Nutrition and Skincare
by Caryn Roll, Professional Dietitian

Beautiful skin is part genetics and part lifestyle. While you cannot reprogram your genes yet, you can improve your lifestyle. A good way to begin is through a healthy eating plan, which is simple and easy to achieve. There are no magic pills, no perfect food combinations and definitely no fad diet out there that is better than basic nutrition. The practice of healthy eating combined with good hygiene leads to radiant skin.

I'm sure you've heard this a thousand times, but a well balanced diet with foods from all of the four food groups really is the way to go. The exact serving numbers depends on your height, weight and activity level. Here are the guidelines from Canada (the US guidelines are similar):

Whole Grain Products		5 to 12 servings per day (1 serving = ½ cup)
Fruit and Vegetables		5 to 10 servings per day (1 serving = ½ cup)
Milk Products (for calcium)		2 to 4 servings per day (1 serving = 1 cup)
Meats & Alternatives		6 to 9 ounces per day

Contained in this "well balanced diet" are all the nutrients responsible for glowing skin. The following vitamins and minerals are directly responsible for healthy skin and hair:

Vitamin A		carrots, dark green leafy vegetables, cantaloupes, oranges
Niacin		lean meats & poultry, fish, whole grains, peas and beans, potatoes, milk, eggs
Riboflavin		milk, cheese, liver, green leafy vegetables, eggs, lean meats, fruits, nuts, peas and beans
Vitamin B6		lean meats & poultry, fish, liver, whole grains, fruits and vegetables, dairy products
Vitamin B12		liver, beef, pork, lamb, poultry fish, dairy products, oysters, yeast
Biotin		liver, egg yolk, soybeans, nuts, whole grains
Sulfur		protein containing foods
Zinc		whole grains, beans, nuts, fish, eggs, oysters, meat

All of these vitamins and minerals can be found in the form of a supplement. You may be tempted to pop pills in an effort to improve a less than adequate diet. However, this is not the answer. Vitamins and minerals, work synergistically with other elements found in the food. This effect aids absorption of the micronutrients from the food, into the body. Supplements are isolated forms of the vitamin and/or mineral. Absorption is not as efficient from a pill as it is from food itself. That being said, women of childbearing age should be taking a folic acid supplement (0.4mg/day) to prevent birth defects. It is recommended that pregnant woman take a multi-vitamin recommended by their doctors. Finally, there are cases where a doctor will prescribe vitamins and/or minerals for a specific condition. The bottom line is if you have no serious illnesses, you will get all your vitamins and minerals from a healthy meal plan.

Don't forget about fluids! The most inexpensive addition to your skin care regime is water. Simply by drinking more water, you will notice a substantial improvement in your skin. Other benefits include better concentration, more energy and less fatigue. Our bodies need about 30ml per kilogram of body weight. Approximately eight, 8 ounce glasses per day. Water helps flush toxins out of the body. It keeps skin well hydrated and radiant. Did you know that by the time you feel thirsty you are already dehydrated? Drink water at regular intervals through out the day to avoid dehydration. Consequently, alcohol and caffeine are diuretics that trigger water loss leading to dehydration. Drink the same amount of water, for every glass of alcohol or caffeine containing beverage you take. This will reduce the effects of water loss.

Regular fiber intake ensures proper bowel function. Fiber binds water, thus forming softer stool in the colon. This action inhibits constipation and promotes rapid elimination of waste matter. Thus, preventing toxins from lingering in the body for extended periods. There are 2 types of fiber, insoluble and soluble. Both are equally important and should be incorporated into a healthy meal plan. Insoluble forms of fiber include fruits and vegetables (with skins), cereals, pasta products, seeds, dried beans and whole grains. Soluble fiber is found in oats, barley, rye, dried beans, carrots, apples, oranges and psyllium.

Water plus fiber equals fruit! One of the easiest ways to get both your water and fiber is to munch on fruits and veggies. They are portable, tasty and packed full of all the valuable nutrients you need for beautiful healthy skin! Exercise, maintain a healthy eating plan, and the benefits are limitless.

© 2002 Caryn J. Roll. This information is published and may not be reprinted.