Lifestyle Choices

Fresh vegetables and fruits, whole grains, lean proteins, good quality fats and oils, and plenty of pure water are the basics for good skin health. These foods promote the healthy functioning of the internal organs, which is reflected in the condition of the skin. High- fiber foods move wastes quickly through the large intestine, plenty of water flushes toxins out of the body through the kidneys, and an abundance of fresh, leafy green vegetables keeps the liver working efficiently to detoxify the bloodstream. Glowing, smooth, and blemish-free skin is an indication that all is well internally.

Dry, dull, and flaking skin often points to a deficiency of essential fatty acids in the diet. I’ve seen many people with dry skin and hair caused by their adherence to an excessively low-fat diet. Fat is a necessary nutrient. Instead of cutting fat out of your diet, focus on eating healthy fats, such as extra-virgin olive oil, almonds, avocados, pumpkin seeds, and sesame seeds. In addition, consider including sources of omega-3 and gamma-linolenic (GLA) essential fatty acids in your diet. These special nutrients help to keep the skin supple and well-lubricated, and have many other whole-body health benefits as well. Omega-3 oils are abundant in oily fish such as salmon, sardines, and mackerel. Approximately 3 servings per week (about 10 ounces total) is an ample amount for most people. Flaxseeds are also an excellent source of omega-3 fatty acids, and can be consumed either in the seed form or as an oil. Flax oil quickly becomes rancid and must be protected from heat and light. Buy it in small quantities in opaque containers, keep it refrigerated, do not cook with it, and use it within 6 weeks of opening the bottle.

Flax oil has a relatively mild taste, and can be used on salads, baked potatoes, or pasta. If you choose to eat flaxseeds, they must be ground instead of eaten whole—otherwise, they will pass through your intestinal tract undigested. I have an electric coffee grinder that I reserve for grinding flaxseeds, and within seconds, it makes fresh flax meal. Flaxseeds have a mild, nutty flavor and are delicious when added to oatmeal or another cooked cereal just before serving. Ground flaxseeds can also be whipped into a healthy beverage in the blender with fruit juice, soy milk, or almond milk, along with bananas or other fresh fruit. Flaxseeds have mucilagenous properties and become gel-like when added to liquid, so plan to consume your beverage immediately after preparing it. Eat 1 to 4 tablespoons of freshly ground flaxseeds daily or 1 to 2 tablespoons of flax oil.

Healthy Fats for the Skin

Extra virgin olive oil
Sesame seeds
Pumpkin seeds
Walnuts
Almonds
Sunflower seeds
Avocados

Omega-3 fatty acids:

Oily fish (salmon, sardines)
Flaxseeds and flax oil

Gamma-linolenic acid:

Evening primrose oil
Black currant oil
Borage oil

Gamma-linolenic acid (GLA) is helpful for treating dry skin and hair, eczema, and other skin disorders. While GLA can be synthesized from the linoleic acid found in most nuts, seeds, and grains, in reality, many people suffer from a deficiency of this essential fatty acid. Factors that interfere with GLA conversion include consumption of trans fatty acids (found in polyunsaturated oils and hydrogenated oils) and saturated fats, alcohol and tobacco, nutrient deficiencies, and aging. Evening primrose oil, black currant seed oil, and borage oil are rich sources of GLA and are available as supplements. Take enough capsules to equal approximately 240 milligrams of GLA daily.

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