Thursday | March 28, 2013
ABCs of Skin Health
Know your Vitamin ABCs:
You may have heard the expression, “You are what you eat.” That goes for your skin as well. A diet rich with essential vitamins and nutrients may not only contribute to your well-being, but also keep your skin looking healthy.
Don’t worry, you don’t have to eat liver (unless you like it, of course), but it is a good source of Vitamin A, which according to the Dieticians of Canada can help keep your skin and other body parts healthy. Vitamin A is also found in dairy products, such as milk and cheese, and some fish, including cooked or raw bluefin tuna, pickled herring and cooked mackerel and oysters. Carotenoids, which are found in plant foods also convert to Vitamin A in the body, and according to one study, might prove to be useful in preventing collagen breakdown from UV-ray damage. Sweet potatoes are a good source as are tomatoes, broccoli, dark green leafy vegetables like spinach, and dark orange vegetables such as carrots and sweet potatoes. The Dieticians of Canada website lists other sources and the recommended serving sizes. If you already have some visible signs of sun damage, the Canadian Dermatology Association says that some Vitamin A preparations can help restore skin to a more youthful appearance.
Vitamin B3 (Niacin):
While the verdict is still out on the skin health benefits of this vitamin, Niacinamide, a derivative of Niacin, can help the skin retain moisture, which can become difficult as we age, according to an article in the Journal of Cosmetic Dermatology. Good sources of Vitamin B3 according to the Dieticians of Canada are mushrooms, peanut butter, meat, fish, poultry, whole grains and enriched grains.
Vitamin C can aid in collagen and elastin production at the skin level according to the study published in the Journal of the American Academy of Dermatology. Citrus fruits and dark green leafy vegetables are a good source of Vitamin C, which can also help to boost your immune system. While most people have heard that oranges have vitamin C, you can also find it in more exotic fruits like guava, papaya or kiwi fruit. Red and yellow peppers (either raw or cooked), cooked broccoli and Brussels sprouts, as well as raw tomatoes or even canned tomato sauce will help you get the Vitamin C you need.
Vitamin E is thought to protect cell membranes and be important to skin health because of its antioxidant properties, according to the report in the Journal of the American Academy of Dermatology. Antioxidants help to protect the skin from environmental damage stemming from pollution and ultraviolet radiation. Shelled sunflower seeds, almonds, peanut butter, avocados, leafy green vegetables can be good sources of Vitamin E.
It’s always important for you to speak to your doctor, dietician or other health care provider about what you are eating, as people have allergies, food sensitivities and medications that can interact with certain foods (such as grapefruits). They can also advise you on the quantities of specific foods you need to eat to get the right amount of vitamins for your well-being.
For healthy skin there are some other letters (and numbers!) to keep in mind:
You know what plants look like when you don’t water them. Water is important for our overall health, which is essential to keeping your skin looking good.
UVA and UVB:
Make sure you use sunscreen with protection from both types of sun rays: UVA can penetrate to deeper layers of your skin and UVB is the primary cause of sunburn.
Time 4 you:
While more frequent visits are optimal, our Spa Care Experts™ recommend having a facial at least four times per year, once every season to help keep your skin looking healthy. Our aestheticians have knowledge of the best products and routines for your specific type of skin. They use products with active ingredients that work to rejuvenate your skin and use specialized equipment to give you a deep cleaning. They can also send you home with recommendations and a regimen to help you keep your skin healthy all season. So remember that your skin is also in need of “spring cleaning.” Take some time out for you and visit Elmwood Spa for your next facial. This April, if you pre-book and pre-pay for your two ElmLine Facials, you’ll take home a complimentary ElmLine Starter Kit (up to $120 value). more