Your Dietitian: Nutrients for beautiful, healthy skin and wound healing

Did you know that our skin is part of the immune system? Besides being a physical barrier, it contains immune cells. It is our first line of defense against pathogens and other external factors. Therefore, taking care of our skin is important, especially during the summer. And, it's even more important as we get older. Our skin is the body's largest organ. It helps protect us from germs entering our bloodstream and causing infections. Our skin also helps protect us from the sun and regulates our body temperature (through sweat and shivering). Most importantly, it protects our internal organs, bones and muscles and helps cushion them if we fall. Signs of aging skin However, that protection decreases with age. That's because as we age, our skin thins. Thinning skin is primarily due to a decrease in the production of collagen and elastin in the dermis. The dermis is the second and thickest layer of skin – making up 90 percent of the skin layers. (The outer most layer of skin is called the epidermis.) Collagen makes skin stronger and elastin makes skin more elastic or flexible. With less of these compounds, thinner skin tears more easily. Sores (and bed sores) develop more easily. Collagen is also the supportive component of blood vessel walls. With less collagen production as we age, the blood vessels in the skin are more fragile and easily broken. This is why older adults bruise more easily. Thinner skin also doesn't heal as fast as thicker, younger skin. That is why wounds heal slower than when we were younger. Every day the body sheds about 40,000 skin cells and replaces them with new cells. Having the nutrients necessary to produce new healthy skin (containing collagen and elastin) is important.Here are some of the many nutrients needed to produce (and maintain) healthy skin. Water Water is the most important nutrient for healthy skin. Our skin is 64 percent water. Staying hydrated helps skin maintain its thickness and elasticity. Aim to drink at least eight cups of water each day — and even more in hot weather. According to dermatologists, "The youthfulness and radiance of your skin is dependent on how much water you drink each day." Vitamin D Vitamin D is essential for a strong immune system. It plays a key role in the skin's ability to fight bacteria and prevent or heal infections. It's required for the production of new skin cells — and thus aids in wound healing. It also works as an anti-inflammatory agent to reduce the inflammation associated with psoriasis, eczema and other skin conditions. Interestingly, vitamin D has the ability to reduce the effects of skin aging by combining with the sun's free radicals (produced by UVA rays) which damage the skin. However, as we age, the skin's ability to make vitamin D from sunlight decreases by 50-percent between the ages of 20 to 80 years of age. Studies have shown that most seniors are deficient in vitamin D. The summer sun's UVB rays are the best source of vitamin D. It takes only 10 to 15 minutes of midday (10 a.m. to 4 p.m.) summer sun exposure on bare arms and legs to get your daily dose of vitamin D. According to Mayo Clinic, only during the summer months is the sun at the correct angle (due to our northern latitude on the earth) to obtain immune strengthening vitamin D from the sun's UVB rays. So, spend some time outside to obtain immune-strengthening vitamin D before September. However, excessive sun exposure can damage the skin and increase the risk of skin cancer (melanoma). Skin cancer is the most common type of cancer in the U.S. After 15 to 20 minutes, apply sunscreen and/or protective coverings to the skin. (Of course, vitamin D can also be safely obtained from supplements.) Vitamin A / beta carotene rich foods Vitamin A has been shown to help protect against the sun's damaging UV rays which cause skin cancer, premature aging, wrinkles and dry skin. It can also help heal damaged skin from sunburn and help heal wounds. The rich source of vitamin A is liver (calves, chicken or beef liver). If you don't care for liver, try eating foods rich in beta carotene. The body converts beta carotene into vitamin A. The bright orange pigment in fruits and vegetables contains beta carotene. Thus, the name for carrots comes from being one of the richest sources of this nutrient. (See listing of other foods high in beta carotene.) Cooked carrots provide about six times as much beta carotene as raw carrots. Cooking carrots breaks down its woody cell walls, releasing its beta carotene for absorption. Fat is necessary to absorb beta carotene — because it is a fat-soluble nutrient. Therefore, always eat carrots with other foods containing fat or add butter or oil to cooked carrots. Vitamin C rich foods Adequate vitamin C is critical for skin health. It is essential for making collagen. Thus, getting large amounts of vitamin C is extremely helpful to reduce the thinning of aging skin, reducing bruising — and most importantly for wound healing. Vitamin C can accumulate in the skin. There it works an antioxidant to combine with free radicals (produced by the sun's UV rays) to help protect the skin from radiation damage. Besides oranges and orange juice, there are many other foods with as much or more vitamin C. These include: golden kiwifruit; orange, yellow and red bell peppers; and organic strawberries. Always cover diced fruits, and fruit or veggie salads to prevent the loss of vitamin C. As an antioxidant, vitamin C readily combines with the oxygen in the air and is lost. Since vitamin C is a water- soluble nutrient, it is also lost in cooking water. Therefore, steam, roast or stir fry veggies such as broccoli, Brussels sprouts or cauliflower. (Microwaving destroys these cruciferous vegetables' anti-cancer nutrient, sulforaphane, due to its high temperature.) Vitamin E Vitamin E is another antioxidant important for healthy skin. When vitamins C and E are combined, they provide more skin protection from the sun's UV rays than singularly. Nutrients always work together in the body. The richest sources of vitamin E are fat containing foods: wheat germ oil, avocado oil, olive oil and other vegetable oils, peanut butter, almonds/almond butter, sunflower seeds and avocados. Other nutrients The polyphenols in green tea have been shown to promote wound healing and increase the making of collagen. Other nutrients beneficial to healthy skin and wound healing include: selenium, copper and zinc. So, this summer try making a colorful fruit salad with kiwifruit, cantaloupe, strawberries and blueberries topped with a dollop of vanilla yogurt. It's perfect for the 4th of July or any time. Eating nutrient rich fruits and veggies will help protect your skin, strengthen your immune system — and possibly slow the aging of your skin. Summer is when sweet, delicious fruits and veggies are at their peak of ripeness and flavor. Enjoy! Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Beta-carotene (vitamin A) rich foods (in order of amount) PumpkinCarrotsSweet potatoesCooked greens (spinach, collard greens, kale, mustard and turnip greens, Swiss chard)Butternut squashCantaloupeApricotsMangos Foods highest in vitamin C (in order of amount)Golden kiwifruitOrange, yellow and red bell peppersBroccoliStrawberries, especially organic berriesNavel oranges, orange juiceBrussels sproutsGrapefruit/grapefruit juiceVitamin C fortified juicesGreen kiwifruitCantaloupeGreen peppersCauliflowerPineapple Pan roasted ginger, corn and broccoli 3/4 cup broccoli florets, stems trimmedAbout 2-3 tablespoons water1 tablespoon oil2 teaspoons diced sweet onion½ cup diced red bell pepper3/4 teaspoon ground ginger1 ½ cups frozen corn kernelsA couple dashes of salt and pepper Wash and trim broccoli. Cut into tiny pieces. Heat water in a medium saucepan or skillet.Add broccoli. Cover and cook for exactly 3 minutes. Remove to a plate.Add the oil to the pan. Heat and add onion. Cook for about a minute until translucent.Add bell pepper, ginger and corn. Stir to combine. Cook for a few minutes, stirring.Return steamed broccoli to the pan. Gently mix. Add salt and pepper to taste.Delicious with chicken.Makes: 2 servings SOURCE: www.montereyherald.com