Talk: Can food help your skin?

QUESTION: Is there anything I can eat to help my skin during these summer months?

ANSWER: Since the outer appearance is a reflection of health, good nutrition is always a concern but especially during summer as we tend to expose the skin to more irritants. The skin is the largest organ of the body and we must eat correctly to maintain proper functioning of this organ. Researchers continue to find more evidence between healthy eating and positive health outcomes including skin conditions. Start by cleaning your skin from the inside out.

The recommendations are the same as you read concerning most organs of the body. The big thought for this time of year is hydration. Drink water -- eight, 8-ounce containers of water each day. You may need more if you are active and losing water because of perspiration. The skin will tear easier if you are dehydrated. Circulation of nutrients and oxygen to the skin will not be as efficient if you are dehydrated.

The intake of antioxidants is very important. They help protect the skin from damage by toxic molecules which are produced by ultraviolet radiation, smoking and pollution. Foods rich in Vitamin A, C, E and beta carotene have antioxidant properties. These nutrients are abundant in fruits, vegetables and whole grains. The recommendations for the number of servings of fruits and vegetables will increase from a normal amount of five to eight servings a day. Again, let me encourage you to use lots of color. Isn’t it interesting the increased need occurs just when the supple is at its peak? What a plan!

The omega-3 fatty acids are great antioxidants. As you know these are especially abundant in cold water fish oils and flax seeds. Some researchers encourage those who are in the sun an extended amount of time eat fish every day. It is probably more reasonable to eat no less than three servings a week. Canned tuna counts.

Be thankful the whole grains also contain B vitamins. They are so necessary for metabolism and circulation, and deficiencies often show up as dermatitis.

Even the skin needs calcium.  It is necessary for repair of skin tissue.

Foods that tend to damage the skin are the same foods that tend to damage other organs: trans fats, saturated fats, and too much alcohol.

Enjoy this beautiful time of year, but protect you skin with sunscreen, hats and shirts, and drink lots of water while enjoying a healthy diet.

For more information about any nutrition issues, please call Registered Dietitian Ellen Loftis at (479) 549-2425.