True Beauty Starts Inside

True Beauty Starts Inside

Get Your Glow With Carrots

posted by Dr. Aaron Tabor

We have probably all heard that carrots are good for our health, particularly for our eye health.  This is primarily due to the very high levels of vitamin A and its natural precursor, beta-carotene, in carrots.  In fact, a single cup of carrots has been reported to provide over 650% of our daily needs for vitamin A, which is simply amazing.  In addition to being rich in vitamin A, carrots are a very good source of vitamins K and C, dietary fiber, and potassium.

While carrots are well known as a nutritionally rich, delicious-tasting vegetable that is good for eye health, few realize the possible benefits of carrots for healthy looking skin.  Beta-carotene is a powerful antioxidant that scavenges oxidative free radicals and plays an important role in protecting plants from oxidative damage due to over exposure to sunlight [1].  Interestingly, beta-carotene may have the same function in our own skin.  Dietary consumption of a beta-carotene or beta-carotene rich supplements were reported to result in the elevation of beta-carotene levels in the skin and a decrease in the skin’s sensitivity to simulated sunlight [2, 3].  An analysis of several studies on the benefits of beta-carotene for skin appearance confirmed the results of this earlier study.  The results of this analysis showed that dietary beta-carotene has a significant protective effect against sunburn and the longer beta-carotene was taken the greater the protective effects; however, beta-carotene’s skin protective effects in this study were not seen until 10 weeks after adding it to the diet [4].  In addition to protecting the skin from sunburn, it has been reported that consuming a mixture of carotenoids (lutein, lycopene, and beta-carotene) improved skin density and thickness, while reducing scaling and roughness  [5].

These recent studies demonstrate the skin health benefits of beta-carotene.  Carrots are one of the richest sources of beta-carotene making them an excellent and healthy option for increasing one’s beta-carotene intake.  Making carrots and other beta-carotene rich foods part of your daily eating pattern is a smart, skin-healthy choice.

Remember that our true beauty starts inside!

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Healthy Regards,

 

 

Aaron Tabor, MD
Diet, Anti-Aging, and Nutritional Cosmetic Expert

Author of Dr. Tabor’s Diet and FIGHT NOW: Eat & Live Proactively Against Breast Cancer.
Learn more about Dr. Tabor’s diet and anti-aging research at www.DrTabor.com.

References:

  1. Stahl W, Sies H.  Bioactivity and protective effects of natural carotenoids.  Biochimica et Biophysica Acta 2005; 1740:101-107.
  2. Stahl W, Heinrich U, Jungmann H, Sies H, Tronnier H.  Carotenoids and carotenoids plus vitamin E protect against ultraviolet light-induced erythema in humans.  American Journal of Clinical Nutrition 2000; 71:795-798.
  3. Heinrich U, Gartner C, Wiebusch M, Eichler O, Sies H, Tronnier H, Stahl W.  Supplementation with b-carotene or a similar amount of mixed carotenoids protects humans from UV-induced erythema.  Journal of Nutrition 2003; 133:98-101.
  4. Kopcke W, Krutmann J.  Protection from Sunburn with b-carotene – a meta-analysis.  Photochemistry and Photobiology 2008; 84:284-288.
  5. Heinrich U, Tronnier H, Stahl W, Bejot M, Maurette J-M.  Antioxidant supplements improve parameters related to skin structure in humans.  Skin Pharmacology and Physiology 2006; 19:224-31.

Food for a Beautiful Face

posted by Dr. Aaron Tabor

The idea that food or components of food can support healthy-looking skin has literally been around for ages.  More and more research has shown the importance of diet choices on overall health, including skin health.  Over the last few years there has been a surge in the interest of foods and food ingredients for healthier appearing skin.  This renewed interest has been termed nutritional cosmetics, or nutricosmetics, to reflect the impact of nutrition on beauty and skin health.  Unfortunately, research in this area is still in its infancy with limited research in human subjects.  Nonetheless, studies are being done and more are likely on the horizon.

