But what you eat also impacts another organ — your skin.
As scientists learn more about diet and the body, it's increasingly clear that what you eat can significantly affect the health and aging of your skin.
This article takes a look at 12 of the best foods for keeping your skin healthy.
1. Fatty Fish
Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They're rich sources of omega-3 fatty acids, which are important for maintaining skin health.
Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin.
The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun's harmful UV rays.
Getting enough vitamin E is essential for helping to protect your skin against damage from free radicals and inflammation.
This type of seafood is also a source of high-quality protein, which is needed for maintaining the strength and integrity of your skin.
Lastly, fish provides zinc — a mineral vital for regulating:
- overall skin health
- the production of new skin cells
Zinc deficiency can lead to skin inflammation, lesions, and delayed wound healing.
Fatty types of fish, such as salmon, contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They're also a good source of high-quality protein, vitamin E, and zinc.
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin.
Getting enough of these fats is essential to help keep skin flexible and moisturized.
One study involving over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin.
Preliminary evidence also shows that avocados contain compounds that may help protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging.
Avocados are also a good source of vitamin E, which is an important antioxidant that helps to protect your skin from oxidative damage. Most Americans don't get enough vitamin E through their diet.
Interestingly, vitamin E seems to be more effective when combined with vitamin C.
Vitamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy.
Vitamin C deficiency is rare these days, but common symptoms include dry, rough, and scaly skin that tends to bruise easily.
Vitamin C is also an antioxidant that helps to protect your skin from oxidative damage — caused by the sun and the environment — which can lead to signs of aging.
A 100-gram serving, or about 1/2 an avocado, provides 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C.
Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.
Walnuts have many characteristics that make them an excellent food for healthy skin.
They're a good source of essential fatty acids, which are fats that your body cannot make itself.
In fact, they're richer than most other nuts in both omega-3 and omega-6 fatty acids.
A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis.
On the other hand, omega-3 fats reduce inflammation in your body — including in your skin.
While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare.
Because walnuts contain a good ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6.
What's more, walnuts contain other nutrients that your skin needs to function properly and stay healthy.
One ounce (28 grams) of walnuts contains 8% of the DV for zinc.
Zinc is essential for your skin to function properly as a barrier. It's also necessary for wound healing and combating both bacteria and inflammation.
Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams).
Walnuts are a good source of essential fats, zinc, vitamin E, selenium and protein — all of which are nutrients your skin needs to stay healthy.
4. Sunflower Seeds
Sunflower seeds are an excellent example.
One ounce (28 grams) of sunflower seeds packs 49% of the DV for vitamin E, 41% of the DV for selenium, 14% of the DV for zinc, and 5.5 grams of protein.
Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.
5. Sweet Potatoes
Beta-carotene is a nutrient found in plants.
It functions as provitamin A, which means it can be converted into vitamin A in your body.
Beta-carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes.
Sweet potatoes are an excellent source — one 1/2-cup serving (100 grams) of baked sweet potato contains enough beta-carotene to provide more than six times the DV of vitamin A.
Carotenoids like beta-carotene help keep your skin healthy by acting as a natural sunblock.
When consumed, this antioxidant is incorporated into your skin and helps to protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin.
Interestingly, high amounts of beta-carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance.
Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage.
6. Red or Yellow Bell Peppers
Like sweet potatoes, bell peppers are an excellent source of beta-carotene, which your body converts into vitamin A.
One cup (149 grams) of chopped red bell pepper contains the equivalent of 156% of the DV for vitamin A.
A single cup (149 grams) of bell pepper provides an impressive 211% of the DV for vitamin C.
A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age.
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 collagen, the structural protein that keeps your skin strong.
Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C.
It also contains lutein, a carotenoid that works like beta-carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.
Sulforaphane is also a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body.
In laboratory tests, sulforaphane reduced the number of skin cells UV light killed by as much as 29%, with protection lasting up to 48 hours.
Evidence suggests sulforaphane may also help maintain collagen levels in your skin.
Broccoli is a good source of vitamins, minerals, and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn.
Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.
Beta-carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling.
Because tomatoes are rich in carotenoids, they're an excellent food for maintaining healthy skin.
Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids.
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.
Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.
Isoflavones may benefit several parts of your body, including your skin.
One small study involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity.
In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong.
These isoflavones not only help to protect the cells inside your body from damage but also your skin from UV radiation — which may reduce the risk of some skin cancers.
Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity, and skin dryness, as well as protect your skin from UV damage.
10. Dark Chocolate
If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal.
After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin.
Their skin was also less rough and scaly, less sensitive to sunburn and had better blood flow — which brings more nutrients to your skin.
Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning versus eating low-antioxidant chocolate.
Several other studies have produced similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study didn't find significant effects.
Make sure to choose dark chocolate with at least 70% cocoa in order to maximize the benefits and keep added sugar to a minimum.
Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture.
11. Green Tea
Green tea may help to protect your skin from damage and aging.
The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.
Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage.
One 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%.
Green tea also improved the moisture, roughness, thickness, and elasticity of their skin.
