Diet & Nutrition

“Longevity Vitamins” Prolong Your Life, Says New Research

Vitamins are essential for proper growth and optimal health. Despite this, our own bodies either can’t make them at all or can’t make enough of them, so we have to rely on getting sufficient amounts through our diets. Vitamins are a critical component of good health, yet despite a large body of evidence espousing their benefits, naysayers continue to look for ways to disprove their usefulness.

Recently, a newly published review analyzed over a decade’s worth of research and takes the critics head-on, making the argument that a certain subset of vitamins termed “longevity vitamins” prolong your life and may help prevent debilitating conditions such as cancer, cardiovascular disease and neurodegeneration.

41 Vitamins and Minerals That Improve Your Health and May Extend Your Life

The newly published review, presented in Proceedings of the National Academy of Sciences, was conducted by Bruce Ames, Ph.D., graduate professor of Biochemistry and Molecular Biology at the University of California Berkeley and the director of the Nutrition and Metabolism Center at the Children’s Hospital Oakland Research Institute (CHORI).

In his analysis, Dr. Ames identifies what he terms “longevity vitamins”: a total of 41 compounds — consisting of 30 known essential vitamins and minerals, as well as 11 compounds not currently recognized as such — that directly impact long-term health outcomes. Proper intake of these compounds have the potential to prolong life. Dr. Ames believes there are likely many more such compounds yet to be discovered, but due to the gradual and far-reaching nature of their impacts, long-term studies are needed.

According to Ames, despite the importance of such vital nutrients, up to 70 percent of Americans are likely deficient in many of these compounds, a factor that can have long-term health repercussions. He writes, “Because nutrient deficiencies are highly prevalent in the United States (and elsewhere), appropriate supplementation and/or an improved diet could reduce much of the consequent risk of chronic disease and premature aging.”

Ames commented in a press release, “The prevention of the degenerative diseases of aging is a different science than curing disease: it will involve expertise in metabolism, nutrition, biochemistry and genetic regulatory elements and polymorphisms. This approach is critical for lowering medical costs. It has been estimated that the E.U. would save €4 billion from osteoporosis alone by using vitamin D and calcium supplementation.”

“Diet is very important for our long-term health and this theoretical framework just reinforces that you should try to do what your mother told you: eat your veggies, eat your fruit, give up sugary soft drinks and empty carbohydrates,” Ames says.

A Trade-Off Between Longevity and Survival: How Nutrient Shortages Lead to Long-Term Damage

According to Dr. Ames, it is an often-overlooked fact that a large number of the enzymes in our body that are critical for tasks such as preventing and repairing oxidative cellular damage and DNA damage are dependent on many of the same essential vitamins and minerals that we need for basic day-to-day functioning.

What this means is that essential nutrients such as omega-3 fatty acids and vitamin D are required for both survival and maintenance. When faced with a shortage of such nutrients, our bodies will sacrifice production of long-term maintenance enzymes in favor of those that are required for immediate survival, a theoretical model that Ames refers to as “triage theory.”

Trade-offs such as these are evidenced in numerous studies that have been published by Ames’s lab, in which they observed the face-off between survival and upkeep in people with chronic vitamin K and selenium deficiencies. When the body is low in vitamin K and selenium, it will lower the production of the enzymes that help clear arteries in favor of those needed for blood clotting. This phenomenon is linked to an increase in rates of death from cardiovascular disease. Ames’s research suggests deficiencies in these nutrients causes a significant increase to the risk of many such age-related chronic illnesses.

Ames boasts an impressive career spanning almost seven decades and more than 500 published scientific papers. Perhaps most famed for his groundbreaking development of what is known as the Ames Test — a method used to predict a compound’s carcinogenic potential — Dr. Ames is highly respected among the scientific community. Ames says he believes this to be an important publication because if Triage Theory continues to garner supporting evidence, “[The] implications for public health are enormous.”

Ames stated, “This may be a theoretical paper, but I hope it can add a few years to everyone’s lives.”

Omega-3 and Breast Cancer: Can a Common Fatty Acid Affect Tumor Growth?

