< eat RIGHT = GREAT skin >

[mikka]

Ive always believed that acne (and other skin problems, for that matter) is caused by what you eat (i.e. food which is later on absorbed by your body). Some dermatologists may disagree with me beacuse there aren't any proven medical research on this, but dont you often hear them say: "Try to avoid anything fried", etc.

I know a bunch of people who are chocolate lovers but never grow a single zit on their faces. They are blessed with excellent genes. On the other hand, there are also some who, with just a single harmless bite on a chocolate bar, immediately develop a zit or two the next day. Since they are not blessed with good genes, might as well do something about it. Ergo, KNOW the types of food that causes pesky zits!

Which would you prefer: GIVE UP YOUR CHOCOLATE OBSESSION or GREAT GLOWING SKIN?

You could really manage your skin by watching the food you eat. Therefore: Eat Right = Good Skin. I know this is an age-old issue, but I know there's truth to this (based from the articles found below)...

If you are on the same wavelength as I am, Read on..
I was astounded when I came across this site: I-Village.com (http://www.ivillage.com) and read one of their articles titled: Skin Glow Food Plan (http://www.ivillage.com/food/pfdplans/skinglow/articles/0,11731,242896_197787-3,00.html). I want to share this with you...

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HEALTHY HINTS

• Drink at least eight 8-ounce glasses of water every day -- add a slice of fresh lemon or lime for extra flavor and zest

• Eat seafood at least three times each week for the oils found in fish that help nourish your skin

• Purchase ground flaxseeds, an excellent source of omega-three fatty acids that promote healthy skin, or grind your own using a coffee grinder. Store either type in the freezer to preserve freshness. Toss ground flaxseeds, also a good source of fiber, into cereal, casseroles, yogurt or salads, or mix into smoothies

• Eat at least eight servings of fruits and vegetables every day (choose a variety of different colors -- red tomatoes, green peppers, orange squash -- for the greatest amount of healthy antioxidants)

• Choose dark orange (carrots, sweet potatoes, winter squash) or dark green (broccoli, spinach, kale) vegetables for their vitamin A content, essential for healthy skin

• Make sure your diet includes 20 to 30 percent of calories from healthier fats such as avocado, olive oil, canola oil and the oils in wheat germ and flaxseeds to prevent dry skin

• Adequate vitamin E from your diet helps promote great skin -- wheat germ, canola, sunflower and safflower oils, and many nuts such as hazelnuts and almonds are good sources

AVOID

• alcohol

• limit your intake of snack foods that are high in fat such as chips, fried foods, and chocolate. These snacks often replace healthier foods that promote healthy skin, and the additional amount of unhealthy fat provides extra calories

• stop smoking if you smoke and avoid second-hand smoke whenever possible

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POST your COMMENTS... :)

[mikka]

Here are some info from Recipes Today (http://recipestoday.com/resources/articles/greatskin.htm):

Great Skin – From the Inside Out!

Nourish Your Skin with the Right Foods
By Karen Ansel, M.S., R.D.

How many jars and tubes of skin care products are hiding out in your medicine cabinet? Probably more than you'd like to admit. Well, you're not alone. After all, who's not on the lookout for that one magical product guaranteed to produce flawless skin? But the truth is, the answer may not be in a bottle at all. It may lie in what you eat. You try to feed your body the right foods to keep it healthy on the inside, so it only makes sense that you need to nourish it properly to keep it in great shape on the outside.

Skin is in a constant state of renewal with new cells regularly nudging their way to the surface. But as we age, old cells aren't replaced as quickly as they once were. Couple this with exposure to sun and the elements, and you've got a recipe for dull, lifeless skin. To speed up cell regeneration and fight the damaging effects of the environment, you've got to feed your skin the right foods.


Avocados
Free radicals are a good complexion's worst enemies. Generated by the environment, ultraviolet light and even our own bodies, these minute particles invade cells causing permanent injury. When it comes to neutralizing them, vitamin E is a major player, and avocados contain more vitamin E than any other fruit.

To help us effectively absorb the avocado's vitamin E, nature has conveniently packaged it along with a healthy dose of monounsaturated fat. If that weren't enough, the avocado is also a prime source of the antioxidant glutathione, responsible for deterring the development of skin cancer, as well as staving off premature aging.


Green Tea
Green tea is showing up in skin care products everywhere and with good reason. It's loaded with plant chemicals known as polyphenols that inhibit inflammation associated with exposure to ultraviolet light, as well as preventing the growth of cancerous cells. Just how does it do this?

