The Beauty Diet
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Sprinkle walnuts into your salad, throw them into a stir-fry, or put them on your oatmeal in the morning. Check out my Beauty Diet meal plan (Chapter 9) for other ideas! Other sources of L-arginine, the magic ingredient in walnuts that enhances circulation, include peanuts, almonds, sunflower seeds, hazelnuts, Brazil nuts, cashew nuts, pistachio nuts, pecans, flax seeds, tuna, shrimp, eggs, and soybeans (including edamame and tofu).
Go ahead—drink some high-flavanol cocoa. Eating high-flavanol dark chocolate works too (be sure to check out some of my dark chocolate beauty snacks in Chapter 9).
4. Boost Circulation with Skin-Friendly Foods
Exercise brings a glow to your cheeks because of the increase in circulation, which helps keep your skin hydrated, promotes healing, brings micronutrients and oxygen to your skin cells, and whisks away dead cells and toxins. However, you can't exactly drop to the floor and do 20 crunches every time you want a healthy glow. Blushing works, but there are side effects involving your dignity. Following are skin-friendly foods that can help give you a beautiful complexion.
OMEGA-3 FATTY ACIDS
Omega-3 fats found in fish oils offer circulatory benefits by reducing blood pressure, preventing platelet clotting, and maintaining the elasticity of arterial walls. Among my Top 10 Beauty Foods, you can obtain a healthy dose of omega-3–rich fish oil from salmon. Other sources of omega-3–rich fish oils include mackerel, herring, sardines, and trout.
WALNUTS
Luckily for us, walnuts have a beneficial effect on circulation because they contain L-arginine, from which the body can create nitric oxide, which opens up blood vessels. An article published in the journal Circulation describes a study in which participants with high serum cholesterol levels ate two different carefully constructed diets, one that included olive oil and another that replaced 32 percent of the calories from olive oil with walnuts. Four hours after a meal containing walnuts, brachial artery reactivity was measured by ultrasound. Vasodilation improved significantly after the walnut meal, compared with the olive oil meal. This means walnuts have a direct and almost immediate effect on the blood vessels, helping them open wider to keep blood flowing freely to all areas of the body.
COCOA
A delicious way to promote circulation to your skin is to drink cocoa or eat dark chocolate with high levels of cocoa flavanols. Researchers have found that cocoa causes an increase in blood flow to the skin, with a corresponding increase in hydration and skin density. The Mars company did a study using its Cocoapro product and found that women who drank high-flavanol cocoa for 12 weeks showed significant improvements in their skin, including an increase in skin hydration and a decrease in skin roughness and scaling. Researchers attributed this improvement to an increase in blood flow to the surface of the skin. A study published in the European Journal of Nutrition was based on participants drinking just one serving of cocoa. Within an hour, blood flow to the skin was increased. The article noted that regular consumption of cocoa leads to a significant increase in blood flow in cutaneous (skin) and subcutaneous tissue (beneath the skin).
5. Renew Your Skin with Beauty Nutrients
Like Madonna, your skin is constantly reinventing itself. On the surface, old cells slough off and are replaced by new ones. Underneath, the cells in the dermis begin to lose their strength and flexibility. At the same time as the supporting structures of your skin begin to break down, the production of fresh collagen slows, so skin starts to wrinkle and sag. Collagen makes up 75 percent of the skin, so many people are looking for ways to restore it. It is possible to get collagen injected directly into wrinkles and to buy collagen creams that promise to rebuild the skin (they can't—the molecules of collagen are too large for the skin to absorb). The Japanese even sell marshmallows with collagen added—although there is no evidence that eating collagen will make any difference to your skin.
To rejuvenate your skin, you're going to need fresh collagen that is created on the inside. Following are some ways to enhance collagen synthesis by adding whole, natural, skin-boosting foods to your diet.
PROTEIN
Amino acids are the building blocks your body uses to make collagen, so if you want fresh new skin cells, you need to eat some high-quality protein every day. Among my Top 10 Beauty Foods, the highest amount of protein is found in salmon, yogurt, walnuts, and oysters. Other good sources of protein include fish, shellfish, turkey, chicken, beef, lamb, soybeans, eggs, nuts, and dairy products. (See the protein section in Chapter 1.)
VITAMIN C
Because vitamin C it is necessary to the production of collagen, it is important to consume lots of vitamin C–rich foods. Vitamin C has been shown to stimulate the growth of collagen when applied topically, so it is often included in all kinds of antiaging cosmetics. Among my Top 10 Beauty Foods, significant amounts of vitamin C are found in kiwi, blueberries, sweet potatoes, spinach, and tomatoes. Vitamin C is also found in foods like peppers, oranges, strawberries, lemons, and broccoli. (For more information on vitamin C, see Chapter 1.)