Oct 25 by Ewcopywriting

Found primarily in foods such as fatty fish, nuts, and leafy greens, omega-3 fatty acids are an essential fat that boast a wide array of health benefits. Omega-3 consumption has been linked to more restful sleep, improved mental health, healthier aging and even higher IQs. This newest look into marine omega-3 and breast cancer adds to a growing body of evidence suggesting that omega-3 fatty acids could play a pivotal role in the body’s ability to deal with cancer.

Research Suggests a Diet Rich in Marine Omega-3 Fatty Acids May Slow Breast Cancer

A team of researchers from the University of Nebraska Medical Center recently set out to investigate the effects of an omega-3-rich diet on cancer cells. Their research revealed that marine omega-3 fatty acids, such as the ones that can be found in fish oil, could potentially slow the advancement of breast cancer cells.

Breast cancer is the most common cancer among women, regardless of age, race or ethnicity. According to the CDC, approximately one out of every eight women in the United States will develop an invasive form of breast cancer in their lifetime. Over 250 thousand new cases of invasive breast cancer in women are diagnosed each year. The second most common cause of death among females, it is expected that nearly 40 thousand women in the United States alone are likely to die each year from the disease.

In a recent study led by Saraswoti Khadge, a then Ph.D. student working under Dr. James Talmadge, researchers determined that omega-3s appeared to both stop the growth of new tumors as well block the cancer cells from spreading further. It is believed that this could be due to the way in which omega-3s aid in supporting anti-inflammatory and immune responses in the body.

According to Dr. Talmadge, who is the Director of the University of Nebraska Medical Center Laboratory of Transplantation Immunology, “The studies by Khadge provided insight not only on the impact of dietary omega-3 fatty acids on tumor growth and metastasis but also on the sites of metastasis. Thus, not only were common metastasis sites reduced but also secondary tumor growth in the ovaries, kidneys and contralateral breasts.”

Previous studies have investigated the effects of a fish oil-based diet on pregnant women and children and found there to be a significant slowing in the development and metastasis of breast cancers. The team’s findings seem to echo those of previous works. Their research has been published in the journal Clinical & Experimental Metastasis.

Studying Omega-3 and Breast Cancer in an Animal Model

In order to conduct their investigations, the researchers utilized adult female mice which were separated into two groups. Each group of mice was fed a nearly identical diet consisting of the same amount of calories and fats, however, the types of fats in each diet differed. One group’s diet included omega-6 polyunsaturated fats derived from olive oil while the other group’s diet contained marine omega-3 fatty acids from fish oil.

4T1 breast cancer cells were introduced into the mice’s systems. 4T1 cells are commonly used to study breast cancer metastasis because they are highly aggressive and are known to spread rapidly to certain parts of the body — namely the bones, liver, and lungs. After a period of 35 days, the mice were autopsied to determine the effects of each diet on cancer development.

Marine Omega-3 Fatty Acids Found to Slow Breast Cancer Development

According to the team’s data, in the mice that were on the omega-3-rich diet, the breast cancer cells had a “significantly lower” chance of actually taking hold in the mammary glands of the mice. The team observed that tumors took much longer to begin developing in the mice on the omega-3 diet, which had a direct influence on the tumor size.

The autopsy conducted after the period of 35 days revealed that the tumors which were detected in the breast glands of the mice on the omega-3 diet were 50 percent smaller than those observed in the second group. Furthermore, within the omega-3 group, the growth and spread of the cancerous cells to other organs was much lower. The mice in the omega-3 group survived for longer than the mice that were on the omega-6-rich diet.

The researchers noted that the mice on the omega-3 diet possessed more T-cells in their tissues than those in the omega-6 group. T-cells are a type of white blood cell that impact nearly every aspect of the body’s adaptive immune processes. T-cells scan the body for foreign antigens and then work together to produce antibodies, to kill off bacterial- and viral-infected cells, and to eliminate cancerous cells. If a diet that is high in marine omega-3 fatty acids causes an increase in the production of T-cells, then this could explain the significant suppression of the development and metastasis of breast cancer.

Khadge stresses that their data does not mean that omega-3s prevent breast cancer. She explains, “Our study emphasizes the potential therapeutic role of dietary long-chain omega-3 fatty acids in the control of tumor growth and metastasis.”