Chronic exposure of ultraviolet light to skin induces oxidative stress, which is involved in the activation of certain enzymes that degrade collagen and elastin fibers of the skin," says Santosh Katiyar, Ph.D., of the University of Alabama at Birmingham's Center for Aging. "These components provide tensile strength to the skin. When they are weakened, skin becomes thin and loose, and ultimately, wrinkles are formed." It is the antioxidant and anti-inflammatory properties of green tea polyphenols, believes Katiyar, which can protect the skin from these insults.


Sweet Potatoes
Sweet potatoes are an all-around nutritional powerhouse. Not only are they packed with vitamins C and E, they are one of nature's greatest sources of beta-carotene. According to a study published in the European Journal of Dermatology, beta-carotene's ability to absorb light may protect skin by minimizing sunburn. Once digested, beta-carotene does double duty by converting to vitamin A, a nutrient which plays a major role in promoting healthy skin. Vitamin A is critical to maintaining skin integrity in addition to warding off wrinkle-causing oxidative stress. Without it, skin becomes rough, dry and scaly


Blueberries
Of 40 fruits and vegetables analyzed for their antioxidant activity by the USDA Human Nutrition Research Center on Aging at Tufts University, the blueberry received top honors. Blueberries are loaded with anthocyanins, naturally-occurring pigments credited with stomping out free radical activity. They are also great sources of the phytochemical ellagic acid, which inactivates cancer-causing chemicals. What's more, blueberries are high in vitamin C, which is instrumental for the synthesis of collagen, one of skin's major structural proteins.


Flaxseed
While fat has gotten a bad rap, certain fats are crucial for maintaining a glowing complexion. One of those fats is the omega-3 fatty acid, a type of fat most of us don't get enough of. That can have a big impact on skin's appearance, because omega-3s contain the essential fatty acid alpha linolenic acid (ALA), which helps keep skin smooth and pliable. Flaxseed is the best source of plant omega-3 fats around with a whopping 58 percent of its fat content coming from ALA.


Tomatoes
Not only are tomatoes rich in collagen-building vitamin C, they also contain the plant chemical lycopene, which may help reduce damage from the sun's rays. In a recent study in the Journal of Nutrition, researchers found that daily supplementation of about 3 tablespoons of tomato paste mixed with olive oil decreased sun-related harm to skin in volunteers by 40 percent compared to those who ingested olive oil alone.

Lead Investigator Dr. Wilhelm Stahl of the Heinrich-Heine University in Düsseldorf, Germany attributes this to the presence of lycopene, the pigment that gives tomatoes, watermelon and pink grapefruits their ruby red color. "Lycopene is a very active antioxidant, and light-induced formation of free radicals is thought to play a role in the pathogenesis of sunburn," says Dr. Stahl, who believes lycopene exerts its action by neutralizing free radicals.


Walnuts
When it comes to fat, there are two kinds that we need, but can't make – linoleic and linolenic acids. Leave these out of your diet, and your skin will show it, becoming dry and flaky. While most of us eat plenty of linoleic acid, it is a lot harder to get enough linolenic acid.

That's where walnuts come in. They are packed with beta-carotene and vitamin E, as well as a healthy dose of alpha linolenic acid, helping to keep skin soft, smooth and supple. Walnuts also contain zinc, which plays a pivotal role in healing wounded skin, as well as lending a helping hand to skin-saving vitamin A.


Tuna
That tuna sandwich you ate for lunch may be doing more for your complexion than you think. Tuna is one of the richest sources of selenium, a trace mineral recognized for its antioxidant properties. Selenium is a critical component of the enzyme glutathione peroxidase, which teams up with vitamin E to block the formation of destructive free radicals. If that weren't enough, tuna also reduces inflammation by supplying a hefty dose of the omega-3 fatty acid eicosapentaenoic acid (EPA).


Olive Oil
In a study of the relationship between diet and skin aging, Australian researchers found that individuals whose diets were rich in certain foods had the most youthful looking skin – and olive oil was high on the list. Why? It seems that olive oil's high monounsaturated fat content keeps skin cells in tip-top shape by preventing injury to the outer shell of skin cells known as the cell membrane. Couple that with generous proportions of vitamin E, polyphenols and beta-carotene, and you've got a winner.



And a Few to Forgo

Saturated fat – Steering clear of meat, butter and whole milk may provide a distinct edge in the battle against wrinkles. In a study in last year's Journal of the American College of Nutrition, experts found that people who ate more of these foods showed the signs of age faster than those whose diets contained lots of olive oil, vegetables and legumes.

Sweets – Not only are they trouble for your waistline, highly-processed sweets may also rob you of that youthful glow. That, say researchers at the Israel Institute of Technology, is because fructose, the mainstay of high fructose corn syrup, may hasten the aging process.

Alcohol – Alcohol is an instant skin dehydrator, decreasing levels of hormones responsible for regulating the amount of water your body holds on to. For plump, moist skin, say no thanks to that cocktail and stick with water instead.

