Post by SAND Member Erin Ogden
The days get shorter, the air turns frosty, and time is spent with special friends and family. For many of us, though, winter also means dry skin that becomes red, irritated, and flaky. We can try to fight it with layers and layers of fruity smelling body lotion, but have you ever thought of getting healthier skin by working from the inside out? What we eat can positively affect the condition of our skin. One of the easiest ways to eat for better skin is by including three antioxidant vitamins: E, C, and A. These antioxidants protect the body’s cells from oxidation, the loss of electrons from atoms.
Vitamin E acts as a stabilizer and prevents other molecules from becoming unstable, which sets off a destructive chain of molecules trying to reach a neutral charge. This vitamin protects polyunsaturated fats (PUFAS) and the other fatty components of cells like the ones within our skin that keep it looking its best. The recommended daily allowance (RDA) is 15mg. This can be easily obtained from sunflower seeds, mixed nuts, avocado, and even marinara sauce. Making a green salad with spinach, avocado, and broccoli, and a dressing made from sunflower, canola, or soybean oil would be a vitamin E-rich meal since vegetable oils are another excellent source.
While vitamin E is in many seeds and vegetables, vitamin C can be found in fruits we love like strawberries, kiwi, grapefruit, and of course, oranges. This vitamin improves skin health by helping in the production of collagen and elastin. Collagen is very important since it decreases bruising and promotes proper wound healing, while elastin gives skin its ability to stretch and return to its original shape. Vitamin C also helps regenerate vitamin E so that it can continue acting as an antioxidant. For men, getting 90mg of this vitamin is ideal, and women should consume 75mg daily.
Last but not least, vitamin A is found in some acne treatments and aids in cell development, including skin cells. Some of us already know that orange foods are great sources, including pumpkin, carrots, and bell peppers. This holiday season, a festive way to get this antioxidant is to eat a slice of pumpkin or sweet potato pie! Or maybe even carrot cake! The RDA for men is 900 micrograms and 700 micrograms for women.
Vitamins E, C, and A have many benefits that will help you beat the drying winter winds and the fiery heater inside. Your skin will benefit from a boost in its ability to heal itself, a revved up cell turnover rate, and an overall healthier, hydrated appearance. So before you slather up, create a meal rich in antioxidants- a tasty way to get healthy winter skin.
Resource:
Thompson, J., & Manore, M. (2012). Ch. 8 Nutrients Involved in Antioxidant Function. In Nutrition: An applied approach (3rd ed.). San Francisco, California: Pearson Benjamin Cummings.
The days get shorter, the air turns frosty, and time is spent with special friends and family. For many of us, though, winter also means dry skin that becomes red, irritated, and flaky. We can try to fight it with layers and layers of fruity smelling body lotion, but have you ever thought of getting healthier skin by working from the inside out? What we eat can positively affect the condition of our skin. One of the easiest ways to eat for better skin is by including three antioxidant vitamins: E, C, and A. These antioxidants protect the body’s cells from oxidation, the loss of electrons from atoms.
Vitamin E acts as a stabilizer and prevents other molecules from becoming unstable, which sets off a destructive chain of molecules trying to reach a neutral charge. This vitamin protects polyunsaturated fats (PUFAS) and the other fatty components of cells like the ones within our skin that keep it looking its best. The recommended daily allowance (RDA) is 15mg. This can be easily obtained from sunflower seeds, mixed nuts, avocado, and even marinara sauce. Making a green salad with spinach, avocado, and broccoli, and a dressing made from sunflower, canola, or soybean oil would be a vitamin E-rich meal since vegetable oils are another excellent source.
While vitamin E is in many seeds and vegetables, vitamin C can be found in fruits we love like strawberries, kiwi, grapefruit, and of course, oranges. This vitamin improves skin health by helping in the production of collagen and elastin. Collagen is very important since it decreases bruising and promotes proper wound healing, while elastin gives skin its ability to stretch and return to its original shape. Vitamin C also helps regenerate vitamin E so that it can continue acting as an antioxidant. For men, getting 90mg of this vitamin is ideal, and women should consume 75mg daily.
Last but not least, vitamin A is found in some acne treatments and aids in cell development, including skin cells. Some of us already know that orange foods are great sources, including pumpkin, carrots, and bell peppers. This holiday season, a festive way to get this antioxidant is to eat a slice of pumpkin or sweet potato pie! Or maybe even carrot cake! The RDA for men is 900 micrograms and 700 micrograms for women.
Vitamins E, C, and A have many benefits that will help you beat the drying winter winds and the fiery heater inside. Your skin will benefit from a boost in its ability to heal itself, a revved up cell turnover rate, and an overall healthier, hydrated appearance. So before you slather up, create a meal rich in antioxidants- a tasty way to get healthy winter skin.
Resource:
Thompson, J., & Manore, M. (2012). Ch. 8 Nutrients Involved in Antioxidant Function. In Nutrition: An applied approach (3rd ed.). San Francisco, California: Pearson Benjamin Cummings.