FOOD FOR THE WINTER FOR GREAT SKIN

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My skin gets so dry because of the cold weather so I did some research and found great info on foods we should definitely focus on during the winter months in an article that Kerri-Ann Jennings, M.S., R.D. Associate Nutrition Editor for EatingWell Magazine wrote:

 

Grapefruit – Pick a pink one, though, because pink grapefruit gets its pink-red hue from lycopene, a carotenoid that may help to keep your skin smooth. In a study published in 2008 in the European Journal of Pharmaceutics and Biopharmaceutics, researchers found that of the 20 individuals studied, those who had higher skin concentrations of lycopene had smoother skin. You can also get lycopene from tomatoes, carrots, watermelon, guava and red peppers.

 

Coffee – Drinking a single cup of coffee daily may lower your risk of developing skin cancer. In one study of more than 93,000 women, published in the European Journal of Cancer Prevention, those who drank one cup of caffeinated coffee a day reduced their risk of developing nonmelanoma skin cancer by about 10 percent. And the more they drank — up to about six cups or so per day — the lower their risk. Decaf didn’t seem to offer the same protection.

 

Tea – Research suggests caffeine in tea (coffee too) may help to protect your skin against skin cancer. Caffeine basically kills precancerous and ultraviolet-damaged skin cells by blocking a protein that they need to divide, explains Paul Nghiem, M.D., Ph.D., associate professor of dermatology at the University of Washington Medical School. In a study where mice were exposed to harmful sunburn-causing ultraviolet B rays, caffeine inhibited the formation of skin tumors.

 

Edamame – It’s rich in isoflavones — and isoflavones act like antioxidants, scavenging for and mopping up harmful free radicals caused by sun exposure. Isoflavones may also help to preserve skin-firming collagen — which begins to decline starting in our 20s.

 

Carrots – They contain the carotenoids beta carotene and lycopene — both of which may shield your skin against UV damage. In one study, participants who were exposed to UV light had almost 50 percent less skin reddening after they drank about 1 2/3 cups of carrot juice or ate 2 1/2 tablespoons of tomato paste daily, in addition to their regular diet, for 10 to 12 weeks.

 

Tuna – Tuna and other omega-3-rich fish — may help keep your skin looking youthful and prevent skin cancer. EPA (eicosapentaenoic acid), one of the omega-3 fats in fatty fish, has been shown to preserve collagen, a fibrous protein that keeps skin firm. And EPA in combination with the other omega-3 in fish, DHA (docosahexaenoic acid), helps to prevent skin cancer by reducing inflammatory compounds that can promote tumor growth, says Homer S. Black, Ph.D., professor emeritus in the department of dermatology at Baylor College of Medicine in Houston. Aim to eat two servings of fatty fish each week: not only are the omega-3s good for your skin, they’re good for your heart too.

 

Broccoli – Eating more vitamin C-rich foods, such as broccoli, may help to ward off wrinkles and age-related dryness, suggests research from 2007 in the American Journal of Clinical Nutrition. Vitamin C’s skin-smoothing effects may be due to its ability to mop up free radicals produced from ultraviolet rays and also its role in synthesizing collagen, a fibrous protein that keeps skin firm.

 

Spinach – Spinach boasts lutein, a carotenoid that protects your skin from UV damage. When buying spinach, pick the one right up in the light: New research, published in the Journal of Agricultural and Food Chemistry, reveals that spinach stored continuously under the light for as little as three days boasted higher levels of vitamin C and preserved levels of K, E, folate and the carotenoids lutein and zeaxanthin.

 

Cocoa – Cocoa (and tea and red wine) contain a type of flavonoid called epicatechin. In a study of 24 women, published in the Journal of Nutrition, drinking an epicatechin-rich cocoa beverage daily for 12 weeks improved skin texture. The authors explained that epicatechin increased blood flow to the skin, boosting nutrient and oxygen supply — both factors essential for keeping skin healthy.