RAINE MAGAZINE Volume 16 | Innovate

BEAUTY
Top 5 Summer
Foods for
Healthy Skin
by DERMATOLOGIST Dr. Michael Spicer
Fish
Who would have thought that fresh fish is probably the best food
for your skin? This food group is especially high in Vitamin D, E and
Omega 3 fatty acids. The Omega 3 fatty acid, eicosapentaenoic
acid (EPA), has been shown to block matrix metalloproteinases
(MMPs). UV exposure from the sun can cause these MMP’s to
degenerate collagen and cause fine lines wrinkles. So a little fish
in your diet may help you preserve that youthful appearance.
Raw fish, like that found in sushi, is one of the best sources of
natural Vitamin D, especially herring, mackerel, salmon and tuna.
Studies have determined that Vitamin D is arguably one of the
most important supplements for general health. Persons with low
vitamin D are more at risk for colon, breast, and even skin cancer.
So wear your Épicé Daily Facial Moisturizer with SPF 20+ and
enjoy a weekly portion of fish. If you are vegetarian or vegan, I
suggest supplementing with a daily dose of 2000 mg Vitamin D3.
Green Tea
Green tea is an excellent source of natural polyphenols.
Polyphenols are powerful antioxidants that can help protect the
skin against the damaging UV rays form the sun. According to the
Journal of the American Academy of Dermatology, drinking two
cups or more of green tea can reduce the risk of developing a
particularly common skin cancer, called squamous cell carcinoma,
by thirty percent. Of course, for proper sun protection still wear your
Épicé Daily Facial Moisturizer SPF 20+ or for the sports fanatics,
Epi-Dry SPF 50+ sunscreen. Help your skin look younger longer by
drinking a couple of cups of green tea can daily.
You are what you eat, and a healthy balanced diet is essential for
healthy, glowing skin. There are several foods that you can include in
your daily routine to help keep your skin healthy.
Fruits
We all know that fruits and vegetables are important in a healthy diet, but which
ones are best for your skin? A study in the Journal of Agricultural and Food
Chemistry looked at which fruits have the highest overall antioxidant level.
Antioxidants are important because they absorb and neutralize damaging
free radicals from the environment. They found that strawberries had the
highest overall antioxidant level, followed by plums, oranges, red grapes, kiwi
fruit, pink grapefruits, white grapes, bananas, apples, tomatoes, pears, and
honeydew melons.
Vegetables
Vegetables are high in fiber, vitamins, and minerals needed to retain that
youthful appearance. For example, spinach is high in iron and sulfur, important
in red blood cell formation and smooth skin, respectively. Chili peppers have
the highest natural Vitamin C content. Vitamin C is essential in collagen
development and with the passing of time and UV exposure the collagen of
the skin starts to degenerate. Make sure to include foods high in Vitamin C
to keep that youthful appearance. Add color and flavor to your favorite food
or salad with yellow bell peppers. Yellow Bell Peppers have over 400% more
Vitamin C than green bell peppers. Vitamin C is a great antioxidant, which
helps protect the skin from harmful free radicals in the environment. Red bell
peppers are the second highest, so the next time you are in the produce
section, choose yellow and red bell peppers instead of the usual green ones.
Nuts
Almonds and walnuts are excellent sources of biotin. Biotin, called
Vitamin H, is a must for healthy skin, hair, and nails. As a health tip
I recommend 3 milligrams of biotin daily for damaged hair or nails,
but a serving of almonds will help keep the skin healthy. Nuts such
as walnuts, sunflower seeds, almonds, and flax seeds are a great
source of essential fatty acids and oils. These essential fatty acids
are necessary for our health. Humans can’t make them and they
must be obtained through diet. Studies show that these fatty acids
are essential not only for brain function and cardiovascular health,
but they are also necessary to keep your skin looking healthy.
Flax seed oil in particular is known as an excellent supplement
for people with dermatitis, eczema, and sensitive skin. Much of
the skin’s barrier is due to its lipid oil content. These lipids keep
the moisture that is in the skin from evaporating, keeping it soft
and supple. Many moisturizing skin care preparations use nut oils,
such as shea, macadamia, peanut, and safflower seed oils. Some
believe that changing your diet to include these polyunsaturated
fatty acids (PUFA’s) can actually help with skin problems such as
acne.
In conclusion, no one food is best, but if you start a balanced diet
using a combination of the above you should notice a difference in
your skin in five days. Give it a try!
Dual trained in both dermatology and dermatopathology, Dr.
Michael Spicer founded the international beauty brand, Épicé
International. To learn more about Dr. Spicer and how you can
achieve great skin, visit: www.epiceinternational.com
58
Raine Magazine - Volume 15