The Four Spheres to Maintain Beautiful Skin - Nutrition

Originally published in Skin News Volume XVI, Issue I, Spring 2009 by Richard G. Asarch, MD

Your AGE's Can Be Found in Your Diet

"You are what you eat" is built on sound science. What you consume plays a role in free radical formation, inflammation and Advanced Glycosylation End-products (AGE's).

Our bodies have a natural ability to resist and repair damage by utilizing enzymes and antioxidants. Yet, the ability to fight off free radicals and contain inflammation declines as we age. Replenishing our levels of antioxidants with nutrition is critical to the skin's health and appearance. Antioxidants come in many forms - vitamins, minerals, photochemicals, enzymes and other substances. The function of antioxidants is to block harmful free radicals.

Our body requires two essential fatty acids: omega-3 (linolenic acid) and omega-6 (linoleic acid). They are called essential because our bodies cannot produce them and, therefore, must be provides by our diet. Both are necessary for the development and maintenance of a healthy body.

Omega-6 fatty acid sources are plentiful, especially in processed foods utilizing hydrogenated oils. Sources of omega-3 are more limited, the best sources being cold-water fish, especially salmon, mackerel, tuna, sea bass, cod and sardines plus plants that include canola. The optimal dietary intake ration which promotes healthy skin and minimizes inflammation is 4:1, four parts omega-6 to one part omega-3. Unfortunately, our western consumption style can skew this ratio to 20:1 or higher which can lead to inflammation and skin damage.

Blood glucose is a crucial component for all of normal metabolism. Too much or too high a blood glucose combines with protein (am amino acid) to form an unstable byproduct that slowly transforms into Advanced Glycosylation End-products (AGE's). Many of these AGE's are able to cross-link with adjacent proteins causing impairment of enzyme systems, limiting cellular repair and increase inflammatory components in the skin. Lowering blood glucose levels is an effective way to reduce the formation of AGE's.

The basic components in a healthy diet depend on the quality of the foods you choose. The four major factors to weigh when choosing what foods to eat or what recipe to prepare are calories, protein, carbohydrates and fats. Not all carbohydrates, proteins or fats are equal in their nutritional values.

Diet is just one of the four spheres to maintaining beautiful skin, according to Dr. Richard Asarch. For an advanced look at nutrition and its affect on skin again, see Dr. Asarch's book, "The Beautiful Skin Diet."