While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk. There's evidence that milk could reduce the effect of green tea's antioxidants.
The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness as well as improve its hydration, thickness and elasticity.
12. Red Grapes
Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes.
Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging.
Test-tube studies suggest it may also help to slow the production of harmful free radicals, which damage skin cells and cause signs of aging.
This beneficial compound is also found in red wine. Unfortunately, there's not much evidence that the amount of resveratrol you get from a glass of red wine is enough to impact your skin.
And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.
It's not recommended to start drinking red wine just because of its potential health benefits. Instead, you should increase your intake of red grapes and berries.
Resveratrol, the famous antioxidant found in red grapes, may slow your skin's aging process by impairing harmful free radicals that damage your skin.
The Bottom Line
What you eat can have a big impact on your skin health.
Make sure you're getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong, and attractive.
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EcoWatch Daily Newsletter
By Julia Conley
A new campaign unveiled this weekend by the nonprofit organization Fossil Free Media aims to expand on the goals of the fossil fuel divestment movement, cutting into oil and gas companies' profit margins through their public relations and ad campaigns.
<div id="1dcf1" class="rm-shortcode" data-rm-shortcode-id="d5e39a5a3812bc2589ba8aa0563756e0"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1330177734799208465" data-partner="rebelmouse"><div style="margin:1em 0">PR and ad companies' work for the fossil fuel industry is pushing the planet past the breaking point.… https://t.co/wOuDBM26ne</div> — Clean Creatives (@Clean Creatives)<a href="https://twitter.com/cleancreatives/statuses/1330177734799208465">1605974060.0</a></blockquote></div>
<div id="21b90" class="rm-shortcode" data-rm-shortcode-id="bdc23e69ff18075b4fb5df6d4939b9f5"><blockquote class="twitter-tweet twitter-custom-tweet" data-twitter-tweet-id="1330205383848288257" data-partner="rebelmouse"><div style="margin:1em 0">Porter Novelli isn't some small shop: they've got offices and clients in 60 countries and are part of @Omnicom, the… https://t.co/iw0BCmrdzx</div> — Jamie Henn (@Jamie Henn)<a href="https://twitter.com/jamieclimate/statuses/1330205383848288257">1605980652.0</a></blockquote></div><p>"It's a BIG deal that they're dropping fossil fuel clients—let's make sure it's the drop that starts a flood," wrote Henn. </p>
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By Jason Farley
COVID-19 has disrupted our daily lives, and it is poised to completely disrupt the holiday season. As people make holiday plans and think about ways to reduce the risks to their loved ones, a strategy is essential.
Are masks really necessary at family gatherings?<p>If you're gathering with friends and family who don't live in your home, yes. Just because you're with people you know doesn't mean you're safe from the coronavirus. Infection rates are <a href="https://coronavirus.jhu.edu/data/new-cases-50-states" target="_blank" rel="noopener noreferrer">higher now than they have ever been</a> in the U.S., and <a href="https://youtu.be/ehdgceGzQxs" target="_blank" rel="noopener noreferrer">small gatherings have been a source</a> of viral spread. All it takes is one infected person who doesn't know they have the coronavirus to infect others.</p><p>Remember, people can be <a href="https://medical.mit.edu/covid-19-updates/2020/07/how-long-symptom-onset-person-contagious" target="_blank" rel="noopener noreferrer">contagious two to three days</a> before symptoms show – that's one thing that makes this virus so hard to stop. And it's why, even if you feel fine, you should wear a mask.</p><p>The Centers for Disease Control and Prevention now estimates that when both people are wearing masks, the <a href="https://www.cdc.gov/coronavirus/2019-ncov/more/masking-science-sars-cov2.html" target="_blank">likelihood of infection is low</a>.</p>
Who am I protecting when I wear a mask?<p>In a word: everyone. The coronavirus <a href="https://theconversation.com/aerosols-are-a-bigger-coronavirus-threat-than-who-guidelines-suggest-heres-what-you-need-to-know-142233" target="_blank">spreads through respiratory droplets</a> that you send out into the air when you talk, sing or even just breathe. The tiniest of these droplets can float on air currents for long periods.</p><p>Face masks stop many of those droplets, reducing the amount of virus in the air. That lowers your chances of getting infected, and it also lowers the chances that you'll infect someone else.</p><p><a href="https://www.cdc.gov/coronavirus/2019-ncov/more/masking-science-sars-cov2.html" target="_blank">Studies of people who had prolonged exposure</a> to others with COVID-19 have demonstrated how masks can reduce the chance of the virus spreading. In general, <a href="https://www.cdc.gov/coronavirus/2019-ncov/more/masking-science-sars-cov2.html" target="_blank" rel="noopener noreferrer">well-fitted cloth masks</a> made up of multiple layers can stop most large droplets and at least half of the tiny ones. Plastic <a href="https://doi.org/10.1101/2020.10.05.20207241" target="_blank" rel="noopener noreferrer">face shields</a> alone are far less effective. <a href="https://www.washingtonpost.com/health/2020/08/13/cdc-mask-guidance-masks-valves/" target="_blank" rel="noopener noreferrer">Face masks with valves or vents</a> might be good for construction work, but they don't stop the wearer from breathing out virus into the air.</p>
