Skin-Friendly Beauty Foods
The best way to look healthy and attractive may not be inside a $100 jar of cream or under a surgeon's knife. Rather, what you put on your plate may be just as important as what you put on your skin.

An increasing number of studies and clinical trials are underlining the importance of "beauty foods" -- super-nourishing fruits, vegetables, nuts, teas and other everyday foods that may replace a trip to the spa with a stop at the neighborhood grocery store.

Did you know that eating salmon and other foods rich in Omega-3 fatty acids could result in fewer wrinkles? That you could brighten your smile with cranberries? That spinach, broccoli and Swiss chard contain vitamins that help produce an oily substance that acts as a natural hair conditioner?

"Taking care of your skin is from the outside in, as well as the inside out," says Dr. Joely Kaufman, a Miami Beach dermatologist who participates in aging research and is an assistant professor at the University of Miami Miller School of Medicine. "A good skin care regimen involves both topical and dietary regimens."

The most obvious sign of the beauty foods movement has started appearing on store shelves. Earlier this year, the American Dental Association identified foods that are good for oral health with a "Smile Healthy" sticker. The small stamp alerts shoppers that certain foods and drinks have been tested and met the standards set by the ADA for promoting healthy teeth.

So far, one-gallon "Kid Pure" containers of fluoridated water have earned the stickers; the group expects to adhere more of the logos soon on some sugar-free foods, drinks and dairy products.

"There's real science behind the sticker," says Dr. Dominick DePaola, a professor at Nova Southeastern University's College of Dental Medicine, who is helping the ADA identify foods worthy of the logo. "We don't want people to think there are good and bad foods; unless you abuse food, it's really not bad. But we want to be able to tell people that these are the better choices."

Most experts say eating a well-balanced diet is the best way to ensure healthy benefits. Still, some specific foods are proving to pack more punch in grooming a glowing complexion, shiny hair, healthy teeth and strong nails.

SKIN-FRIENDLY FOOD

Kaufman, the Miami Beach dermatologist, recommends foods rich in antioxidants -- green tea, citrus fruits like oranges and pomegranate, spinach, collard greens, broccoli, romaine lettuce and egg yolks -- to combat skin damage from the sun and aging.

"There have been several studies linking foods rich in antioxidants to protection from the damaging effects of ultraviolet light," Kaufman says. "Ultraviolet radiation is known to cause production of harmful free radicals, which are linked to aging and skin cancer."

Add red wine to your shopping list, too. It contains resveratrol, an antioxidant found in the skin of red grapes. Resveratrol has been shown to exhibit anti-inflammatory and antioxidant properties; it also is associated with delays in the aging process, Kaufman says. One glass of wine offers benefits; more than that and you risk too many free radicals that attack collagen and elastin, which accelerates aging.

Kaufman also urges patients to stay well-hydrated with water because dehydration makes the skin appear dull, rough and older. Current thinking says you should let thirst guide how much water you drink every day. Liquids are the primary source, but you can also eat food with high water content, such as apples, blueberries, cherries, strawberries, asparagus, carrots, celery and mushrooms.

In Food Cures: Treat Common Health Concerns, Look Younger & Live Longer (Rodale, $18.95), nutrition expert Joy Bauer writes that in addition to avoiding too much sun and smoking -- the "two worst things for your skin" -- fruits and vegetables rich in vitamins C and E nourish and protect the skin. High on her list: bell peppers, orange juice, lemons, whole grain cereals, peanut butter and avocado.

Bauer also advocates eating foods that contain selenium, a mineral used in making a type of protein with antioxidant properties. Foods with high selenium levels include canned light tuna, whole wheat pasta, lean beef, shrimp, turkey and brown rice.

Omega-3 fatty acids help maintain cell membranes so they allow water and nutrients in and keep toxins out. Foods rich in omega-3s -- wild salmon, walnuts, flax, canola oil, soybeans and sardines -- also seem to be able to protect skin against sun damage, according to Bauer.

Avoid sugary foods, refined-flour baked goods and soda, Bauer recommends. They cause inflammation in skin cells and throughout the body, causing premature aging and wrinkles. (If that doesn't turn you off of soft drinks, nothing will.)

WHOLE FOODS, NOT SUPPLEMENTS

If you rely on supplements as part of your healthy beauty regimen, think again. Recent research suggests it's better to get your nutrients from whole foods, not pills. In an academic review published in Nutrition Reviews last year, University of Minnesota public health professor David Jacobs concluded we derive more benefits from eating whole foods rather than isolating nutrients for supplements or fortifying foods with them (vitamin C or calcium added to orange juice).