3 S Diet
15 Omega-3 Foods Your Body Needs Now
More research is under way on the possible benefits of vitamin E as an ingredient in products that you rub on the skin, but for now it seems to benefit the skin most as a skin conditioner. Food sources of vitamin E include vegetable oils, nuts, seeds, olives, spinach, and asparagus. But it's difficult to get much of this vitamin from foods, so many people take a supplement.
Be sure to take no more than international units per day so you don't ingest too much. Heart - and joint-friendly omega-3 fatty acids may be skin-friendly too. The omega-3s from fish may help to guard against sun damage , according to a few recent studies on fish oil supplements. Anti-aging expert Nicholas Perricone, MD, author of The Wrinkle Cure, has advocated a diet rich in antioxidants and omega-3s for better skin, says Rubin, "and there is some scientific data to support that type of diet. While there's certainly more to be learned about the benefits and risks of fish-oil supplements , it makes sense to increase your intake of foods high in omega-3s.
Top food sources of omega-3s include fish, ground flaxseed , walnuts, and brands of eggs that are higher in omega-3s. Switching to a higher omega-3 cooking oil, like canola oil, can help increase your intake, too. The Dutch study noted above for its findings about vitamin A also found monounsaturated fats to be associated with favorable skin pH the balance between acidity and alkalinity that is important for healthy skin. Top food sources of monounsaturated fats include olive oil, canola oil, almond oil, hazelnut oil, avocados, olives, almonds, and hazelnuts.
Wilma Bergseld, MD, head of clinical research in dermatology at the Cleveland Clinic in Ohio, said in the Environmental Nutrition Newsletter that she makes a point of telling her patients to eat a healthy diet of whole foods. She noted in the newsletter that the same diet that protects against heart disease and cancer is good for the skin.
Researchers at Monash University in Australia may have helped to prove Bergseld's point with a recent study. The researchers looked at the diets of about people age 70 and up from Australia, Greece, and Sweden.
They found that those who ate a diet containing more "whole foods" -- vegetables, fruits, legumes, eggs, yogurt, nuts, oils rich in monounsaturated fats, multigrain bread, tea, and water -- had less wrinkling and premature skin aging than those whose diets were rich in whole milk, red meat particularly processed meats , butter, potatoes, and sugar.
The researchers believe this may have to do with the antioxidants, phytochemicals, and monounsaturated fats that a "whole foods" diet contributes. Her opinions and conclusions are her own. Fish is generally a healthy food source and can be safely eaten in most cases.
But depending on your age and health circumstances, some people should limit the amounts of fish they eat. Consider the following:. The benefits of eating fish Why is eating fish healthy? Why are omega-3s good for your health? They: help maintain cardiovascular health by playing a role in the regulation of blood clotting and vessel constriction; are important for prenatal and postnatal neurological development; may reduce tissue inflammation and alleviate the symptoms of rheumatoid arthritis; may play a beneficial role in cardiac arrhythmia irregular heartbeat , reducing depression and halting mental decline in older people.
So how long is it going to take?
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Top 11 Omega-3 Benefits and How to Get More in Your Diet - Dr. Axe
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