Eat to Look Young

Try as some might, we can’t stop time—and nowhere is this more visibly discerning than on the surface of our largest organ, the skin. Why does skin appear to age so rapidly? As we grow older, skin cells regenerate more slowly, making it difficult for the epidermis to repair itself. We also produce fewer hormones with age, which thins skin, leaving it more vulnerable to damage. What’s more, oil-producing glands become less active, resulting in dry, fragile tissue. These effects are exacerbated by environmental conditions such as ultraviolet (UV) radiation, which harms skin proteins and accelerates the visible signs of aging, including blemishes, discoloration, sagging, and fine lines.

While these realities can be upsetting, “the best part of the art of living is to know how to grow old gracefully,” said American philosopher Eric Hoffer—and by this, he did not mean fighting aging skin with chemical creams, Botox injections, and other unnatural, invasive treatments. A healthier approach to growing old is to exercise and eat right.

And eating right is even more important to aging right than previously presumed. New research shows that a diet rich in certain nutrients may prevent and reverse skin aging more effectively than expensive treatments. A study of more than 4,000 women found a strong correlation between aging skin and poor dietary habits, such as getting too few vitamins. Women with above-average intakes of vitamin C and linoleic acid—an omega-6 fatty acid found in plant-based oils—who ate fewer fats and carbohydrates were more likely to have healthier, youthful skin.

“I absolutely believe that how we eat affects our skin and how we age,” says Christine Gerbstadt, MD, a Florida-based nutritionist. “A diet full of healthy, whole foods provides important nutrients and antioxidants to slow the effects of aging and enable cell repair.”

Stock up on the following foods to help your skin stay smooth, supple, and young—no matter your age.

Kiwis have one of the highest vitamin C concentrations of any fruit, with 76 mg in a single kiwi. “Vitamin C is a powerful antioxidant that quenches free radicals, which cause skin damage,” says Sara Braxton Ferrigno, a San Francisco–based nutrition consultant. Vitamin C is also crucial to the production of collagen, a protein that helps maintain skin firmness and prevent sagging. Although the antioxidant is included in many topical creams, some studies say that vitamin C is better absorbed through food that also has citrus flavonoids and other nutrients, like vitamins A and E.
How much to eat: Ferrigno recommends eating two organic kiwis per day (approximately 1 cup).

Berries, particularly raspberries, cranberries, and strawberries, are excellent sources of ellagic acid, an antioxidant that helps protect skin against sun damage. Although UV radiation can cause melanoma, sun exposure also leads to fine lines, discoloration, and age spots. According to research from Korea, ellagic acid protects skin against UV damage by blocking the production of MMP, or matrix metalloproteinase—enzymes that destroy collagen. Ellagic acid has also been shown to reduce inflammation, which hinders skin’s elasticity and can cause redness, puffiness, blistering, and fine lines. All berries are rich in polyphenols, powerful antioxidants that protect the skin from free-radical damage, says Tara Gidus, RD, of Orlando, Florida.
How much to eat: Consume a variety of berries throughout the week, aiming to eat a 1/2 cup or more per day.

White tea is sky-high in antioxidants, fights cancer, boosts heart health, and protects skin. Scientists in London discovered that white tea blocked enzymes that break down collagen and elastin—a protein that makes skin elastic and prevents sagging—better than 23 other herbs and plant extracts. “Because white tea is the least processed of all teas, it has a higher level of antioxidants,” says Pittsburgh’s Rita Singer, RD. White, red, black, and green teas are also high in polyphenols, she adds.
How much to drink: Singer recommends at least 2 cups of white tea daily, but some studies suggests sipping as many as 4 to 6 cups a day for optimum benefits.

Flaxseed oil contains omega-3 and -6 essential fatty acids, both of which decrease skin roughness and scaling, says one new study. Researchers subjected healthy women to controlled skin irritation while administering 2.2 grams of flaxseed or borage oil, or a placebo pill. Participants who took either oil experienced a significant decrease in skin roughness and scaling, while the placebo group reported no difference.

“In addition to helping regulate inflammation, omega-3 fatty acids build the membranes that surround cells,” says Ferrigno. “By eating balanced amounts of essential fatty acids, you help your body produce flexible cells that keep skin moist, supple, and healthy in tone and texture.” Since the standard Western diet is already rich in omega-6s, choose flaxseed, which has 8 grams of omega-3s per tablespoon and a good amount of monounsaturated fat, which also reduces the appearance of fine lines.
How much to eat: Get 1 to 2 tablespoons of flaxseed oil a day by drizzling small amounts over steamed vegetables, soups, or salads. “Be sure to add flaxseed oil after cooking so that you don’t zap its fragile fats,” warns Ferrigno.