Increasing Prebiotics in Your Diet Improves Digestive Health, Sleep and More

Oct 22 by Ewcopywriting

Confused about the difference between probiotics and prebiotics and how they work together? Here, we will take a brief look at what probiotics and prebiotics are, break down the differences between these important digestive helpers and learn how increasing the prebiotics in your diet not only improves digestion but also supports immune function, promotes sleep, lowers stress and provides many other benefits.

What Are Prebiotics?

Prebiotics are types of nondigestible fibers and sugars found in certain foods. Because your body can’t break them down completely, these substances pass undigested through the upper parts of the gastrointestinal tract. Once the prebiotic compounds reach the colon, they’re fermented by the bacteria residing in the gut. There, they feed the communities of bacteria that make up the gut’s microbiota.

So, what exactly is the difference then between prebiotics and probiotics? The term “probiotics” typically refers to foods and supplements that contain live microorganisms known to be beneficial to gut health. Conversely, “prebiotics” are compounds that serve as food for the microorganisms that live in the gut. The also-related but less well-known “postbiotics” are the byproduct that occurs as a result of gut bacteria fermenting the prebiotic compounds. Individually, each of these components possesses a number of health benefits while also working together to improve digestive health and overall well-being.

Why Are Prebiotics Important?

The human body is a host to trillions of bacteria, the vast majority of which live within our large intestines. Many of these bacteria are critical to bodily functions. The bacteria in our guts not only aid in the digestion of food and absorption of nutrients but also help to regulate hormone production and neurotransmitter release, with a direct effect on the immune system and the body’s ability to cope with stress.

Because our guts are so integral to many bodily functions, the abundance and diversity of the good bacteria in our guts is important to our overall health. Prebiotics act as a food source for these bacterial colonies that reside within our GI tracts. Working together, prebiotics and probiotics have been shown to significantly improve health outcomes.

What Are the Benefits of Prebiotics?

Prebiotics improve digestion and promote a healthy gut. Acting as food for good bacteria, prebiotics encourage the growth of the beneficial microbes residing in our guts. When these otherwise nondigestible fibers are metabolized by friendly gut bacteria, the byproduct is another group of beneficial compounds known as short-chain fatty acids (SCFAs). SCFAs strengthen the intestinal lining, aid digestion, improve the symptoms of inflammatory bowel conditions and may even lower the chances of developing colorectal cancer.

Prebiotics reduce your risk for cardiovascular disease. Studies have shown that combining prebiotics and probiotics helps to regulate insulin signaling, lower “bad” cholesterol, balance electrolyte levels and reduce blood pressure, all factors that greatly reduce the risk of developing cardiovascular problems.

Prebiotics aid weight loss and the chances of obesity. Numerous studies have indicated that gut dysbiosis can be a contributing factor to weight gain and obesity-related disorders. Increased fiber intake is known to help curb weight gain. Researchers have found that prebiotic fiber regulates the stimulation and suppression of gastrointestinal hormones that control the feelings of hunger and satiation and is associated with a lowered BMI.

Prebiotics can help to reduce inflammation. Inflammation is believed to be a contributing factor for chronic conditions such as heart disease, diabetes and even some cancers. Studies have demonstrated that increased intake of prebiotic fiber lowers systemic inflammation. Research indicates that this association may be due to the production of SCFAs that occurs during prebiotic fermentation.

Prebiotics improve the body’s immune system response. A healthy gut is key to a strong immune system.Recent findings have shown that adding more prebiotics into your diet elevates SCFA levels and increases the expression of antibodies and antioxiants, important for helping the body to fight off illness and disease.

Prebiotics promote healthier, stronger bones. Imbalances to the gut microbiota have been tied to cases of disease and loss of density within bones. According to research, upping intake of prebiotics improves bone strength by increasing calcium absorption and bone density.

Prebiotics may improve sleep quality. Every cell in the human body responds to circadian rhythms, and this includes the microbial life within us. Under normal circumstances, subjects with a higher intake of prebiotics tend to spend more time in the restorative sleep phase, except for after stressful events, which observed longer periods of REM sleep, the phase of sleep thought to help recover from stress. This suggests that prebiotics encourage better, more restful sleep and help to ease stress. Prebiotics also alter the release of hormones such as melatonin and serotonin that are known to play a role in or have an effect on sleep and sleep quality.

