| | Topic: Vitamins
2011-01-21 12:08:23
 Chasing the Fountain of Youth
We’ve all looked in the mirror and asked, “Do I look my age?” We want to prevent aging, reverse aging or just age gracefully. Our skin is a reflection of our health, so how do we keep our skin looking younger and healthier? Here are a few skin-friendly, nutrient rich foods to help keep you looking your best. They can easily be incorporated into your diet for a healthier, younger looking you.
1. Throw on some BERRIES…
Blackberries, blueberries, strawberries and plums!
These fruits are high-antioxidant foods. Foods rich in antioxidants help slow aging at the cellular level. Antioxidants may help reduce the risk of sun damage by reducing the number of free radicals in your body (unstable molecules that damage cells). Free radicals can damage cells and add to wrinkles in your skin.
(The major antioxidant vitamins are Vitamin A, C and E. These healing antioxidants are needed by your body for cell repair and healthy skin.)
2. Get an A in Health…Vitamin A that is!
Low-fat dairy products are a healthy choice for Vitamin A as well as Carotenoids. Carotenoids are red, yellow and orange fruits and vegetables which the body can convert into Vitamin A. They include: carrots, sweet potatoes and red peppers.
3. Feed your skin with Vitamin C
Vitamin C found in citrus contributes to the formation of collagen. Collagen is a protein that binds cells and tissues together. Collagen helps to keep your skin firm and reduce wrinkles.
Good sources of Vitamin C include: oranges, grapefruit, kiwis, strawberries, papayas, broccoli, and kale.
4. Moisturize your skin with the food you eat
Vitamin E has rich oils that condition and moisturize your skin. This antioxidant may help protect against skin damage and premature aging. Vitamin E rich foods include: canola oil, almonds, peanut butter, sunflower seeds and spinach.
5. Protect your skin from the inside
Essential Fatty Acids (Omega-3’s) and Monounsaturated Fatty Acids (MUFAs) are also key foods for healthy skin and they may help protect your skin from sun damage. These Omega-3 and MUFA rich foods should be included in every healthy diet: fish, ground flaxseed, walnuts, olive oil, canola oil, avocados and almonds.
6. Drink to your skin’s health
Another component of healthy, younger looking skin is water consumption. It is important to stay hydrated. Keep a reusable water bottle handy throughout your day.
7. Healthy lifestyle tips to live by…
Quitting smoking, limiting alcohol, regular exercise, adequate sleep and stress reduction will also help to keep your skin healthy. All of these tips encompass a healthier lifestyle, which will lead to a glowing complexion and a healthier you...
We all continue to chase after the “Fountain of Youth” in many different ways so let’s just remember to eat healthier along the way.
Topic: Vitamins
2010-12-01 22:23:26
 Are you getting enough of the “Sunshine Vitamin”?
Vitamin D, otherwise known as the sunshine vitamin, is receiving a lot of attention these days. Vitamin D is nicknamed the sunshine vitamin because our body can make the Vitamin D we need from exposure to the sun on our skin. Unfortunately, there are a great number of people that suffer from low levels of Vitamin D, especially in the northern half of the US and Canada. Also, we tend to spend less time outdoors these days, and when we do, we are covered in sunscreen which blocks the production of Vitamin D.
While we all need enough Vitamin D to prevent the deficiency diseases: Rickets in children and Osteomalacia in adults, it seems a little extra may do us all some good. Brand new recommended guidelines from the Institute of Medicine for preventing deficiency in individuals regardless of age is 400IUs (international units) per day. But, the new recommended dietary allowance is 600IUs per day for all except those over the age of 71, which is now 800IUs. To see the chart, go to http://www.iom.edu/Reports/2010/Dietary-Reference-Intakes-for-Calcium-and-Vitamin-D/DRI-Values.aspx
Many experts are suggesting that much higher doses may be beneficial in preventing a variety of other health problems such as osteoporosis, multiple sclerosis, certain cancers, high blood pressure, diabetes and many other potential conditions. I have seen recommended daily doses of at least of 1000IU, and even higher for people with low blood levels. As one example, Dr. Mehmet Oz, of the Dr. Oz Show, recently recommended everyone take 1000IUs of Vitamin D3 (cholecalciferol) per day.
Want to get more Vitamin D from foods? Here is a table from the Office of Dietary Supplements of the National Institute of Health: http://ods.od.nih.gov/factsheets/VitaminD/
|
Food
|
IUs per serving*
|
Percent DV**
|
|
Cod liver oil, 1 tablespoon
|
1,360
|
340
|
|
Salmon (sockeye), cooked, 3 ounces
|
794
|
199
|
|
Mushrooms that have been exposed to ultraviolet light to increase vitamin D, 3 ounces (not yet commonly available)
|
400
|
100
|
|
Mackerel, cooked, 3 ounces
|
388
|
97
|
|
Tuna fish, canned in water, drained, 3 ounces
|
154
|
39
|
|
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup
|
115-124
|
29-31
|
|
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)
|
100
|
25
|
|
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)
|
80
|
20
|
|
Margarine, fortified, 1 tablespoon
|
60
|
15
|
|
Sardines, canned in oil, drained, 2 sardines
|
46
|
12
|
|
Liver, beef, cooked, 3.5 ounces
|
46
|
12
|
|
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)
|
40
|
10
|
|
Egg, 1 whole (vitamin D is found in yolk)
|
25
|
6
|
|
Cheese, Swiss, 1 ounce
|
6
|
2
|
|
*IUs = International Units.
**DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for vitamin D is 400 IU for adults and children age 4 and older. Food labels, however, are not required to list vitamin D content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.
The U.S. Department of Agriculture's Nutrient Database Web site, http://www.nal.usda.gov/fnic/foodcomp/search, lists the nutrient content of many foods and provides a list of foods containing vitamin D: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22a324.pdf. A growing number of foods are being analyzed for vitamin D content. Simpler and faster methods to measure vitamin D in foods are needed, as are food standard reference materials with certified values for vitamin D to ensure accurate measurements [31].
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Vitamin D research is something to watch. Studies are ongoing to determine its effectiveness in the treatment and prevention of many diseases. Consider taking a supplement if you do not consume many of the high Vitamin D foods, and do not spend much time out in the sunlight without sunscreen. Next time you go for a physical, ask your doctor if you should have a Vitamin D level tested to be sure. A little sunshine can do wonders.
Photo credit: Maggie Smith, freedigitalphotos.net
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