Eating your five-a-day of fruit and vegetables will not only keep you healthy and slim, but gives your skin a boost too, according to a new scientific study.
German scientists from the Institute for Experimental Dermatology at the University of Witten-Herdecke, discovered that the participants skin condition drastically improved and appeared thicker and more hydrated, when given a fruit and vegetable concentrate.
The study, published in the new issue of Skin Pharmacology and Physiology, involved two groups of 26 health, middle-aged women. Half of the participants were given a micronutrient food supplement Juice Plus +(R), Fruit Blend and Juice Plus+(R) Vegetable Blend make primarily of fruit and vegetable juice powder, for twelve weeks using a monocentric, double-blind placebo and randomised controlled design.
The other half were given a placebo capsule twice a day during the study period.
After the participants finished the course of fruit concentrate and placebo capsules, researchers discovered that those who took the fruit concentrate had a 39% increase of microcirculation of the skin, 9% more hydration, 6% increase in thickness and 16% more in density. Those who took the placebo capsule suffered a decrease in all of these.
The results followed an in-depth look into skin density and thickness, measured by ultrasound, and skin hydration, where scientists used a Cornometer(R) to assess transepidermal water loss.
The study found that the skin benefits from an optimal supply of fruit and vegetable-based nutrients and oxygen to facilitate the skin cell metabolism, producing visible skin improvements in hydration, density and thickness.
Find out how you can eat your way to healthy, glowing skin with our top food tips from the experts. Take a look at what fruit and vegetables are best for a clear complexion by director of Forest Secrets Skincare, Dr Barbara Olioso, skin therapist Louise Thomas-Minns and nutritional therapist and medical aesthetician at Wimpole Aesthetics, Robyn Mason.
Skin-Boosting Foods
Pomegranate
"Pomegranate contains many anti-oxidant and phytonutrient compounds such as Ellagic Acid, that help keep inflammation in check and support the skin during the many elements of the day, such as heating and cold air, as well as environmental toxins," explains Robyn Mason.
Blueberries
"Blueberries are one of the most powerful edible antioxidants thanks to its unique anthocyanains. These build up the skin's capillaries and protect them from breakages, which cause rashes and broken veins," says Dr Barbara Olioso.
Carrots
"These cheerful, crunchy vegetables are sky-high in beta carotene, which strengthens the skin against sun damage," says Dr Barbara Olioso.
Artichoke
"Artichokes contain sillymarin and cynarin, whcih both help support the liver and gallbladder. This ensures skin doesn't turn dull and lifeless, as it gets rid of the toxins and waste from the body which also minimises puffiness," advises Robyn Mason
Prickly Pear
"These are Sicily's best kept secret... The prickly pear is a great tonic for the kidneys with its kidney detoxifying properties that help keep skin clear and glowing," says Dr Barbara Olioso.
Bananas
"Bananas are rich in potassium, which helps the body cope with stress, a collagen killer. This fruit will help your skin avoid stress-related break-outs and premature ageing," says Dr Barbara Olioso.
Broccoli
"Broccoli contains a compound that helps boost DNA repair cells and is high in vitamin C, which is needed for collagen production, as well as folate, which is needed for healthy new cell production. Broccoli is also a great source of Sulforaphane, which helps heal the skin from UV rays," says Robyn Mason.
Tomato
"Tomatoes, especially beneficial when cooked, are rich in Lycopene, which is a key anti-ageing property for the skin, so eat these whenever possible," advises Louise Thomas-Minns.
Coconut
"Coconut contains triglycerides, which are healthy fats that plump up skin membranes and cells by keeping them hydrated. Without these fats, the skin becomes dehydrated no matter how much water you drink. Adequate essential fatty acids really do make the skin glow," says Robyn Mason.
Garlic
"Garlic is rich in sulphur compounds and is known as the 'beauty mineral' due to its long established benefits for all kinds of skin concerns. Onions and garlic are also prebiotic foods which are good for the gut flora and supports liver detoxification - helping skin stay clear of toxin break-outs," says Robyn Mason.
Kiwi
"Snack on a kiwi fruit to bump up your vitamin C intake, as this is vital for boosting collagen production," says Louise Thomas-Minns.
Strawberries
"The fruit of passion is a rich source of vitamin C, a great collagen production booster. Combine these with carrots and you've got yourself a potent, but natural defence against the sun's UV rays," advises Dr Barbara Olioso.
Kale
"Kale is one of the best sources of beta-carotene, a fantastic anti-ageing anti-oxidant. In addition, it also contains other carotenoids, such as lutein and zeaxathin, which help protect the skin from UV rays. Kale also contains manganese, which is helps the Super-Oxide Dismutase, a hard-working enzyme that helps the skin fight against free radical damage," says Robyn Mason.
Avocado
"The green 'butter rich' avocado is rich in nutrients and helps keep skin soothe and soft on the outside. However, these are best eaten fresh rather than in an oil form, as the oil is prone to oxidation," explains Dr. Dr Barbara Olioso.
