Nutrients for the skin, face

Dear Dr. Dana,

In one of your past columns, you mentioned that in order to maintain the smoothness of one’s face and skin, it has to be nourished.

I would like you to explain further what you meant. How does one nourish one’s face? I can only guess that the source of nutrients is the food that we eat. If so, what are these food items and what nutrients do they contain?

For my benefit and that of your other readers, can you kindly tell us the how’s, when’s, and why’s of nourishing one’s face and skin? Thank you and more power.

Dear Jessah,

Jessah

By far, the most important ways to keep your skin smooth, healthy and free from fine lines, wrinkles and sagging associated with premature aging are the following: caring from within—by eating a healthy diet, exercising regularly, managing stress effectively and not smoking; and caring from without—by protecting your skin from the sun and, if necessary, using a moisturizer.

You will need a moisturizer and a sunscreen for outer skincare. These are the two most useful products. Sometimes, they come as one. They are combined as quality moisturizer (SPF 15 or much higher).

Certain nutrients are particularly skin-friendly. Here is a list of the best nutrients for the skin:

Alpha linolenic acid (an essential omega-3 fatty acid) can be found in green, leafy vegetables, beans and canola oil.

Vitamin A and beta carotene help skin retain moisture and promote collagen and elastin production and reduce free-radical damage from ultra-violet (UV) light, smoking and stress. They are found in fish, dairy, eggs, and red and yellow, orange and dark green fruits and vegetables.

B-complex vitamins, particularly folic acid, are vital for nerves, blood vessels and muscles. They help retain moisture, reduce puffiness and encourage skin renewal.

Calcium reduces the skin’s nerves, muscles and blood vessels. It is found in canned fish with bones, shellfish, dairy products, eggs, green leafy vegetables and broccoli.

Vitamin C helps protect and heal skin, while Vitamin E helps prevent free radical damage, encourages moisture retention and reduces scar formation. This anti-oxidant is found in meat, fish, dairy products, green leafy vegetables, legumes, nuts, seeds and whole grains.

Haven’t you noticed that most of these nutrients can be found in more or less the same sources? Considering that the skin is the largest organ of the body, its show window, it should be given the highest priority. Make a habit of eating the nutritious food enumerated above, and on a regular basis allow yourself to be pampered by professionals.

Very truly yours, Dr. Dana R. Sesante