Prebiotics help to regulate moods and hormone levels. As our knowledge of the gut-brain connection grows, it’s becoming more and more clear that many conditions, including mental health issues, are affected by gut health. Not only does our gut flora affect bodily function, but studies suggest that our gut’s microbial makeup may even be responsible for how bodily systems, such as our stress response system, are actually developed. Increased consumption of prebiotics has been shown to improve stress responses, reduce cortisol levels and alleviate feelings of depression and anxiety.

How to Incorporate More Prebiotics Into Your Diet

Want to know how you can increase your daily intake of prebiotics? There are a handful of prebiotic-rich foods that you can add to your diet. Remember that, as with most foods, cooking changes the nutritional makeup. For the most benefit, try to consume foods that are raw and unprocessed. Here are a few food choices that are packed with health-promoting prebiotics:

asparagus
chicory root
dandelion greens
garlic
jicama
leeks
onions
under-ripened bananas

Dietary supplements are also available for those unable to fit enough prebiotics into their diet. Look for supplements that combine both prebiotics and probiotics for the greatest impact.

Avoiding Carbs May Negatively Impact Gut Bacteria

Oct 11 by Ewcopywriting

While sitting down to a never-ending pasta bowl probably isn’t the healthiest interpretation, a growing body of research suggests that eating carbohydrates does come with some benefits. Low- and no-carb diets have become extremely popular weight loss methods, but could they be doing more long-term harm than good? New research suggests there could be a negative link between a low carb diet and gut health.

Investigating Link Between a Low Carb Diet and Gut Health

As Oleg Paliy, Ph.D., Associate Professor at Wright State University and corresponding author of a new study investigating the matter, commented, “the relative beneficial and harmful effects of the high-carb and high-fat diets are a subject of many studies and debates.”

Previous research suggests that a low-carb diet may be useful in helping treat dementia, psychiatric conditions, and perhaps even cancer. However, overall, research seems to support the idea that consuming at least some carbs is necessary for the best health outcomes.

The latest findings indicate that if followed long-term, a low-carb diet could actually shorten your lifespan by up to four years, significantly increasing one’s risk for cancer, coronary heart disease and stroke. Recently, scientists revealed that a low-carb diet could cause insulin resistance and raise one’s risk for Type 2 diabetes. Now, new research published in Applied and Environmental Microbiology suggests that not eating enough carbs harms gut health, a situation which can increase your risk for colorectal cancer.

The Importance of Healthy Gut Bacteria

Each of us shares a symbiotic cohabitation with trillions of microorganisms existing both on and inside our bodies, the largest number of which reside within our gastrointestinal tracts. The bacterial colonies living in the gut, referred to as the gut’s flora or microbiota, are a key factor in health and play a large part of many critical bodily functions. They directly influence key aspects of health such as brain function, hormone regulation, immune response as well as vitamin and nutrient production and absorption.

Dysbiosis of the gut’s microbiota has been implicated in the development of or complication in conditions such as cancer, diabetes, cardiovascular disease, obesity and asthma. Such imbalances have also been found to contribute to psychiatric and neurological disorders such as depression, autism, PTSD, multiple sclerosis and Alzheimer’s disease. Evidence has shown that even the smallest imbalance to these complex microbial communities can quickly lead to illness and mental health decline.

Carb Consumption Benefits Gut Bacteria

Comparing a high-fat, no-carb diet to a typical Western diet, researchers from Wright State University investigated diet’s effect on gut health and found that the switch from a balanced diet to a higher-fat, no-carb diet caused a noticeable shift in the strains of bacteria that are present within the gut. The no-carb diet was found to increase the types of fatty-acid metabolizing bacteria and decrease those responsible for metabolizing carbs and proteins. The result of this is a decrease in the synthesis of antioxidants and short-chain fatty acids, which, according to the researchers, “[might] potentially have negative health consequences on the host.”

Beneficial antioxidants and short-chain fatty acids are created when the microbes in our guts process carbohydrates. These fatty acids and antioxidants serve to combat DNA damage and the effects of aging. Their presence reduces inflammation, regulates appetite, and lowers the overall risk of colorectal cancer.

