A QUICK check-out on the labels on your favourite skin-care products and potions will show that many of the beautifiers contain ingredients you'll find in your fridge. Which made us think: Why not get more of the good-for-you stuff to enhance your complexion from the inside out' So we scoured the science and spent face-time with top experts to develop three diets-one each to tackle acne, aging and dry, dull skin-that basically involve filling up on delicious foods rich in skin-saving nutrients. Give them a try and don't be afraid to pile your plate high: It is practically impossible to overdo on nutrients through whole foods alone. All you have to do is identify your top skin woe and dish up a gorgeous future.Acne:Sadly, embarrassing breakouts don't always disappear after high school, but getting plenty of these three nutrients can help you banish blemishes whatever your age.Vitamin A: 'This antioxidant thins the epidermis, or outer layer of skin, which produces dead cells that can clog pores,' explains Jody Levine, M.D., a dermatologist in New York City. It also dries up sebum, the gross, oily, waxy stuff your skin glands produce that mixes with dead skin cells to create clogs and transport you to Zitville. The daily value (DV) of A is 5,000 international units (IUs), so get at least that much, and pair it with healthy fats such as olive oil or avocado: A is a fat-soluble vitamin, so your body will absorb it better.Good sources of vitamin A are sweet potatoes, leafy greens such as spinach, kale and broccoli; bright red, yellow and orange produce such as carrots, cantaloupe, red bell peppers, red chilli peppers and asparagus.Zinc: The mineral helps tame skin's oil production; less oil (if you have an excess of the stuff) means less sebum-and fewer pimples. The RDA for zinc is 8 milligrams. Good sources include raw oysters, fortified breakfast cereals such as Total, blue crab, turkey, beef sirloin, pork loin and part-skim ricotta.Omega-3 Fatty Acids: They help maintain the body's essential oils, the healthy, non-pore-clogging kind that keep skin cells from drying out, flaking and congesting pores, Dr. Levine says. They also have anti-inflammatory properties that aid with healing. Good sources are flaxseed, canola oil and soybean oil.Dry, Dull Skin:You already know that drinking plenty of liquids helps rejuvenate flaky, flat-looking skin, so keep the water flowing-then add these vital nutrients to your freshen-up arsenal.Omega-3 Fatty Acids: As we get older, our oil glands produce less oil, so you see more flaking and scaling, experts say. Omega-3s may help lubricate skin to keep it looking dewy. Try to consume 600 mg a day.Niacin, also good for dry dull skin, can be found in chicken, canned light tuna, wheat flour, pork chops, beef sirloin and cornmeal.Biotin: This is another B vitamin, and although its mechanisms aren't yet well understood, biotin has been shown to help hair and nails grow, and it may also aid skin-cell turnover, which keeps your complexion looking fresh. There's no RDA, but doctors consider 30 micrograms adequate. Good sources are eggs, avocado and salmon.'When skin cells dry out, their barrier to the environment breaks down. Bacteria and other things from the outside can then penetrate more easily and cause an inflammatory reaction. And that means you can add redness and irritation to your list of complaints. Niacin, a B vitamin, appears to help strengthen the skin's barrier, by both hydrating cells and acting as an anti-inflammatory, Dr. Levine says. The RDA for niacin is 14 mg.Signs of AgingGetting older is fine (wisdom, respect, all that good stuff). Looking older, not so much. Thankfully, we can help stall the process by eating strawberries, pineapple and other delish foods.Vitamin A: Of skin's several layers, the dermis, which lies right below the surface layer of skin (or epidermis), contains all the collagen, a protein that gives skin plumpness and elasticity. Vitamin A helps increase collagen production and thickens the dermis. The result: Skin looks fuller and bounces back more readily. And because it is an antioxidant, A also helps repair the free radical damage to skin cells that leads to wrinkling and sagging. Good sources are the same as mentioned above for treatment of acne.Vitamin C: Also an antioxidant, 'vitamin C basically helps mop up free radicals before they do any damage,' Dr. Levine says. You'll hit your mark at 75 mg. Good sources are red bell peppers, broccoli, strawberries, papaya, pineapple, kiwifruit, cantaloupe and cauliflower.Plant Polyphenols: These organic plant chemicals seem to do double dermis duty. For starters, polyphenols in green tea significantly increased circulation to skin in a recent study at the University of Witten-Herdeck in Germany. People who drank water mixed with cocoa powder high in flavonols, another type of polyphenol, experienced a similar increase in hydration and blood flow to their skin, as well as less roughness and scaling, a study in The Journal of Nutrition shows. What's more, cocoa's flavonols seem to offer some UV ray protection: The skin of cocoa sippers showed less redness after sun exposure. A few ounces a day of green tea and chocolate should do the trick.Courtesy: Self Magazine
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