Your Skin Cares What You Eat. A Lot.

What you eat significantly impacts your skin health.

Shocker, I know. Who would've thought, right?

Sarcasm aside, let's talk about some specifics when it comes to the ways our diet can affect the health of our skin.

First stop? Caffeine. (Don't shoot the messenger.)

Maybe you love a nice latte or, like my family, a great big icy Diet Coke. I get it. But here's the thing: caffeine is not your skin's friend. So be careful with habitual caffeine consumption. Everyday caffeine can dry out your skin and enhance long-term fine lines and wrinkles. Sure, caffeine gives us a quick burst of energy, but did you know, in doing so, it accelerates the aging process on a cellular level? Like I said, don't shoot the messenger. These are just the facts. Do with them what you will (she says as she takes her own little swig of Diet Coke).

Next stop: amino acids.

Whether they're produced internally or applied topically, amino acids (aka: building blocks) help to strengthen your immune system, maintain your skin's hydration & resilience, and just basically help you look (and be)...healthier. Amino acids also protect skin from free radical damage, while also reducing telltale signs of aging by building proteins to help support skin cells, boost hydration and maintain moisture levels in your skin's upper layers. They can't stop you from aging. But they can sure help you stop looking like you're aging in fast-forward time-lapse.

Protein in foods like fish and lean meats supply the amino acids you need to make collagen, which is needed for maintaining the strength and integrity of your skin.  

What about Vitamin C?

Vitamin C does so many great things for your body, specifically for your skin. That's why it's important to make sure you incorporate Vitamin C-rich foods into your rotation—vegetables like sweet peppers, sweet potatoes, yams, spinach, carrots, broccoli, kiwi and any citrus fruit. They all help to waterproof (think anti-soggy-ness, not anti-wetness) and shield your skin, repairing and supporting your skin barrier. Vitamin C is absolutely essential for the growth, development, and repair of all body tissues, as well as the creation of collagen and the healing of wounds.

It's crucial to remember that our bodies don't have naturally-occurring Vitamin C. Which means we have to make sure we're actively giving our bodies enough, from broccoli and kale to strawberries and oranges. Luckily, it's not a tough "pill" to swallow.

Next stop: Omega-3s!

Omega-3s are crucial to help keep your skin thick, supple, and moisturized. They help regulate the skin's oil production, improve hydration, subdue breakouts, and minimize signs of aging. They can also help soften rough, dry skin, and have a soothing effect on the irritation and dermatitis. And if I stopped there, it'd be plenty impressive, wouldn't it? But Omega-3 fatty acids also act as transcription factors.

"TRANSCRIPTION FACTORS, CATHERINE?!?!" you say.

I know, I know. I told you we were gonna get science-y here! Transcription factors are proteins that regulate the transcription of genes—meaning, they're copying into RNA, on the way to making a protein. In this case, they positively affect the skin barrier and appear to increase skin hydration, promote healthy insulin levels, help establish a healthy stress response, and buffer the skin from sun damage. Pretty amazing. Now you're into transcription factors, too.

The good news is that Omega 3s (and their transcription factors) are everywhere. You just have to know where to look: fatty fish, avocado, nuts, (particularly walnuts), flax seeds, olive oil, oysters (a personal favorite, but more a splurge than an everyday source), and even Brussels sprouts

OK, to sum it up, in honor of the legend David Letterman let's do a top 10. Here we go...

TOP 10 FOODS FOR YOUR SKIN (Letterman would do it reverse, we know)

1. Fatty fish, besides having a lot of Omega 3 fatty acids, are also a source of vitamin E, one of the most important antioxidants for your skin as it helps protect your skin against damage from free radicals and inflammation. Fatty fish also supply zinc—a mineral vital for regulating inflammation, overall skin health, and the production of new skin cells. Learn to love fish because they'll  reduce inflammation,  protect your skin, and keep it moisturized.
2. Avocados are high in beneficial fats (the good kind) and contain vitamins E & C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage. Repeat after me: "Guacamole is my friend."
3. Walnuts are a good source of zinc, vitamin E, selenium, and protein, all of which are nutrients your skin needs to stay healthy! (I knew there was something about Laura Ingalls Wilder's Walnut Grove I loved. And it wasn't the bonnets.) 
4. Sunflower seeds are an excellent source of nutrients including vitamin E, which is an important antioxidant for the skin. They're really great as a (very portable) snack. I often just have a little bag in my car.
5. Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock, and may protect your skin from sun damage. (But you should still use sunscreen too.)
6. Red or yellow bell peppers contain plenty of beta carotene and vitamin C, both of which are important antioxidants for your skin. Vitamin C is also necessary to create the collagen that keeps your skin strong.
7. Broccoli is a good source of vitamins, minerals, and carotenoids—all critical to skin health. It also contains sulforaphane, which may help skin cancer and protect your skin from sunburn. Just don't warm it up in the office microwave, please.
8. Tomatoes are a good source of vitamin C, and all of the major carotenoids especially lycopene. These carotenoids protect your skin from sun damage, and may help prevent wrinkling.  What's better than a homegrown tomato? As legendary songwriter Guy Clark sang, "Only two things that money can't buy / That's true love and homegrown tomatoes."
9. Dark chocolate Now we're talking! Cacao contains antioxidants that may protect your skin from sunburn as well as improve wrinkles, skin thickness, hydration, blood flow, and skin texture. And who are we kidding? It's delicious.
10. Red grapes contain resveratrol, a famous antioxidant known for how it might slow your skin's aging process by battling the harmful free radicals that damage your skin. 
11. And many more! Our advice? Make your diet deliciously diverse by eating the color of the rainbow from your produce section or from your local farmers market! A blueberry. A green apple. Orange carrots. Yellow pears. Purple beets. Some red cabbage (or homegrown tomatoes).

Eat up and watch your skin and appearance change for the better.

The bottom line: what you eat significantly affects your skin health. The good news is that they're all delicious.