Dr. Paliy explained, “intestinal microbes mediate many dietary effects on human health. There, most of these compounds are fermented by gut bacteria. This happens because a significant proportion of dietary carbohydrates, proteins, and fats escapes digestion in the small intestine, and reaches the colon, a section of the gut housing a dense population of microbes.”

So, while a low- or no-carb diet may be helpful for short-term weight loss, following such a regime long-term could result in major disruptions to bowel health.

Simulating the Human Gut

In order to conduct their research, the team used an experimental mechanism that was designed to simulate the gut. The apparatus integrated three glass containers, each meant to simulate a different region of the human colon. Each vessel was “seeded” with gut microbe samples that were supplied by human fecal donors.

These colonies of bacteria were fed nutrients that were meant to mimic either a balanced Western diet or that a diet comprised only of dietary fats. The team then analyzed the changes to the microbiota using high-throughput sequencing to evaluate the composition and high-performance liquid chromatography to measure the metabolites of the bacterial colonies.

Their observations revealed that switching from a Western diet to a high-fat diet caused an increase to the populations of bacteria that metabolize fatty acids, including Alistipes, Bilophila and numerous types of Gammaproteobacteria, while there was a decline among bacterial populations that process carbohydrates and proteins, including species of Bacteroides, Clostridium and Roseburia.

The loss of bacteria that metabolizes carbohydrates caused a sharp decrease in the production of short chain fatty acids. The researchers also observed a significant drop in antioxidant production, important beneficial compounds which prevent and repair cellular and DNA damage and help to curb the effects of age. The team’s findings add to mounting evidence that cutting out carbs may not be the healthiest choice.

How to Promote Healthy Gut Bacteria Diversity

As evidenced, the beneficial bacteria in the gut are essential to the production of vitamins, the absorption of nutrients, the combat of pathogens and a host of other critical functions. There are a number of factors that influence the number of and types of bacteria present in the gut. Here are a few that you can control yourself:

Eat a diverse whole-foods-based diet that consists of plenty of fruits, vegetables and whole grains.
Consume foods that are rich in probiotics. Fermented foods such as sauerkraut, kimchi, kefir, and yogurt are excellent sources of beneficial bacteria.
Eat plenty of prebiotic foods. High-fiber food sources like beans, apples, bananas, and oats are high in prebiotic fiber that promotes that growth of good bacteria.
Take a probiotic supplement containing live strains of beneficial bacteria to help maintain or restore gut balance.
Eat polyphenol-rich foods such as dark chocolate, green tea, olive oil, and red wine. Polyphenolic compounds promote the healthy bacterial growth.
Limite that amount of processed foods and artificial sweeteners that you consume. Highly-processed foods and sugars fuel the bad bacteria in the gut, which can lower the number of good bacteria.

Research Shows Simple Lifestyle Changes Increase Heart Health

Sep 15 by Ewcopywriting

New studies indicate that even minor lifestyle changes increase heart health, providing hope that drastic changes aren’t necessary to benefit the body.

Study Proves Simple Lifestyle Changes Increase Heart Health

A study conducted by researchers in North Carolina looked at how a 16-week lifestyle change would affect instances of hypertension. Their findings, which were disclosed at the American Heart Association’s Joint Hypertension 2018 Scientific Sessions, showed that the need for medication was decreased in the test subjects. The research evaluated results in 129 men and women ranging in age from 40 – 80 who were either clinically obese or significantly overweight and who had been diagnosed with high blood pressure. While all of the test subjects did qualify for hypertension medication, none were taking drugs through the study period.

The individuals were separated into three groups for the purpose of the study. Group one was asked to comply with the DASH diet, a plant-based diet that’s specifically designed to benefit heart health. This diet focuses on fruits, vegetables, seeds, nuts and whole grains, while also permitting poultry, beans and fat-free dairy products. Saturated fats are avoided as much as possible. Group one also attended counseling sessions and participated in monitored exercise sessions three days per week. Group two was asked to adhere to the same DASH diet, but otherwise their lifestyles were unchanged. The third group was allowed to live as they normally would, including eating their regular diet.