Pineapple
"Pineapples not only taste great, but they contain a massive amount of vitamin A, C and the bromelain enzyme, which helps burn fat and aids digestion. For the skin, this means that it helps break down fatty tissues and is particularly beneficial for reducing cellulite," says Dr Barbara Olioso.
Eating your five-a-day of fruit and vegetables will not only keep you healthy and slim, but gives your skin a boost too, according to a new scientific study.
German scientists from the Institute fo...
Eating your five-a-day of fruit and vegetables will not only keep you healthy and slim, but gives your skin a boost too, according to a new scientific study.
German scientists from the Institute fo...
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Almost every male or female client I talk to -- whether over a cup of coffee or during a skin consultation -- asks for insights into how to correct and hide skin imperfections on the face.
As it was pointed out, the key word is polyphenols. They are in the colors of fruits and veggies and do all those wonderful things: Antioxidant, anti-aging, anti-cancer and pro-immune system. Eat in color!
Ranveig_Elvebakk: As it was pointed out, the key word is polyphenols.
This list was compiled by a vegan. By far one of the most beneficial foods for your skin, is fish. EPA in fish oil has been proven to help reduce the negative effects of sun exposure on skin, the leading cause of premature aging. And it probably does so at a higher degree than most of the fruits and veggies listed here.
Beermonger: This list was compiled by a vegan. By far one
Fruit tree's produce oxygen and bind water to soils creating an oxygen rich atmosphere. The water is fruits has been filtered by the soils and the plant and usually free from contaminates unless there is some run off from pig farms. Fish contains whatever is in the slew of water it comes from so most often it is contains minerals and toxic waste that is in the water. These chemicals get stored in the fat of the fish. Not to mention that overfishing destroys ecosystems and god know what unintended consequence that has. Have fun downing your fish oils...
spitfiredd: Fruit tree's produce oxygen and bind water to soils creating
I've been having fun downing my fish oils. If you go to IFOSprogram.com or the international fish oil standards webpage, they test batches of high end fish oils, and certify them as being free of contaminents or at such extremely low levels, that they are not hazardous to health. In fact, you will find higher levels of arsenic in many fruits and vegetables than you will in molecularly distilled fish oil. Many top brands harvest sardines, mackeral, anchovies and other small species from cold and clean water sources such a waters near the poles. The fish are so small, that they already have among the lowest loads of mercury amongst seafood. These fish species are highly plentiful, extremely sustainable and are in no way endangered. To say that fruits and vegetables are free of chemicals and contaminants is ludacris. Even organics can and do absorb certain contaminants from the atmosphere. Furthermore, overfarming has unintended consequences as well. Have fun not enjoying the many benefits of fish oils. Many of which cannot be mimmicked with fruits and vegetables.
Beermonger: I've been having fun downing my fish oils. If you
I would eat a lot more fruits than I do but almost all of them are tasteless. Too many times I have bought a wonderful looking orange or strawberry or even a great tomato only to find it was horrid--bland and/or sour. It all has to do with the Big Ag and processing. They create fruit that can be shipped long distances and stay fresh longer but the trade-off is the loss of taste. Grrrrrrr. . . I wish I had a place to grow my own.
RuthieBabe: I would eat a lot more fruits than I do
I live in a very small condo and the HOA does not like "crops" grown on the balcony or the front porch. The Whole Foods near me still has the problem with the fruit. Slightly better but still mostly tasteless. I just need a little bit of land to call my own
RuthieBabe: I live in a very small condo and the HOA
A diet high in quality saturated fats is wonderful for the skin. Trans fats and polyunsaturated fats are no help at all and physically deadly for us, but the saturated fats are marvelous. So you're right, unless they were controlling for all kinds of other positive and negative factors it's hard to tell.
Alvarask: A diet high in quality saturated fats is wonderful for
My morning mojo drink is a vitamix blender full of spinich (or Kale), banana, apple, blueberry, chia seed, strawberry. I'll do a carrot and celery juice around mid day just for a nice kick.
AllenFromAtlanta: My morning mojo drink is a vitamix blender full of
Yes that is true. However that's why the scientific process is used. To account for the inherent biases we all have. A double blind randomized study is a great place to start to ensure that the results are legit. A multi-center study would have been even better. That said, the results and methodology have been published to be scrutinized and/or replicated by anyone interested.
Copernic: Yes that is true. However that's why the scientific process
I eat plenty of fruit and veg every day and I am actually a scientist working with skin and have read plenty of papers where the research group have been sponsored by the company whose product is being tested. I just think it should be taken into account that's all. Ultimately the aim of the paper is to promote that pill, not a diet rich in fruit and veg.
Better yet, get a juicer. Specially if you have kids. Combine a bunch of different sweet fruits and add spinach. You won't even taste the spinach and it's super healthy.
octavia1: Better yet, get a juicer. Specially if you have kids.
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The Huffington Post UK Kyrsty Hazell First Posted: 9/01/2012 17:31 Updated: 15/01/2012 15:19