You've heard that beauty comes from within, but when was the last time you took that old adage literally? When it comes to radiant skin, it's a rule to live by. Although cleansing, moisturizing and protecting are critical to maintaining your skin, it's the overall internal health of your body, which is far more elusive than the luminous boost your skin gets from makeup, that gives your skin its glow. Skin-supporting supplements, in tandem with the right foods, promise to deliver your most beautiful complexion yet.
Eat Your Veggies
Fresh fruits and vegetables, the more colorful the better, are the core foods that will keep your body running like a well-oiled machine. What you may not realize is that these foods have just as much to do with radiant skin as they do with an energetic body. Eating plenty of fruits and vegetables neutralizes acidity in the body (acidic foods include sugar, alcohol, coffee and red meat) and maintains an acid-alkaline balance. A slightly acidic pH of about 5.5 is normal for the body, but too much acid can result in skin conditions such as acne and rosacea. Fruits and vegetables also provide ample antioxidants, which slow aging by neutralizing free radicals (the result of environmental toxins and UV exposure, as well as natural oxidation) in the body. So-called 'superfruits,' like acai and goji berries, as well as prunes and blueberries, are especially antioxidant-rich.
Know Your ABC's
A multivitamin that contains basic A, B, C and E vitamins, as well as extras like beta carotene, zinc and selenium, is a good foundation for skin support. And delivering these vitamins to your body through fresh foods, in addition to supplements, goes even further toward gorgeous skin. Vitamin A is a true skin vitamin, as it not only fights acne by reducing sebum and strengthening protective tissue but improves skin texture, counteracts dryness, minimizes wrinkles and increases circulation, resulting in skin's beautiful glow.
Are you looking for the best sources of vitamin A? Low-fat dairy, egg yolks, carrots and sweet potatoes top the charts. B-complex vitamins, including B1, B2, B6 and B12, work to protect your skin from the fatiguing effects of stress. Look for whole grains, nuts, molasses and brewer's yeast for a hefty dose of B vitamins. And vitamin C (cherries, strawberries, citrus fruits and peppers are good sources) is an important defense against inflammation in the body that also aids in the production of collagen, an essential skin protein that declines with age. Vitamin E (found in avocados, nuts and olives, to name a few) works with vitamin A to smooth wrinkles and keep skin tissue healthy. Vitamin E also reduces the production of the collagen-destroying enzyme collagenase.
Beta carotene protects against sun damage, reduces redness and sensitivity and can also be converted to vitamin A. Sweet potatoes, carrots, mangoes, red peppers and kale give your body a beta-carotene boost. Zinc (in seafood, pumpkin seeds, beans and grains) is important for healing wounds, regulating oil glands and strengthening collagen, while selenium protects against sun damage and strengthens elasticity. Look for selenium in brazil nuts, tuna, crab and wheat germ. Aim for 100 percent of the daily recommended dose of these vitamins as you start your skin-beautifying regimen. But remember to be patient. It may take a few weeks, or a few months, before you see the deep and lasting difference in your skin.
Secret Skin-Savers
A few of the latest skin-protecting vitamins and minerals, like omega fatty acids, are already known for their health benefits, while others, like MSM and resveratrol, haven't yet become household names. But watch out - all are growing in notoriety as scientists continue to study their positive effects. Omega fatty acids, a staple in the diet of the health-conscious, are anti-inflammatory, firming and soothing to skin conditions like acne, eczema and psoriasis. Omega 3s are often the hardest to get enough of. You can find them in salmon, sardines, flaxseed and safflower oil. Fish oil capsules are also a convenient way to ensure that your skin gets its necessary omega oils.
MSM is used primarily for its support of joints and connective tissues, though it's also a unique skin supplement for its high concentration of sulfur, a natural antiseptic and antibacterial mineral that is crucial for the formation of new cells. Sulfur is also essential for the upkeep of collagen and keratin, another protein found in skin, hair and nails. And resveratrol may be the latest beauty supplement that could prove to be a natural fountain of youth for our bodies- including our skin. Resveratrol is found in the stems, seeds and skins of red grapes, and in red wine, but can now be taken in supplement form. Resveratrol activates the SIRT1 gene in our bodies that extends the life of our cells, allowing more time for DNA repair and antioxidant production. It's a potent antioxidant and anti-inflammatory that slows visible -and invisible- signs of aging and may also prevent cancer. Look for 100 or 250 mg supplements, or regularly (and in moderation) raise a glass of red wine to the beautiful future of your skin!