A new skin nutrition study, published online ahead of print in the British Journal of Nutrition, is one such study [1].  For this study, researchers measured skin hydration, surface lipids, skin elasticity and wrinkling in over 700 Japanese women.  Differences based on dietary habits were determined by evaluating usual eating patterns with a food frequency questionnaire.  The researchers noted that:

  • Higher dietary intake of total fat, saturated fat, and monounsaturated fat was associated with improved skin elasticity.
  • Decreased skin wrinkling around the corners of the eyes was observed in women with higher intakes of green and yellow vegetables.
  • After adjustment for intake of green and yellow vegetables, higher levels of saturated fat were associated with worse skin wrinkling.

These are fascinating results that provide additional information on the benefits of a healthy diet for skin health and appearance.  While most of the studies to date focus on specific ingredients or components of food, this study examined the impact of actual diet on skin health.  Vegetables, including green and yellow vegetables, are rich in a number of vitamins and antioxidant phytonutrients that have been suggested to support healthy looking skin.  Interestingly, fat intake was reported to provide some skin appearance benefits as well.  However, it is important to remember that excess fat intake can negatively impact overall health.  Further research into the actual benefits of these ingredients and foods will need to be conducted before they become widely accepted.  Nonetheless, research is underway and some of the more promising ingredients appear to be those backed by scientific studies.

Some of my favorite ingredients include astaxanthin, tocotrienols, green tea, kiwi seed, lutein, lycopene, and coenzyme Q10 since research supports their potential benefits for healthy-looking skin.

Remember that our true beauty starts inside!

Please “LIKE” the Facebook® button, email questions to Doc@DrTabor.com, and post a Comment.

Healthy Regards,

 

 

Aaron Tabor, MD
Diet, Anti-Aging, and Nutritional Cosmetic Expert

Author of Dr. Tabor’s Diet and FIGHT NOW: Eat & Live Proactively Against Breast Cancer.
Learn more about Dr. Tabor’s diet and anti-aging research at www.DrTabor.com.

Reference:

Nagata C, et al.  Association of dietary fat, vegetables, and antioxidant micronutrients with skin ageing in Japanese women.  British Journal of Nutrition 2010; 103:1493-1498.

Get Gorgeous with Green Tea this Summer!

posted by Dr. Aaron Tabor

As I mentioned in an earlier blog post, green tea is one of my favorite dietary ingredients for younger-looking skin, hair and nails.  Green tea contains a number of antioxidant phytochemicals, particularly epigallocatechin-3-gallate (EGCG).  Numerous cell culture and animal studies have suggested that green tea and its antioxidants can have beneficial effects on skin appearance; however, not that many studies have been done to date in human volunteers and those that have been done typically include just a few volunteers.

A study published in the Journal of Nutrition just the other day examined the possible benefits of drinking a beverage containing green tea antioxidants on skin protection and appearance [1].  For this study, 60 female volunteers were asked to drink a control beverage containing no green tea or a beverage containing 1,402 mg of green tea antioxidants (catechins) daily for 12 weeks.  The investigators assessed skin appearance and structure at the start of the study, after 6 weeks, and again at the end of the study.  The results of this study showed that individuals drinking green tea daily for 6 weeks showed a 16% reduced skin redness after simulated sun exposure.  Redness after simulated sun exposure was reduced even more (by 25%) after drinking the green tea beverage for 12 weeks.  Drinking green tea was also shown to improve skin elasticity, roughness, and hydration.  Overall, this study showed that drinking green tea can protect one’s skin from exposure to the sun’s UV rays and can improve the overall skin appearance.

It is this kind of medical research that keeps green tea towards the top of my list of favorite dietary beauty ingredients.  Unfortunately, green tea and other dietary ingredients often don’t have an immediate impact on the appearance of skin, hair or nails.  Research continues to suggest that what we eat and drink can have true beauty benefits, but we typically have to be patient to obtain the full benefits of these dietary ingredients.  This is why using an inside-out approach to achieving younger looking skin, hair, and nails is the best approach.  Many topically applied creams and lotions can provide both quick and long-term benefits, which make them an ideal complement to dietary beauty ingredients that nourish your skin from within and provide maximum benefits.