Can I reuse a mask and when should I replace it?<p>Reusable masks should be kept clean and dry. We're moving into cold and flu season, and noses get drippy. A rule of thumb: Anytime a mask is wet to the point that you can discern the wetness, it's time for a new one if it's disposable, or it's time to clean your reusable mask.</p><p>Wetness allows viruses to more easily move through paper or fabric because it allows the threads to move and may reduce the electrostatic charge in the masks that add extra protection with some fabrics.</p><p>In general, you can use a mask that stays clean and dry for about a week before you need to wash or discard it.</p>
How should I clean a cloth mask?<p>Washing your mask is like washing your clothes. You know when it is time.</p><p>In general, <a href="https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/how-to-wash-cloth-face-coverings.html" target="_blank">cleaning your mask weekly</a> should be sufficient. If odors develop before then, it's a good idea to wash it sooner. Odor generally means bacterial buildup.</p><p>Cleaning your mask by hand with soap and water is your best option. Using a general detergent on a gentle cycle in the washing machine is also fine, but that may increase the risk of damage, depending on the quality of the material. COVID-19 is not a hardy virus. Any soap or detergent should work fine. There's no need for special chemicals, bleach or harsh soaps.</p><p>Be careful to remove any inserts before washing. Inserted filters are generally not washable.</p><p>Air drying masks works best. Remember, masks should be completely dry before use. So be sure to have a replacement mask handy while the one you just washed dries.</p><p>Sunlight is always a great source of heat to dry your mask. Also, sunlight has ultraviolet radiation, which has been shown to <a href="http://doi.org/10.1111/php.13293" target="_blank" rel="noopener noreferrer">eliminate coronavirus</a> and is also known to have antibacterial properties.</p>
Can I wear the mask below my nose?<p>Wearing your mask below your nose is, frankly, ridiculous.</p><p>Think about it. If you are breathing through your nose and only covering your mouth, you are effectively eliminating the point of the mask. Properly wearing a mask requires covering both your nose and mouth at all times.</p><p>Studies show that wearing a proper cloth mask or surgical mask while exercising <a href="http://doi.org/10.1513/AnnalsATS.202008-990CME" target="_blank">doesn't affect the flow of oxygen</a> or carbon dioxide in any detectable way. So, unless you have serious heart and lung problems, that isn't an excuse.</p>
How do I safely remove my mask if I’m going to eat or drink?<p>When you <a href="https://www.cdc.gov/coronavirus/2019-ncov/prevent-getting-sick/how-to-wash-cloth-face-coverings.html" target="_blank">take your mask off</a>, remove it carefully by the straps without touching anything else and put it somewhere safe, like wrapped in paper in a purse, bag or pocket. Then wash your hands or use hand sanitizer. When you put it back on, wash your hands again.</p>
So, how can I have a safe holiday gathering?<p>The safest way to celebrate this year is to do so with members only within your household. The <a href="https://www.cdc.gov/coronavirus/2019-ncov/daily-life-coping/holidays.html" target="_blank" rel="noopener noreferrer">CDC is now stressing that point</a>, as well. If you do celebrate with friends and relatives from outside your household, you need an action plan to reduce the risk of exposure.</p><p>Here are five recommendations:</p><ul><li>Limit the number of people – fewer people means fewer opportunities for exposure, and you'll have more room to spread out.</li><li>Require masks when not eating or drinking.</li><li>Use physical distancing when eating. Try to seat people <a href="https://doi.org/10.1136/bmj.m3223" target="_blank" rel="noopener noreferrer">at least 6 feet apart</a>. Eat outside if you can.</li><li>Consider being tested for COVID-19 before traveling or gathering. It's not a guarantee, but it can help flag illnesses. Remember to self-isolate between the test and the event.</li><li>Be prepared to self-isolate for 14 days after traveling or participating in any event that involves people from outside your home.</li></ul><p>[<em>Research into coronavirus and other news from science</em> <a href="https://theconversation.com/us/newsletters/science-editors-picks-71/?utm_source=TCUS&utm_medium=inline-link&utm_campaign=newsletter-text&utm_content=science-corona-research" target="_blank" rel="noopener noreferrer">Subscribe to The Conversation's new science newsletter</a>.]</p><p><em>The map has been updated with New Hampshire announcing a mask mandate effective Nov. 20.</em></p><p><em>Jason Farley is a professor, infectious disease-trained epidemiologist and nurse practitioner at the Johns Hopkins University School of Nursing.<br></em></p><p><em>Disclosure statement: Jason Farley, PhD, MPH, ANP-BC, FAAN receives funding from the National Institutes of Health on the Rapid Acceleration of Diagnostics for COVID-19 and Becton Dickinson for studies on SARS-CoV-2 diagnostics.</em></p><p><em>Reposted with permission from <a href="https://theconversation.com/why-face-masks-belong-at-your-thanksgiving-gathering-7-things-you-need-to-know-about-wearing-them-150130" target="_blank">The Conversation</a>. </em></p>
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