Top Fall Foods for Skin Health!

One of the great aspects about fall is that we find ourselves surrounded by swirls of vivid yellow, red, orange and green colors.  Luckily for us, this season also yields produce that is just as colorful and nutrient rich that proves beneficial to our body.  Take a look-you may just find some of your favorites!

apples

Apples

Is there some truth behind the adage an apple a day keeps the doctor away?  Well, apples (whether sweet or tart) contain heart-healthy flavonoids, are full of antioxidants, fiber, and collagen stimulating vitamin C.  Just remember to eat the skin too as it contains most of the healthy fiber and nutrients and do follow up with your doctor regularly to be on the safe side.

pears

Pears

These naturally sweet and juicy fruits are a good source of fiber, wound healing vitamin C and copper. They’re also a great source of potassium which is necessary for a healthy heart, muscles and nerves.

sweet-potatoes

Sweet potatoes

Sweet potatoes are extremely rich in  vitamin A which is important for good vision, healthy skin and a strong immune system as well as a good source of iron and anti-inflammatory benefits.

squash

Squash

This versatile vegetable contains healthy omega-3 fatty acids which can emhance skin’s natural glow and provide perhaps a little bit of relief to skin that is dry and prone to eczema.  It’s also an excellent source of vitamin A as well.

pumpkinpatch

Pumpkin

A fall favorite food, pumpkin is considered a low calorie food that is full of fiber, potassium, calcium, copper, phosphorus  and a high content of vitamin A.  Also a good source of B vitamins ( niacin and thiamine) that boosts circulation for healthy skin. Unfortunately, pumpkin lattes don’t count.

pomegranate

Pomegranates

This tangy, high antioxidant rich fruit is a good source of vitamin C and folate.  Antioxidants work to counter the effects of free radicals that damage healthy cells.

 

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Kiwi

This green colored fruit contains enzymes that can aid in digestion; are a good source of free radical quencher vitamin E; potassium and copper; have antioxidants that protect the cell DNA  from oxidative damage; and has more vitamin C than an orange.

Fresh clementines

Tangerines 

These citrus fruits may be small but they are packed with vitamin C and are a good source of beta-carotene.   Beta-carotene is converted to vitamin A, an essential nutrient with antioxidant activity that helps to protect cells from damage.

And there you have it.  A list of some popular foods for a ‘beauty-fall’ complexion!  🙂

What are some of your favorite fall foods? 

Stephanie

Disclaimer: The contents on this website, and any related links, are provided for general informational purposes and should NOT be considered medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read here. Please consult a healthcare provider if you have any questions about a particular health condition. 

Can Fat Help Dry Skin?

EFAs

The dreaded F-word: fat.

Although many think fat-free is the way to go, if you find that not even topical ingredients help your dry skin, take a look at your diet.  While fats are given a negative connotation, they are a crucial component of good health as it helps your body retain heat, lubricates the skin and assists in absorption of fat-soluble vitamins A, D, E and K.

Not All Fats Are Created Equal

So does this mean you can overly indulge in french fries?  Wishful thinking, but no.  Fried foods don’t make the cut. However, the benefits you’ll reap from the good fats just may outweigh this notion and allow for the occasional treat.

Enter essential fatty acids (EFAs). EFAs are acids the body can’t manufacture on its own and therefore need to be obtained through our diet.  EFAs are necessary for brain and body development, metabolism, and hair and skin growth.   At a cellular level, EFAs are important because cell membranes hold water in, and the stronger they are, the better your skin cells can retain that moisture.  A deficiency in EFAs can result in dermatitis (eczema), reduced barrier function, scaly skin and increased moisture loss.

 EFA Types: Omega-3 and Omega-6.

Linoleic acid is an omega-6 that is used to make important hormones and maintains the lipid barrier of the skin.  Linoleic acid is found in oils made from safflower, grapeseed, sunflower, corn, soybean, borage and flaxseed but is also found in raw nuts, seeds and legumes. *It’s important to note that high amounts of omega-6 can promote inflammation, so low amounts are key.  The typical American diet has an excess of omega-6.

Alpha-linolenic acid is an omega-3 that is a popular nutrient for healthy skin and reduces inflammation.  The Mediterranean diet is high in omega-3.  Sources of omega-3 rich foods include salmon, mackerel, tuna, herring, trout, cod, fish oil, walnuts, flax, pumpkin seeds and algae.

Dry skin, for the most part can be reversed with topical and ingested supplementation.  However, ALWAYS consult a medical professional and/or registered dietitian before implementing any changes in your diet to verify there are no contraindications with certain medical conditions or medications.

Do you notice a difference in your skin with certain foods you eat or don’t eat? Do share! 

Disclaimer:  The contents on this website, and any related links, are provided for general informational purposes and should NOT be considered medical advice. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Never disregard professional medical advice or delay in seeking it because of something you have read here. Please consult a healthcare provider if you have any questions about a particular health condition.