VITAMIN A
A key beauty nutrient, vitamin A is important to skin renewal because it is involved in the proper growth, repair, and maintenance of the skin and helps control sebum levels. We know vitamin A has special significance for the skin because a deficiency of vitamin A makes the skin dry and flaky. Vitamin A is so helpful to skin that it is used in prescription medications, both oral and topical, to combat acne and other problems. More preformed vitamin A from supplements is not necessarily better, however: if you choose a multivitamin, check that at least 20 percent comes from beta-carotene, the precursor to vitamin A. Among my Top 10 Beauty Foods, animal sources of vitamin A are oysters, yogurt, and salmon. Other sources include milk, cheddar cheese, and eggs. Among my Top 10 Beauty Foods, you'll find significant amounts of beta-carotene, the precursor to vitamin A synthesis, in sweet potatoes, spinach, kiwi, and tomatoes. You can also add beta-carotene to your diet with foods like pumpkin, carrots, chilies, mangoes, cantaloupe, and apricots. (For more information on vitamin A, see Chapter 7.)
ANTHOCYANINS
In addition to their antioxidant properties, anthocyanins help stabilize the collagen matrix by means of cross-linking. This means that as your skin renews itself, you'll want these phytonutrients available to strengthen your connective tissue. Among my Top 10 Beauty Foods, anthocyanins are found in blueberries. They are also found in other blue, red, and purple foods, including other types of berries, cherries, pomegranates, plums, red cabbage, grapes, and apples.
Zinc's Role in Beauty
Recommended Dietary Allowance
WOMEN
MEN
8 mg
11 mg
A deficiency of zinc can cause skin problems, while an abundance of zinc is beneficial to the skin in many ways. Zinc is necessary for the synthesis of collagen, and its antioxidant properties help prevent wrinkles. Zinc may also help with acne symptoms.
10 Good Whole-Food Sources of Zinc
1. Oysters, 6, cooked
76.3 mg
2. Beef, cooked, 3 oz.
4.8 mg
3. Pork loin, cooked, 3 oz.
2.2 mg
4. Yogurt, fruit, 1 cup
1.8 mg
5. Baked beans, canned, ½ cup
1.8 mg
6. Milk, 1 cup (any fat content)
1.8 mg
7. Chicken, dark meat, 3 oz.
1.8 mg
8. Cashews, 1 oz.
1.6 mg
9. Chickpeas, ½ cup
1.3 mg
10. Walnuts, 1 oz. (4 halves)
0.9 mg
VITAMIN B COMPLEX
The B complex includes eight vitamins important to skin renewal because they are essential to cell reproduction. A deficiency of the B vitamin riboflavin can interfere with proper collagen synthesis, and deficiencies of other Bs can cause problems from scaly skin to acne. Among my Top 10 Beauty Foods, the best source of thiamine (B1) and biotin (B7) is walnuts, the best source of riboflavin
(B2) and pantothenic acid (B5) is yogurt, the best source of niacin (B3) is wild salmon, the best source of folate (B9) is spinach, and the best source of cobalamin (B12)—which is available only from animal sources—is oysters. Spinach, walnuts, and salmon are all good sources of pyridoxine (B6).
THE BEAUTY DIET RX
For Skin Renewal
Consume plenty of protein to build new skin.
Consume plenty of fresh vitamin C–rich foods to help build collagen.
Consume more vitamin A (from animal sources) and beta-carotene (from plant sources) to help grow fresh skin cells.
Consume more anthocyanins to strengthen your connective tissue.
Consume enough B vitamins to aid cell reproduction.
Consume plenty of zinc to assist in cell growth.
Make the switch from refined white flour to foods made with whole grains. You'll gain a wide variety of beauty nutrients, including silicon for healthy skin.
ZINC
Zinc is important to skin renewal because it is needed for the synthesis of collagen and elastin. Zinc has a special affinity for the skin and has been shown to speed wound healing and may improve the symptoms of acne. Among my Top 10 Beauty Foods, an amazing amount of zinc is found in oysters, and yogurt is a good source as well. You can add more zinc to your diet with seafood, beef, lamb, eggs, whole grains, and nuts. (For more information on zinc, see the sidebar.)
SILICON
The second most common element on the surface of the Earth (after oxygen), silicon is found in the human body in the highest concentrations in skin and hair. A deficiency of silicon is characterized by poor skin quality, dry hair, brittle fingernails, and arterial disease. As a component of collagen, silicon is important to the proper integrity of the skin. With age, the silicon content of the skin tends to decline more than it declines in other tissues. This has led to an interest in
BEAUTY BITE
Hidden Sugar
The sugars listed on the Nutrition Facts panel of food ingredients do not distinguish between naturally occurring sugars (like those in fruit and milk) and sugars that are added. This ingredient list will help you find the hidden sugars in food. Manufacturers use many kinds of sweeteners with many different names, so watch out for:
sugar
cane sugar
invert sugar
white sugar
brown sugar
confectioners' sugar
raw sugar
beet sugar
turbinado sugar
evaporated cane juice
honey
maple syrup
molasses
corn syrup
dextrin
maltodextrin
dextrose
corn sweeteners
fructose
corn syrup
high-fructose
corn syrup malt
rice syrup
fruit juice concentrate
apple juice concentrate
concentrated pear puree
galactose
glucose
lactose
polydextrose
"No added sugars" or "without added sugars" indicates that sugars have not been added in processing.
"Reduced sugar" and "less sugar" refer to products that contain at least 25 percent less sugar than a comparable product.