Spinach has one of the most impressive nutritional profiles of any vegetable, with more than 80 distinct nutrients. One cup of fresh spinach provides almost 200 percent of your daily vitamin K, which inhibits calcification, says Cees Vermeer, PhD, a biochemistry professor at the University of Maastricht in the Netherlands. Not only can calcification cause hardening of the arteries, it also limits skin elasticity, leading to wrinkles. Because the body cannot store vitamin K for long periods of time or in large doses, benefits are best obtained through food. Spinach, along with other dark, leafy greens, is also a rich source of skin-enriching vitamins A, C, and E.
How much to eat: Gidus recommends 1 cup of spinach at least three times weekly. Vitamin K is fat soluble, so eat your greens with a little olive oil to help absorb the nutrient.

Dark chocolate can help skin maintain a youthful appearance, says Gerbstadt. Recent research found that chocolate’s flavonols, or plant pigments that act like antioxidants, help protect skin from harmful UV light. Participants who consumed 20 grams of flavonol-rich dark chocolate daily for 12 weeks showed a notable improvement in skin resistance to UV light. Additional research also found that people who regularly drank hot cocoa made from dark cocoa powder for three months increased skin tolerance to UV light and reduced reddening by as much as 25 percent.
How much to eat: Gerbstadt suggests nibbling on 1 ounce of dark chocolate a day or mixing 2 tablespoons of unsweetened dark cocoa powder in 8 ounces of hot regular or nondairy milk.

Tomatoes are one of the best sources of lycopene—a plant pigment with strong antioxidant properties. Noted for improving cholesterol and protecting against heart disease, lycopene also stabilizes a volatile form of molecular oxygen produced by UV radiation that causes skin to age, says Gidus. Because lycopene is better absorbed when heated, tomatoes’ nutritional value increases when they’re cooked. “Lycopene is also fat soluble, so ingesting it with small amounts of fat will aid absorption,” explains Gidus.
How much to eat: Aim to eat a cup of cooked tomatoes with olive oil several times per week. Increase your intake by adding tomato paste to soups or using stewed tomatoes to make sauces.

Carrots and other bright-orange foods, such as sweet potatoes, are excellent sources of vitamin A. Best known for its crucial role in aiding vision, vitamin A is also vital for maintaining the body’s outer epithelial tissue. “Vitamin A is necessary for skin maintenance and repair,” says Singer. “The nutrient serves as a barrier, providing a healthy surface lining to prevent bacteria from entering the body.” People short on vitamin A are more likely to have dry, rough, or scaly skin; they may also have bumpy skin after hair follicles become blocked by keratin, a protein overproduced in the absence of vitamin A. According to Singer, dietary vitamin A is better for skin than supplements, which can cause birth defects, nausea, vomiting, and possible liver abnormalities when taken in excess.
How much to eat: Aim to eat 1 to 2 cups of carrots or other bright-orange foods every week.

Avocados are excellent sources of vitamin E and lutein, both of which promote healthy skin. Vitamin E can help reduce the sun’s harmful effects, particularly in conjunction with other antioxidants. Other research suggests that the nutrient helps combat collagen breakdown. Lutein, a carotenoid found in leafy greens, increases skin hydration, improves skin elasticity, and protects against deterioration of beneficial lipids that keep skin plump and firm.
How much to eat: Singer suggests adding small amounts of avocado to your weekly diet by putting slices on salads and sandwiches or blending it in dips in lieu of mayonnaise or sour cream.




Ageless Skin Menu
You can change the look of your skin by eating the right foods. Here is a one-day menu to show you how easy it is to eat agelessly.

Breakfast
Tomato Tart With Whole-Wheat Nutty Crust (see below for recipe)
Sautéed sweet-potato hash browns: Heat 1 tablespoon olive oil in a large skillet and brown 1 medium diced onion. Add 2 medium sweet potatoes, or 1 baking potato and 1 sweet potato, peeled and coarsely shredded. Add salt and pepper to taste, and sauté 10 to 15 minutes, stirring to loosen browned bits, until potatoes are cooked and crispy. Makes 3 to 4 side servings.
Orange or grapefruit juice

Mid-morning snack
Whole-wheat tortilla rolled with avocado slices and tomato salsa

Lunch
Chilled Berry Soup (see below for recipe)
Spinach and strawberry salad: In a jar, combine 1 tablespoon olive oil, 1 tablespoon orange juice, 1 teaspoon lemon juice, 1 teaspoon honey, 1/4 cup cider vinegar, and, if desired, 1 teaspoon orange zest. Shake well, pour over washed, torn spinach leaves, and toss to coat. Top with sliced strawberries, thinly sliced red onion, and crumbled feta cheese.
Whole-grain roll
Chilled citrusy white tea: Steep 4 white tea bags, or 2 teaspoons loose white tea, in 4 cups boiling water for up to 5 minutes. Remove bags or strain. Squeeze in juice of 1/2 medium orange, plus 1 lemon and 1 lime wedge. Stir in a tablespoon of honey or agave and chill.