[mikka]

Here's another from WholeHealthMD.com (http://www.wholehealthmd.com/hk/remedies/disp/1,1459,423,00.html)

A nutrient-rich, balanced daily diet is key to building and maintaining healthy skin. A diet rich in foods containing beta-carotene, vitamin C, and vitamin B6 is vital for a clear, glowing complexion. In general, a daily diet that provides 5 or more servings of fresh vegetables and fruits (including at least one citrus) will provide healthy amounts of skin-improving vitamins. Flaxseed oil and other foods high in omega-3 fatty acids should also be heartily consumed because of their role in skin health. Eating zinc-rich foods along with essential fatty acids may be beneficial. Liver-strengthening nutrients are recommended to improve acne and include protein from plant sources, as well as fresh fruits and vegetables. Because acne seems to be associated with Western diets, many experts advise acne sufferers to consume a diet high in fiber and low in fat and refined carbohydrates.

Mega-Recipes
We believe that it's possible to manage and/or improve certain conditions through what you eat. When we create "Mega-Recipes" for an ailment, we strive to include the maximum number of the nutrients that are shown to have benefit for that ailment. We also expect the Mega-Recipe to contain at least 25% of recommended intakes for those nutrients. See the list of recipes that have met our criteria for this ailment.

What You Should Eat & Why

flaxseed oil
The essential fatty acids in flaxseed oil are largely responsible for its skin-healing powers. In cases of acne, the EFAs encourage thinning of the oily sebum that clogs pores.
Leading Food Sources of flaxseed oil: Oil, flaxseed

omega-3 fatty acids
Foods rich in essential fatty acids should be heartily consumed for skin health since they help dilute oily sebum, decreasing the chance of clogged pores. Essential fatty acids are also recommended as liver-strengthening nutrients to help improve acne. NOTE: Though tuna, salmon, and walnuts are leading sources of omega-3 fatty acids, it may be advisable to avoid them because of their iodine content, which may aggravate acne. Better choices for omega-3 rich foods include canola and soybean oil, lake trout, and wheat germ.
Leading Food Sources of omega-3 fatty acids: Salmon, Tuna, Trout

vitamin B6
By regulating levels of hormones implicated in the development of acne lesions, vitamin B6 helps to control outbreaks. It is especially helpful for acne triggered by menstrual cycles or menopause. NOTE: Though beef liver and tuna are rich sources of vitamin B6, it may be advisable to avoid them because of their iodine content, which may aggravate acne. Good alternatives include poultry and freshwater fish.
Leading Food Sources of vitamin B6: Sweet potatoes, Avocados, Bananas, Barley, Bok choy, Chicken, Turkey, Potatoes, Rice, brown, Sunflower seeds, Tuna, Chickpeas, Salmon, Pork, fresh, Mangoes

zinc
Zinc has been linked to skin health in some studies because it enhances immune function, reduces inflammation, and promotes healthy hormone levels. Zinc food sources also provide copper, which is important since copper metabolism and status may be influenced by zinc consumption.
Leading Food Sources of zinc: Barley, Crab, Wheat, Lamb, Beef, Oysters, Turkey, Chicken

[BaLdoMarO]

In addition to what the other 2 have posted, here's an e-mail attachment I received from a friend. It emphasises on eating Fruits, at the right time....


The Correct Way Of Eating Fruits


We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not so easy as you think. It's important to know how and when to eat.

What is the correct way of eating fruits?
v IT MEANS NOT EATING FRUITS AFTER YOUR MEALS!

v FRUITS SHOULD BE EATEN IN AN EMPTY STOMACH.


If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD


Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and digestive juices, the entire mass of food begins to spoil.

So please eat your fruits in an empty stomach or before your meals!


You have heard people complaining - every time I eat water-melon I burp, when I eat durian my stomach bloats up, when I eat banana I feel like running to the toilet etc - actually all this will not arise if you eat the fruit in an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!




Graying hair, balding, nervous outburst, dark circles under the eyes all these will not happen if you take fruits in an empty stomach.


There is no such thing as some fruits like orange and lemon are acidic because all fruits become alkaline in our body, according to Dr. Herbert Sehlton who did a research on this matter.


If you have mastered the correct way of eating fruits, you have the secret of beauty, longevity, health, energy, happiness and normal weight.


When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up. Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste.

So stop making 'goreng pisang' or 'durian porridge' if you want nutrients. Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.


You can go on a 3-day fruit fast to cleanse your body.
Just eat fruits and drink fruit juice throughout the 3 days and you will be surprise when your friends tell you how radiant you look!

During the fruit fast you can eat fruits, prepared in salad forms and make it more interesting.