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Photo: Christian Henry Smith
EatingWell:Let’s get to it: What are the best foods to eat for healthierskin?
Shah:The truth is most people don’t follow consistent diets. But what we’re finding is that there are consistent best foods for the skin. These include foods that contain omega-3 and omega-6 fatty acids such as salmon, herring, avocados and walnuts.
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EatingWell:So give us your best snack option.
Shah:Walnuts. But better yet, focus on what you want to avoid, such as high-sugar and high-glycemic snacks. These are the foods that can cause the most damage to collagen, a protein found in the skin.
(Side note: here atEatingWell, we believe all foods can fit into a healthy diet. So rather than avoid sugar or other high-glycemic foods completely, we suggest simply scaling back.)
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EatingWell:What should we be doing every day for healthier skin?
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EatingWell:Is there any truth to the claims that eating certain foods can cause skin flare-ups, like dairy for eczema or gluten for psoriasis?
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EatingWell:Can eating certain foods reverse signs of aging or is all about prevention?
Shah:Prevention is key. Everything else gives you minimal incremental benefits, but it’s still beneficial to fill your diet with such foods as olives, olive oil, fish and lean meats. And, while there’s no fountain of youth, studies have shown that vitamins A and B3 [niacin] can decrease the risk of skin cancer. And vitamin A and beta carotene fight off free radical damage that contribute to collagen damage and aging. I would caution on taking a vitamin A supplement because you can overdose on intake.
EatingWell:Is it OK to use coconut oil on your skin?
Shah:It’s one of the oils that has a lot of beneficial fatty acids that are helpful for the skin barrier. However, there have been some studies that show that it can be pore-clogging in some people. I will say that I wouldn’t recommend that you use it if you have acne. My best advice: Don’t use it on your face and reserve it for your body, instead.
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EatingWell:Is there any truth to the claim that putting rosemary oil on your scalp can help with hair loss?
Shah:There was a 2015 study [published inSkinmed] that compared rosemary oil to Rogaine 2%. The researchers compared individuals head-to-head and found similar benefits. So, while there are more studies that support the use of minoxidil (the active ingredient in Rogaine), if you’re seeking a more natural approach, it’s reasonable to put rosemary oil on your scalp as long as you dilute it.
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