Afternoon Snack
Carrot sticks with hummus

Dinner
Cup of gazpacho: Mix 1 can crushed tomatoes with 1 can low-sodium, diced tomatoes. Add 1 tablespoon olive oil; 1 diced, seeded cucumber; 1?1/2 cups diced yellow or orange peppers; 1 diced red onion; 1 tablespoon balsamic vinegar; 1 teaspoon chili powder; and 1/4 cup chopped cilantro; plus pepper and garlic salt to taste. Blend half the mixture in a food processor until coarsely pureed. Return to bowl and chill until serving. Makes 3 to 4 appetizers.
Cumin-Grilled Salmon With Kiwi Salsa and Steamed Asparagus (see below for recipe)
Dark Chocolate Raspberry Tofu Mousse (see below for recipe)
1 cup white tea




Cumin-Grilled Salmon With Kiwi Salsa
Serves 4

For the salsa

1/2 cup thinly sliced red onion
2 tablespoons chopped cilantro
2 tablespoons fresh lime juice
1 teaspoon honey

For the fish
4 (6-ounce) wild-caught salmon fillets (about 1 inch thick), skinned
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon chili powder
2 teaspoons olive oil
Salt and pepper to taste

1. Mix all salsa ingredients in a small bowl. Cover and set aside.
2. Rinse salmon and pat dry. In a bowl, mix cumin, paprika, chili powder, olive oil, and salt and pepper. Rub mix over salmon and place in a bowl. Cover and chill for at least 30 minutes.
3. Preheat an outdoor grill to medium heat or set your oven to high broil. Place salmon on a grill rack and cook 6 to 8 minutes per side, turning carefully; or place in a grill pan 4 to 6 inches from your oven’s heat source, and broil for 10 minutes.
4. Spoon salsa over warm fish and serve.
Suggestion: Serve with a side of steamed asparagus. Trim asparagus ends, lightly peel spears, and steam for 5 to 10 minutes, or to desired tenderness.

nutrition info per serving: 338 calories; 15 g fat; 2 g saturated fat; 92 mg cholesterol; 35 g protein; 17 g carbohydrates; 3 g fiber; 87 mg sodium




Tomato Basil Tart With Whole-Wheat Nutty Crust
Serves 6 to 8

For the crust
1 cup whole-wheat pastry flour
1/4 cup almond meal or ground almonds or walnuts
6 tablespoons butter, softened
6 tablespoons cold water

For the filling
2 large eggs, 2 large egg whites
1/2 cup evaporated fat-free milk
1/2 cup shredded, part-skim mozzarella cheese
1 medium onion, diced
Salt and pepper to taste
4 firm medium tomatoes, sliced
1/4 cup fresh basil leaves, torn
1 tablespoon dried oregano
1/4 cup green onions, chopped
2 tablespoons grated Parmesan cheese

1. Pulse flour, almond meal, and butter in a food processor until coarse crumbs form. Add water and shape dough. Press into a greased pie plate. Bake at 325 degrees for 8 to 10 minutes. Cool completely.
2. While crust bakes, whisk eggs, egg whites, and milk in a small bowl. Stir in mozzarella and onion. Add salt and pepper to taste.
3. Pour half of egg mixture into crust. Layer with tomato, basil, and oregano. Pour remaining egg mixture over herbs, and top with green onions and Parmesan cheese. Bake at 375 degrees for 45 minutes until set. Let stand 10 minutes before serving.

nutrition info per serving: 238 calories; 14 g fat; 8 g saturated fat; 86 mg cholesterol; 11 g protein; 19 g carbohydrates; 4 g fiber; 162 mg sodium





Chilled Berry Soup
Serves 4

5 cups fresh or frozen mixed berries
1/2 cup water
1 tablespoon lime juice
1/4 cup agave nectar
1?1/2 cups low-fat plain or vanilla yogurt
1/2 cup white wine
1/4 teaspoon ground cinnamon

1. Puree all ingredients in a blender until well mixed. Chill 1 hour, garnish with berries, and serve.

nutrition info per serving: 226 calories; 2 g fat; 1 g saturated fat; 4 mg cholesterol; 6 g protein; 44 g carbohydrates; 7 g fiber; 69 mg sodium





Dark Chocolate Raspberry Tofu Mousse
Serves 6

1/2 cup honey
1/2 cup unsweetened dark cocoa powder
1 teaspoon vanilla extract
2 cups fresh raspberries
2 (12.3-ounce) packages silken tofu, drained
4 ounces quality dark chocolate, broken into pieces
Additional berries and mint leaves for garnish

1. Place honey, unsweetened cocoa powder, vanilla, 1/2 cup gently washed raspberries, and tofu in a blender or food processor, and combine until smooth.
2. Melt chocolate over low heat in a double boiler or saucepan, and stir until smooth. Gently fold melted chocolate into tofu mixture.
3. Divide remaining raspberries and place in the bottom of each of 6 glasses or serving bowls; top with mousse. Cover and chill for 1 hour or more. If desired, top with more raspberries and garnish with mint leaves.

nutrition info per serving: 300 calories; 12 g fat; 6 g saturated fat; 0 mg cholesterol; 9 g protein; 44 g carbohydrates; 7 g fiber; 13 mg sodium