Eat wisely for firm skin, healthy heart

Nutrients for younger skin, and preventing unwanted weight loss

Date published: 1/15/2006

By JENNIFER MOTL

QI take a multivitamin, and a friend recommended taking an Ester-C supplement to help support skin firmness. What is Ester-C?

--K.O., Los Angeles

AEster-C is a patented form of vitamin C that might work differently than regular vitamin C. The makers claim it is more readily absorbed and retained by the body than regular vitamin C, but most of their studies are done in test tubes, not with live people.

As far as I can tell, they have done only one very small study about Ester-C, and it dealt with the common cold, not skin firmness. I need more evidence from independent researchers before I would be convinced to spend money on Ester-C.

It's true that plain old vitamin C is necessary for healthy skin, along with vitamin A, niacin, vitamin B-6, biotin, zinc and selenium.

A standard multivitamin should provide enough of these to support your skin. Better yet, get these nutrients from foods such as whole grains, nuts, citrus fruits, and orange or dark green fruits and vegetables.

There's some evidence that polyphenols found only in foods--not supplements--help keep skin supple. One Australian study showed that older folks who consumed lots of dried plums, apples and tea throughout their lives had fewer wrinkles than those who ate lots of sausages, whole milk and sweets. Dried plums, apples and tea are rich sources of polyphenols, which scientists are also studying to see if they reduce risks of heart disease and cancer.

Sausages and whole milk, both foods associated with wrinkles in the Australian study, have lots of saturated fat, which increases risks of heart disease and cancer.

Hopefully this inspires you to eat well, not just for healthy, glowing skin, but also for a strong heart.

Also, be sure to drink plenty of water, because dehydration can accentuate wrinkles. Water can moisturize you from the inside out.

If you have diabetes, work with your physician to control your blood sugar. There is limited evidence that high blood sugar can cause the sugar to stick to molecules in your skin, a process called glycation of collagen, that may worsen the normal wrinkles of age.

It goes without saying that sunscreen, while not related to nutrition, helps keep skin firm and unwrinkled.

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Date published: 1/15/2006