Recently, I was asked to give a talk on nutrients that improve the skin. I couldn’t find any studies that said when you take in this or that nutrient; it goes directly to your skin, making it soft, young and supple. Yet, many nutrients are present in skincare products, which tend to up the price a bit.

Here are examples of nutrients in products, where to find them in foods, and their effectiveness:

· Vitamin C (fruits and vegetables) improves wound healing. As the most common antioxidant found in the skin, it prevents free radicals from becoming cancerous or accelerating the aging process. In skincare products, vitamin C is unstable but new clinical trials for effective formulas are underway.

· Vitamin A (milk, egg yolks, liver, butter, and fish oils) maintains the outer layer of skin. Retinol, retinyl palmitate, retinal and retinoic acid in creams can reduce wrinkles but if present in high quantities, it could irritate the skin and cause peeling. If not in high enough quantities, it may not result in any improvements.

· Beta-carotene (yellow, orange, and green vegetables), has anti-aging properties in foods, not been shown to be active in skincare products.

· Vitamin E (vegetable oils, nuts, seeds, whole wheat flour, soy, some meats and dairy products, avocado) is an antioxidant. In skincare products, it reduces damage from sun .

· Coenzyme Q10 (meat and poultry) reduces free radical damage. In products, one study found that long-term use reduced crow’s feet. It is unclear whether products contain sufficient concentrations or if it is inactivated by oxygen from the air. Sufficient studies are lacking.

· Flavonoids (grape seeds, green tea, colorful fruits and vegetables, chocolates) are potent antioxidants. Over 4,000 antioxidants have been identified. Polyphenols, the flavonoid from green tea, may be absorbed from the skin.

· Alpha hydroxy acids (AHA’s) (oranges, lemons) dissolve dead skin cells but may be irritating. BHA is less irritating - work with a dermatologist.

· Protein, amino acids (milk, yogurt, cheese, meat, fish, chicken, eggs, beans, soy, nuts) help skin maintain elasticity. Most consumers do not know that amino acids are the building blocks of protein, which is abundant in foods.

· Vitamin B12 (milk, dairy products, meat, fish, chicken, eggs) carries nutrients to the skin.

· Potassium (milk, yogurt, fruits, vegetables, beans) keeps skin hydrated.

· Biotin (organ meats, egg yolk, legumes, nuts, mushrooms) is in many foods and skincare products.

· Selenium (meats, fish, shellfish, brazil nuts, wheat germ, garlic, eggs) helps protect the body from skin cancer caused by the sun and preserves tissue elasticity. It also slows down aging and hardening of tissues associated with oxidation. Animal studies link selenium in products to protection from UV damage.

· Omega 3-fatty acids (soy, flaxseed, fish, walnuts) keep skin vibrant and healthy looking, and protect against sun damage. Average levels per 3 oz (100 g) serving: mackerel 2.5 g; salmon 1.8 g; herring 1.7 g; trout 1.6 g; tuna 1.6 g; sardines (canned, drained) 1.1 g.

· Water (milk, juice, fruits, vegetables, tea, coffee) keeps skin hydrated and soft; minimizes under-eye circles.

Nutrients may or may not be absorbed from the skin. It is best to include the above foods in your diet as their nutrients are better absorbed from the gut than through the skin. If you truly believe skin products containing the above nutrients improve your skin and are worth the cost, enjoy them. More expensive creams certainly have a better feel.

Exercise should be encouraged to help increase blood flow to the skin and give you that healthy glow.

The biggest culprits are the sun, smoking, poor eating habits, pollution, stress and genetics.

For the best skin, reduce damaging environmental causes, eat well and stay active.

For more advice, visit the website of my favorite dermatologist, Dr. Dina Strachan at www.dinastrachanmd.com .