A Mediterranean Diet Can Prevent Wrinkles

The fountain of youth may be as close as the ingredients found in your kitchen, study findings suggest.

A diet rich in fruits, vegetables and unsaturated fats may ward off wrinkles by boosting the skin’s natural defenses against sun damage.

In an international study of eating patterns and skin aging, investigators found that dark- and fair-skinned people who ate plenty of wholesome foods but passed on soda, whole milk and sugars were less prone to wrinkling. The effect of this way of eating was consistent from sun-drenched Australia to sun-deprived Sweden.

Some of the skin-smoothing foods included:

green leafy vegetables like spinach and kale

celery

Legumes like broad and lima beans

olives & olive oil

nuts

eggs

yogurt

Fruits such as cherries, melon and apples

The researchers found that even when they factored in age and smoking — which is linked to premature skin aging — diet still played a role in wrinkling of sun-exposed skin.

Overall, people who ate more of the foods that are universally recommended for good health had smoother skin. The study authors speculate that certain foods offered skin protection due to their high levels of antioxidants such as vitamins A, C and E. The skin, they note, is a “major target of oxidative stress.” The study revealed that higher intakes of total fat, especially monounsaturated fats found in olive oil and nuts, along with calcium, phosphorus, magnesium, iron, zinc and retinol were correlated with less actinic skin damage.

Jeanne’s suggestions: This study demonstrated that the common foods found in the Mediterranean diet can be your first step towards healthy skin. I strongly recommend including a large salad every day with lots of greens, beans, walnuts and a dash of healthy olive oil. For dessert, try a bowl of lowfat yogurt, fresh seasonal fruits and a tbsp of flax seed meal and enjoy the nourishing benefits of healthy eating and healthy skin today.

By Jeanne Peters RD

Nutrition Director

Nourishing Wellness Medical Centre

www.nourishingwellness.com

Reference: Journal of the American College of Nutrition 2001;20:71-80

~ by J.J.Flizanes on October 24, 2007.