"Sugar-free" products are defined as less than 0.5 gram sugar per serving. Sugar-free products do not contain natural or added sugars but may contain sweeteners known as sugar alcohols that do not contribute calories or significantly affect blood sugar levels but may cause gastrointestinal symptoms because they are not completely absorbed.
If you limit your added sugar for the day to 10 percent of your total calories, and you consume 1,500 calories a day, that gives you 150 calories of added sugar to play with—the amount in one can of regular soda.
dietary silicon supplements. There also is growing interest in topical silicon-based products in the cosmetics industry. High-fiber diets contain lots of silicon, the element found in whole grains, bananas, string beans, cereals, fruit, and dairy food. Highly processed foods contain little silicon.
6. Stay Away from Sugar
We all know we should avoid sugar. It tastes great, but it adds empty calories to our diet, elevates our blood sugar levels, and throws the body into fat-storage mode. But here's another reason to stay away from sugar. Most of my clients are surprised to hear that eating sugar can sabotage your skin! Here's how it works.
When blood sugar levels are high, sugar molecules can permanently bond to proteins, including the collagen in your skin—a process known as glycation. This process produces chemical compounds called Advanced Glycation Endproducts (AGEs) that cross-link with adjacent strands of protein. When this occurs, the strands of protein that support your skin can no longer move freely, making tissues stiff and inflexible. This makes skin tougher, saggier, and more wrinkled. Glycation and cross-linking also can cause inflammatory responses.
You already know that cookies, soda, sugar-coated cereal, and ice cream have lots of sugar. A 12-ounce can of soda contains about 10 teaspoons of sugar. (One teaspoon of sugar has 15 calories.) The foods to watch out for are those that seem like they might be good for you but actually contain hidden sugar, such as fruit drinks, ketchup, commercially made granola bars and bran muffins, and some exotic waters and energy drinks.
7. Check for Food Allergies
Food allergies are often the culprit behind inflammations of the skin, including redness, hives, swelling, and eczema.
BEYOND THE BEAUTY DIET
Protect Your Skin's Acid Mantle
The term acid mantle refers to the natural covering that protects your skin, which is produced by the sweat glands and sebaceous glands. Healthy skin is a little bit acidic, which helps protect it from infection and helps prevent the growth of harmful bacteria.
When the acid mantle is disrupted, skin can become more prone to damage and infection. Many commercial skin cleansers and moisturizers have a pH of nine or higher, giving the skin a very tight, clean feel. Over time using these highly alkaline products disrupts the pH of the skin.
To help keep your skin at its natural pH level, choose topical treatments that do not interfere with its acidity. Wash your face kindly. Avoid antibacterial soaps, which tend to reduce the acidity of the skin, and know the pH of any cleansers, moisturizers, makeup or other products you use on your face. Ideally they should be slightly acidic, with a pH of approximately five to six. Having a pH outside this zone can interfere with normal skin functions, including repair and renewal.
The symptoms of food allergies and sensitivities range from mild to severe. You could have a moderate allergy to certain foods without being aware of it.
When you have an extreme food allergy, your body has a full-on inflammatory reaction for the wrong reason. It believes that molecules of wheat or egg or soy are a threat, and it wages a systemic allergic reaction that makes your throat swell up and your skin erupt in hives. Even a minuscule amount of allergen can immediately ignite another inflammatory response.
Many people have milder forms of food allergies that they don't even know about. This means on a regular basis they are eating foods that activate their immune system, causing constant, low-level inflammation.
If you know you have mild food allergies or sensitivities, don't try to get away with eating "just a little" of the food item to which you are allergic. This just keeps your immune system constantly upregulated.
If you suspect you may have food allergies but aren't sure what they are, try the elimination diet—it works! You begin by eliminating foods from your diet that tend to cause allergies. Gradually you reintroduce different foods, waiting to see if your body shows signs of sensitivity. If your skin reacts when you consume specific foods, then by eliminating any foods to which you are sensitive, you can reduce inflammation and its associated symptoms. By choosing foods that do not challenge your immune system, you restore your clear, glowi
ng complexion.
The Antiacne Diet
Is there anything more horrifying than waking up and discovering a hideous pimple on your face? OK, I admit there are worse things in life. But when it comes to everyday problems, acne can be really discouraging.
Acne is caused by clogged pores and the inflammation of the sebaceous glands and hair follicles. When the glands in the skin produce too much sebum, the oil combines with dead skin cells, and pores become plugged. This creates blackheads and whiteheads.
There is a link between diet and acne—but it's not what most people think it is. Many of us grew up believing that chocolate and fried foods cause acne, but the real dietary culprits are sugar and foods that promote inflammation. How exactly does it happen? Loren Cordain, Ph.D., a professor of health and exercise science at Colorado State University who has studied the link between foods and acne, says that when you eat too many carbs (too often and in the wrong proportions), your body makes more insulin, which increases production of hormones known as androgens. High levels of androgens cause sebaceous glands in the skin to
THE BEAUTY DIET RX
For Acne
Avoid highly processed refined carbohydrates and sweet foods. They create a spike in blood sugar that sets off a series of hormonal changes that cause inflammation and acne.