Group one benefited the most within the 16-week study, lowering their blood pressure levels and reducing weight. On average, they lost 19 pounds each and dropped their blood pressure by 16 millimeters of mercury (mm Hg) systolic and 10 mm Hg diastolic. Group two did achieve some benefit from adhering to the diet alone, dropping their blood pressure levels by 11 mm Hg systolic and 8 mm Hg diastolic on average. The final group exhibited an average blood pressure drop of 3 mm Hg systolic and 4 mm Hg diastolic.

At the end of the study, each participant was examined to determine which individuals still qualified for hypertension medication. Only 23 percent of the participants from groups one and two still met the criteria for hypertension medication. Of the first group, which involved the DASH diet combined with exercise and counseling, only 15 percent still qualified for medication.

Dr. Alan Hinderliter, who led the study at the University of North Carolina in Chapel Hill, says the results show that even brief lifestyle modifications can affect heart health. Slight modifications to one’s lifestyle can be enough change to eliminate the need for medication that lowers blood pressure. Dr. Hinderliter suggests more research should be done on the effects lifestyle has on blood pressure and hypertension. However, the American Heart Association (AHA) already recommends switching to a healthier diet and increasing physical activity to benefit overall health.

Taking Regular Walks May Prevent Heart Failure

Congestive heart failure is a condition in which the heart isn’t pumping blood as efficiently as it should, and may be the result of a weakened heart. It can also be caused by the stiffening of the heart muscles. The condition affects more than 5 million people of all ages, but it’s found to be most common in women over the age of retirement. A lifetime of smoking, poor eating habits and sedentary lifestyles are the common causes of congestive heart failure.

A research team in Buffalo, New York wanted to examine how lifestyle changes increase heart health. Their goal was to see if two specific types of heart failure, reduced ejection heart failure (HFrEF) and preserved ejection fraction heart failure (HFpEF), could be prevented through changes in one’s lifestyle. The study was headed up by Michael LaMonte, an associate professor at the University of Buffalo. In HFrEF, the left side of the heart isn’t pumping enough blood to supply the rest of the body. Conversely, HFpEF is a condition in which enough blood is pumped from the heart, but the ventricles can’t hold enough of that blood to fuel the body. In the latter case, the ventricles become stiff, or they may shrink in size, so there’s not a large enough capacity. HFrEF is fatal more often, but HFpEF is more common, affecting women and minorities.

Researchers examined records for 137,303 participants in a Women’s Health Initiative survey. The survey provided insight into the health of postmenopausal women, particularly with how physical activity related to their overall health. The survey allowed LeMonte’s group to isolate 35,272 women who suffered from one or the other of the two types of heart failure their own research intended to examine. They found that walking significantly impacted heart health in women over 60 years of age. Spending just 30 to 45 minutes engaged in physical exercise each day helped to reduce the chances of heart failure by 9 percent. More specifically, the risks of developing HFpEF was cut by 8 percent, while physical activity cut the risks of HFrEF by a 10 percent margin.

What was interesting to the researchers was that the intensity level of exercise didn’t affect the findings. The results were the same, whether the women walked, jogged or engaged in other activities. The only determining factor was the amount of time spent engaged in the physical activity. As long as they engaged in 30-45 minutes of activity, they did benefit from improved heart health.

These findings provide hope for older adults who may want to act to change their heart health statuses. The research indicates that making drastic changes or overexerting oneself aren’t necessary for improving heart health. By simply selecting physical activities you enjoy, such as walking through a park, and participating in them regularly, your heart health can improve.

Diet and Skin Health: Eating Your Way to Radiant Skin

Sep 12 by Ewcopywriting

There are many benefits to eating healthy, but recent research has linked diet and skin health, indicating the foods we eat affect our skin.

Your Dietary Practices May Influence the Condition of Your Skin

Crash diets, also known as fad diets, do more harm than good for a number of reasons. Primarily, they represent temporary fixes to a long-term problem. While you may lose the promised weight by adhering to the diet, you’ll likely gain those pounds right back as soon as you go off the diet. How does this affect your skin? When you lose the weight, it leaves skin sagging. As you gain the weight back, your skin will again expand, causing wrinkles and stretch marks to appear.

