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.
You also can try eating olive oil and omega-3 fats to help moisturize skin. To maintain weight, simply substitute these heart-healthy fats for any unhealthy ones you've been eating. More on heart-healthy fats below, in response to another reader's question.
QMy cholesterol level is 208, and my doctor has me on a low-fat diet. However, when I started this diet in August, I was 130 pounds at 5-foot-3. I lost 10 pounds by December. While this may be good, how can I control my cholesterol without losing any more weight?
--B.B., Fredericksburg
ANot all fat raises cholesterol levels. Try adding some of the heart-healthy fats back into your eating plan to add calories and maintain weight without raising your cholesterol.
The average weight range for your height is 104 to 138 pounds, so you don't need to lose weight.
Here's an easy, albeit oversimplified, way to remember which fats are healthier: Heart-healthy fats are unsaturated, meaning they are liquid at room temperature and can flow through your arteries without clogging them.
Unhealthy fats are solid at room temperature and can block your arteries.
Heart-healthy fats include natural oils, particularly olive oil and canola oil, as well as monounsaturated fats found in avocados and all nuts, such as peanuts, walnuts, almonds, pecans, hazelnuts and the like. Many tub margarines have heart-healthy fats, as well.
Omega-3 fats are especially protective and are found in walnuts, canola oil, ground flax seed, fortified eggs and certain fish.
Try eating a handful of walnuts daily and once a week eating fish such as wild Alaskan salmon, chunk light canned tuna, herring, small mackerel or sardines.
Unhealthy fats include saturated fats, such as those found in meats, cheese, butter and whole milk. To limit saturated fats without giving up these foods, choose lean cuts of meats and make portions no larger than the palm of your hand. Consider 1 percent or skim milk and reduced-fat cheeses.
Manmade trans fats are also
Do ask your physician to recheck your cholesterol now. You've changed your eating for four months and should see some results. If you're worried about adding some fat back into your eating plan, ask to be tested again in three to four months.
JENNIFER MOTL, a registered dietitian, welcomes reader questions via her Web site, brighteating.com, or mailed to Nutrition, The Free Lance-Star, 616 Amelia St., Fredericksburg, Va. 22401.