The Key to Healthy Skin as we Age – Vitamin C

A recent study was published in the American Journal of Clinical Nutrition that looked at the role that Vitamin C, Linoleic acid, fat, carbohydrates, diet and ‘nutrients’ play in skin health.

Researchers used the data from the first National Health and Nutrition Examination Survey (NHANES) to examine associations between nutrient intakes and skin aging. They sent 4,025 women between the ages of 40 and 74 surveys that included a 24 hour recall of what they eat. Clinical examinations of the skin were conducted by dermatologists and skin-aging appearance was defined as having a wrinkled appearance, senile dryness, and skin atrophy.

The conclusion was that higher intakes of vitamin C and linoleic acid, as well as lower intakes of fat and carbohydrates may improve the appearance of aging skin.

There is no doubt that increased vitamin C intake from diet would show improvement in the skin, as vitamin C is essential in collagen repair. Many other studies have shown the benefit of antioxidants such as vitamin C, have on skin health. The same is the case with omega-3 fatty acids.

The other conclusion of the study was that a 17 gram increase in fat intake was associated with a 28% increased likelihood of a wrinkled appearance and a 37% increased risk of skin atrophy. They also concluded that a 50 g increase in carbohydrate intake was associated with a 36% increased likelihood of a wrinkled appearance and a 33% increased risk of skin atrophy. Thus, the authors of this study conclude, "Higher intakes of vitamin C and linoleic acid and lower intakes of fats and carbohydrates are associated with better skin-aging appearance. Promoting healthy dietary behaviors may have additional benefit for skin appearance in addition to other health outcomes in the population."

These next conclusions are rather misleading, however. Readers are left to believe that they must pretty much just eat vitamin C, linoleic acid and protein! But, animal proteins can increase oxidation, aging and the risk of a multiple number of diseases.

So let’s break apart this last section of the conclusion. First of all, if a person were to replace 17 grams of animal fat with plant fat, not only could they improve their skin health, but their overall health. Studies (not listed) have actually shown that when people replace the animal fats with plant fats in their diet, they can actually lose weight even if they have not decreased total fat intake.

Second, 50 grams of carbohydrate is just a fraction of the amount of carbohydrate most people eat in the course of a day! You can easily decrease your diet by 50 grams of carbohydrate by eliminating 3 servings of fruits (which you don’t want to do), or 10 servings of vegetables (you DEFINITELY don’t want to do, even if you did eat that many), or 4 servings of dairy (includes yogurt), or eliminating 3 servings of starches. Most people think of starches when they say ‘carbohydrates’, not realizing that fruits, veggies and dairy products are also carbohydrate sources. However, the reason carbohydrates have such a bad rap is people either overeat their starches or they eat refined, empty choices of starches.

So what is the take-away from this study? Women in particular tend to eat too few servings of fruits and vegetables. At least 95 of all my clients I have worked with in my nutrition practice have averaged less than 3 servings of these foods a day before we started working together. Not only were they concerned with their skin, as all aging women are (and we are ALL aging), but they generally also tend to suffer from a slow digestive system, leading them to take products that stimulate their bowels. This can be prevented by adequate intake of fruits, vegetables and WHOLE grain starches.

So, eat your fruits and veggies!

To read the abstract of this study, click here;
http://www.ajcn.org/cgi/content/abstract/86/4/1225
To read three other studies supporting the role of antioxidants in skin health,
Click Here
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