A better alternative to promote a healthier state and better skin is to adopt permanent lifestyle changes. Adopt a healthier lifestyle, including a diet that focuses on healthy proteins like chicken, fish and legumes and a variety of fresh fruits and vegetables. This will aid in weight loss and benefit your metabolism, so it will be easier to keep those pounds off.

Some people worry that they won’t get enough to eat when they alter their eating habits this way. However, nutritionists recommend eating at least five portions of fruits and vegetables each day to reap the maximum amount of benefits. In addition to large supplies of vitamins and minerals, plant-based foods are also excellent sources of antioxidants. One of the most important functions of antioxidants is that they fight free radicals in the body, which are responsible for promoting wrinkles, age spots and other skin blemishes.

Some Foods to Promote a Better Diet and Skin Health

Here are just a few foods that are healthy for the body and can help improve the condition of your skin. While these aren’t the only natural foods that can benefit your skin, they make a good start and show that there’s plenty variety from which to choose.

Fatty Fish

Although many fatty foods can have a negative impact on skin health, fatty fish has the opposite effect. Sardines, herring and salmon are just some of the cold-water fish rich in omega-3 fatty acids, which has been found to have many benefits on human health. For the skin, it can significantly reduce the chances of developing non-melanoma skin cancers. Ultraviolet (UV) radiation causes damage to skin cells, as well as contributing to inflammation and immunosuppression, but the omega-3 fatty acids help to negate that effect on the skin.

Walnuts

Much like cold-water fish, walnuts are also rich in omega-3 fatty acids, but they also contain high levels of omega-6 unsaturated fatty acids. These acids work to reduce specific types of inflammation, including that which causes skin conditions, like eczema and psoriasis. It’s estimated that nearly 99 percent of Americans lack sufficient fatty acids in their diets.

Almonds

These nuts are also high in essential fatty acids. Additionally, they deliver high concentrations of vitamin E, a nutrient essential to healthy skin. They also contain antioxidants, helping to reduce inflammation in the skin cells.

Flax Seeds

Flax seeds are high in a specific type of omega-3 fatty acid, which is known as alpha-linolenic acid (ALA). This compound can help maintain healthy skin. In one study, researchers gave women with sensitive skin regular doses of flaxseed oil over a three-month period. By the end of the study, the women experienced less roughness and scaling of the skin, less skin sensitivity, improved hydration and smoother skin.

Avocado

This natural food helps the skin in a number of ways. As a high source of healthy fats and vitamin E, it protects and nourishes the skin. The fats found in avocados are necessary to the body, but are not produced naturally in sufficient quantities, so eating foods rich in healthy fats is necessary. Additionally, avocados contain lutein and zeaxanthin, compounds that help the body fight off the visible effects of UV damage.

Fun Foods for Healthier Skin

If you’re looking for more ways to improve your diet and skin health, try some of these selections. Here, there are some more enjoyable ways to eat healthy and protect your skin.

Red Wine

As red wine is produced, it’s infused with resveratrol, which is a naturally occurring compound found in the skin of the grapes. While resveratrol delivers a host of health benefits, it has become most popular for its ability to reduce the effects of the aging process. Additionally, red wine contains the antioxidants necessary for fighting free radicals and, in that way, the aging process is inhibited and skin cell damage is reduced.

Dark Chocolate

We already know that dark chocolate contains antioxidants, which attack the free radicals in the body. A study found that eating regular servings of cocoa powder over a three-month period benefited test subjects by helping them develop thicker and more hydrated skin. The researchers also found that the test subjects were less likely to suffer sunburn because they had better blood flow.

Sweet Potatoes

This delicious and natural food is a high source of beta carotene, which works as a natural sun block. By eating foods rich in beta carotene, you can reduce your risk of sunburn and of developing some types of skin cancer. The nutrient may also protect your skin from wrinkling and sun spots.

By eating a wide range of natural foods, you can raise the levels of vitamins and antioxidants in your body. To ensure that you’re getting the necessary vitamins, minerals and nutrients for skin health, you may also consider supplementing your diet with a high-quality natural formula like Dermachron. This will help you to lose weight and live healthier, as well as giving your skin a smoother and more youthful appearance. In short, practicing good eating habits can benefit your body on the outside, as well as on the inside.