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Better skin from the inside out

by Wendy Smith

I remember lying in the hot Tennessee summer sun slathered in baby oil mixed with a few drops of iodine and turning the color of a freshly cooked lobster. I did this on a regular basis during my teenage summers for, alas, my fair skin never tanned, and the best I could hope for was to get enough freckles to melt together so that I looked tan or at least slightly peachy when I wasn’t bright red and peeling. At the time, I thought all I had to do to keep my youthful skin was moisturize, but it doesn’t quite work that way.

Many experts now say that most skin damage and accelerated aging is caused by free radicals, those pesky oxygen ions floating around just waiting to ravage our good looks by stealing electrons from perfectly healthy molecules in our skin. And sunlight, aside from providing far more ultraviolet rays than we need, is a free radical catalyst. When sunlight hits our skin, all kinds of insidious free radical damage begins. The short story is that free radicals damage collagen molecules that make our skin soft and resilient. The damaged collagen molecules create defects (wrinkles, loss of elasticity, uneven tones) in the skin. And it’s not just the sun—there is a myriad of other ways to “turn on” free radicals. Air and water pollution, toxins in food and the environment, even the off gases that synthetic clothing and furniture emit, turn on free radicals.

So what’s a girl to do to keep her dewy complexion? There are actually several things. First of all, free radical damage can be reduced by antioxidants that limit or reverse to some extent the damage that free radicals do. Antioxidants sort of “turn off” the molecular aging processes that free radicals turn on. Vitamin A and vitamin E are good fat soluble antioxidants that also slightly boost the body’s ability to withstand ultraviolet radiation. Vitamin A is useful in fighting severe acne and protects hair and vision. It also aids in calcium absorption and bone health. Vitamin E, especially tocotrienol vitamin E (HPE) which is simply an extremely powerful type of vitamin E, has been used in skin care products for years, but, taken internally, it is very good at boosting the moisture content of the skin and controlling free radical damage. The average adult can take up to 10,000-20,000 IU of vitamin A per day (Vitamin A is stored in the body and can be toxic in larger amounts, although beta carotene is a water soluble source of vitamin A and may be taken in greater amounts) and 400-800 IU of vitamin E a day. Another good antioxidant is vitamin C. It is water-soluble and needs to be replenished on a daily basis. Vitamin C is very important and aids in the absorption of other nutrients by keeping cell membranes healthy. Take a vitamin C with a high bioflavonoid content which strengthens connective tissue and capillary walls (and helps prevent spider veins). Vitamin C is responsible for the production of collagen and helps wounds heal more quickly. The average adult can take 3,000-5,000 milligrams of vitamin C daily.

Another fabulous and universal (soluble in water and fat) antioxidant is alpha lipoic acid. It is 400 times more powerful than vitamins C or E and fights free radical damage inside and outside the body. It can prevent inflammatory reactions in the body (which trigger many types of disease) and is thought to slow the onset of illnesses such as Alzheimer’s and arthritis. Alpha lipoic acid is also useful in controlling diabetes as it helps to regulate blood sugar. The average person should take about 100 milligrams a day.

Then there are the familiar essential fatty acids, namely omega-3 fatty acids. The usefulness of these can not be understated in hydrating the skin and producing a glowing complexion. In addition, omega-3 fatty acids fight inflammation, aid in heart health and can be very useful in healing skin conditions such as eczema.

Although there are other vitamins and minerals that help our skin fight sun damage and aging, the aforementioned ones are very important. All of these can be taken as supplements, however it is always wise to get as much nutrition as possible from actual food.

Most Americans do not get enough fruits and vegetables, which are rich in antioxidants as well as fiber and water. Organic food is a good choice over non-organic for several reasons. Pesticide contamination can reek of free radicals as well as poisonous chemicals.

There are many skin healthy foods that provide a range of tastes as well as skin optimizing nutrients. For example, cold water fish, free range meats and eggs and flax seeds are just a few ways to load up on omega-3’s. Squash, spinach, onions, green beans, asparagus, collard greens, green peppers, strawberries, raspberries, blueberries, cantaloupe and kiwi are all rich in antioxidants as well as other nutrients. Fats such as olive oil, walnut oil, canola oil, nut butters and avocados are necessary to help the skin stay moist. This is only the short list of beneficial foods.

There are still two months of summer. Use sunscreen and protect yourself from the inside out. It’s the best thing you can do for your skin.

July 22, 2004 • Vol. 14, No. 30 © 2004 Metro Pulse