Nutrition Health Review

Summer 2017

Nutrition Health Review provides consumers updates on the latest medical research, news, trends, and products in nutrition and healthy living.

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Nutrition Health Review 6 Selenium is a p owerful antioxidant that works with vitamin E and helps your body recycle vitamin C. Selenium- rich foods include fish, such as yellowfin tuna, halibut, and canned sardines. Brazil nuts, chicken, turkey, and eggs are also good sources of selenium. And if anyone ever needed yet another good reason to eat spinach, it's a good source of selenium too! LInOLeIC ACId Linoleic acid (part of the omega fatty acids group) plays a critical role in normal skin function and appearance, particularly in structural integrity and barrier function. 17 Dietary supplementation and topical application of linoleic acid reduces the photodamage caused by UV exposure, extrinsic signs of aging in the skin, and inflammatory skin responses. Dietary supplementation can also alleviate symptoms associated with skin sensitivity and inflammatory skin disorders. 17 While consuming too much of any vitamin can have negative effects on your body, it's very important to avoid taking too much linoleic acid. According to a meta-analysis that examined the effectiveness of replacing dietary saturated fat with omega 6 linoleic acid for prevention of heart disease, 18 the investigators found that replacing saturated fats with linoleic acid actually increased the rates of death from all causes, coronary heart disease, and cardiovascular disease, though they stated more research needs to be conducted to clarify and confirm their findings. Linoleic acid is present in a lot of processed foods, such as potato chips, salad dressing, and packaged sandwich meats. But healthier sources of l inoleic acid include vegetable oils and nuts (e.g., pine nuts, pecans, and Brazil nuts) and certain types of cheeses, such as blue, brie, and Swiss. COPPeR Copper maintains and repairs aging skin by providing it with essential fatty acids and vitamins. Copper works together with iron and zinc to develop the fibers that support the understructure of the skin. 19 One of the best food sources of copper is beef liver ( ). But dark chocolate, dried apricots, and lentils are all rich in copper, along with cooked turnip greens and asparagus. For something more unusual, try making something with blackstrap molasses, which is slightly more bitter than regular molasses and is packed with copper and many other vitamins and minerals. ZInC Out of all the tissues in the body, the skin contains the third highest amount of zinc. 20 Zinc deficiency can manifest in the skin as acne, eczema, xerosis (dry, scaly skin), seborrheic dermatitis (a scalp condition that causes scaly patches, red skin, and stubborn dandruff), alopecia (thin and sparse hair), and impaired wound healing. 20,21 Oysters probably have more zinc than any other food—just three oysters contain more than 100 percent of the recommended daily allowance. Other seafood, such as crab and lobster, have high levels of zinc as well. If you prefer meat over seafood, go for lamb or beef short ribs. Pumpkin seeds, squash s eeds, cocoa powder, cooked chickpeas, and cooked mushrooms round out the wide variety of foods that will give you enough zinc for the day. ReFeRenCes 1. Kligman AM, Grove GL, Hirose R, Leyden JJ. Topical t retinoin for photoaged skin. J Am Acad Dermatol. 1 986;15(4 Pt 2): 836–859. 2. Ozuguz P, Dogruk Kacar S, Ekiz O, et al. Evaluation of serum vitamins A and E and zinc levels according to the severity of acne vulgaris. Cutan Ocul Toxicol. 2 014 Jun;33(2):99–102. 3. B vitamins. ScienceDaily site. m. Accessed August 1, 3017. 4 . Chen AC, Martin AJ, Choy B. A Phase 3 randomized trial of nicotinamide for skin-cancer chemoprevention. N Engl J Med. 2015;373(17):1618. 5. Draelos ZD. The latest cosmeceutical approaches f or anti-aging. J Cosmet Dermatol. 2007;6:2–6. 6. Ganceviciene R, Liakou AI, TheodoridiS A, et al. Skin anti-aging strategies. Dermatoendocrinol. 2 012;4(3):308-319. 7. Bissett DL, Miyamoto K, Sun P, et al. Topical niacinamide reduces yellowing, wrinkling, red blotchiness, and hyperpigmented spots in aging facial skin. Int J Cosmet Sci. 2004;26:231–8. 8. Kitazawa M, Ishitsuka Y, Kobayashi M, et al. Protective effects of an antioxidant derived from serine and vitamin B6 on skin photoaging in hairless mice. Photochem Photobiol. 2005 Jul- Aug;81(4):970-4. 9. Chen AC, Damian DL. Nicotinamide and the skin. Astralas J Dermatol. 2014;55(3):169–175. 10. Lin JR, Qin HH, Wu WY, et al. Vitamin C protects against UV irradiation-induced apoptosis through reactivating silenced tumor suppressor genes p21 and p16 in a Tet-dependent DNA demethylation manner in human skin cancer cells. Cancer Biother Radiopharm. 2014;29(6):257–264. 11. The benefits of vitamin C. WebMD site. benefits-of-vitamin-c?ecd#1. Accessed August 1, 2017.Cosmet Dermatol. 2005;4(1):4–9 12. Freitas BE, de Castro LL, Aguiar JR, et al. Antioxidant capacity total in non-melanoma skin cancer and its relationship with food consumption of antioxidant nutrients. Nutr Hosp. 2015;31(4):1682–1688. 13. Lin JY, Selim MA, Shea CR, et al. UV photoprotection by combination topical antioxidants vitamin C and vitamin E. J Am Acad Dermatol. 2003 You can get linoleic a cid from brie. Just 3 oysters provide more than the recommended daily allowance of zinc.

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