Remember that our true beauty starts inside!

Please “LIKE” the Facebook® button, email questions to Doc@DrTabor.com, and post a Comment.

Healthy Regards,

 

 

Aaron Tabor, MD
Diet, Anti-Aging, and Nutritional Cosmetic Expert

Author of Dr. Tabor’s Diet and FIGHT NOW: Eat & Live Proactively Against Breast Cancer.
Learn more about Dr. Tabor’s diet and anti-aging research at www.DrTabor.com.

Reference:

Heinrich U, Moore CE, De Spirt S, Tronnier H, Stahl W.  Green tea polyphenols provide photoprotection, increase microcirculation, and modulate skin properties of women.  Journal of Nutrition 2011; First published online April 27, 2011; doi: 10.3945/jn.110.136465.

Blueberries to Blast-Off Belly Fat?

posted by Dr. Aaron Tabor

Healthy eating tips are an important way for many of us to develop better eating habits, which can result in better weight control for many of us.  Maintaining a healthy body weight isn’t just about dieting or losing weight, it is also about eating healthy and following good healthy eating tips is a simple way to get started in the right direction.

One of my favorite healthy eating tips is to eat blueberries, which are one of my favorite fruits.  Not only are they a delicious fruit whose flavor ranges from sweet to tangy, but they also are nutritional and antioxidant powerhouses.  It is these latter characteristics that make eating blueberries one of the best healthy eating tips.

Research studies have shown that blueberries are one of the most powerful foods in terms of antioxidant activity. This is because they are rich in antioxidants, particularly vitamin C, ellagic acid and anthocyanins.  It is this high level of antioxidants that appears to be responsible for the many potential human health benefits of the blueberry.  Because of this, adding blueberries to your diet is probably one of the better healthy eating tips you can adopt.

A new research study has reported that blueberries might support healthy weight loss and/or weight control.  Using a cell culture system, researchers reported that greater amounts of blueberry antioxidants caused a greater inhibition of the fat content of fat cells.  The highest dose of blueberry antioxidants reduced the lipid content of fat cells by 73%, while the lowest dose reduced lipid content by 27%.  In addition to reducing the fat content of fat cells, blueberry antioxidants suppressed the growth and development of fat cells.  These results provide more evidence to support eating blueberries as one of the best healthy eating tips you can follow.

In addition to being antioxidant powerhouses and potentially supporting healthy weight control, blueberries are nutrient rich.  Blueberries are a good source of vitamin E and dietary fiber, while also being an excellent source of manganese and vitamin C.  In fact a single cup of blueberries provides about 30% of the daily value of vitamin C, 20% of the daily value of manganese and over 15% of our daily dietary fiber requirements.  All this comes at the low price of about 80 calories, making the blueberry an excellent choice if you are looking for healthy eating tips to improve your diet quality and support healthy weight loss.

These characteristics make blueberries enjoyable both on their own as a delicious snack or as a healthy part of your favorite recipe.  Some of my favorite ways to eat blueberries is to add them to my breakfast cereal, mix them with yogurt, or blend them with my favorite Slim & Beautiful protein shake mix.  No matter how you like to do it, eating blueberries remains one of the best healthy eating tips you can adopt as your own.

Remember that our true beauty starts inside!

Please “LIKE” the Facebook® button, email questions to Doc@DrTabor.com, and post a Comment.

Healthy Regards,

 

 

Aaron Tabor, MD
Diet, Anti-Aging, and Nutritional Cosmetic Expert

Author of Dr. Tabor’s Diet and FIGHT NOW: Eat & Live Proactively Against Breast Cancer.
Learn more about Dr. Tabor’s diet and anti-aging research at www.DrTabor.com.

Reference:

Moghe S, Juma S, Vijayagopal P. Effect of blueberry polyphenols on 3T3-F442A preadipocyte differentiation. FASEB Journal 2011; 25:583.7

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