From the Inside Out: 5 Diet Tips for Healthy Skin

Did you know that your skin is the largest organ in your body? Just like your heart and other organs, it needs proper care and nourishment.

With this in mind, the age-old saying "you are what you eat" takes on new meaning. It not only applies to your overall health and nutrition, but to how your skin looks and feels as well.

Though there's no magic food that will keep you looking young forever, your diet can affect how your skin looks and ages. The following eating tips can steer you in the right direction.

1. Up your antioxidant-rich foods. Free radicals - like the kind formed from sun exposure - can damage the membrane of skin cells. Antioxidants and other nutrients in certain foods can protect the cell. Some studies have shown that they may also help guard against premature aging.

• Vitamin C helps form collagen, a protein that helps keep your skin firm and thus reduces wrinkling. Sources of C include grapefruit, kiwis, all types of berries, plums, red bell peppers and broccoli.
• Beta carotene is involved in the growth and repair of body tissues, and may protect against sun damage. Sources include green plants, carrots, sweet potatoes, squash, spinach, apricots and green peppers.
• Vitamin E helps protect cell membranes and guard against UV radiation damage, perhaps in combination with vitamin C. Avoid supplements, and stick with food sources like wheat germ, fortified cereals, nuts and seeds.
• Selenium may help safeguard the skin from sun damage by protecting skin quality and elasticity. Whole-wheat breads and cereals, wheat germ, turkey, tuna and Brazil nuts are all good sources.

2. Include healthy fats. The same inflammatory process that can harm our arteries and cause heart disease can harm skin cells too. Essential fatty acids may offer protection to both. They help keep cell membranes healthy. These membranes act as the passageway for nutrients to get in and waste products to get out of the cell.

• Get your omega-3's. Salmon, sardines, walnuts, canola oil, flax seeds and flax oil all deliver this essential fatty acid.
• Eat small amounts of other healthy fats. Avocados, and other nuts and seeds are beneficial, plus they are natural sources of vitamin E.
• Choose the right oils. Stick mostly with canola and olive oils. Look for oils that are cold pressed, expeller processed or extra virgin. Most oils are commercially processed, which causes important nutrients to be lost.

3. Cut back on sugars, increase whole grains. Sugar and refined starches can attach to the collagen in skin. This is known as glycation, and can cause stiff and sagging skin - otherwise known as wrinkles.

• Limit sugary foods like cookies, pastries, sodas and candy.
• Limit refined carbs such as white potatoes, white rice and products made with white flour such as breads, bagels, crackers and pasta.
• Include more wholesome carbs. Fruits, vegetables, beans and whole grains are good choices. Not only do these foods provide a lot more anti-aging antioxidants, they also give you a healthy dose of fiber.

4. Pamper with protein. Skin is made up mostly of protein. But protein molecules are not absorbed through the outer layer into underlying tissues. So, you need to supply daily proteins through the foods you eat to keep your skin healthy.

• Choose lean sources such as fish, eggs and egg whites, skinless chicken, turkey breast and low-fat dairy.
• Keep protein to no more than 15 percent to 25 percent of total calories. Excess protein can tax the kidneys and actually cause water loss and dehydration.

5. Drink plenty of fluids. Fluids keep your skin hydrated and help flush toxins from the body. Proper hydration also helps you sweat more efficiently. This can help keep skin clean and clear as well.

• Green tea has anti-inflammatory properties, and may be protective to the cell membrane. One study even suggests that it may help prevent or lower the risk of skin cancer. More research is needed to see if this is true. Skip the cream and sugar to make it calorie-free.
• Water. Skip the coffee and soda. Aim to drink at least 8 cups of water (including tea) every day unless your doctor has said to limit your fluid intake.