SOMERHALDER MANIA IN MANILA

The Vampire Diaries actor Ian Somerhalder says visit to the Philippines is a “phenomenal experience”

 

 

By: Nerisa Almo

Wednesday, May 23, 2012 @ 09:11PM  |  21824 views

Bernie Liu, President and CEO of Golden ABC, announced to the media that Penshoppe, “[has] decided to help him further his cause.”
He also encouraged their loyal customers, “Get up for this advocacy and support his project.

“Earth is our only home and it is everyone’s mission to take good care of it.”
Ian was grateful to have been given this kind of support.
He said, “You know, I’ve never heard about a brand linking up with a foundation to literally promote good, not just to promote but also to raise the monetary resources and to actually put it in motion.
“I think we’re all gonna see real concrete progress very soon. So, thank you all for supporting that.”
Ian also saw this new partnership to further their mission to educate people, especially the youth who are the primary customers of Penshoppe.
Just like he thought about The Vampire Diaries, which is a hit to young audiences.
“What I realized is, to use that exposure for the greater good and actually educate the youth of the world.
“In my view, youth is the most under-used, under-appreciated, and under-valued group of people in the world. We do not put them to wheels of motion. We put them to wheels of education in motion.
“Also to empower our people, empower our youth to be smarter consumers, to be aware of conservation and preservation. We start doing all of that and I think we’re gonna see major, major change.”
During his trip here, Ian found out that the Philippines is already doing something for the conservation and the preservation of the planet.
“Big corporations are taking massive strives in contacting, preserving everything, from the resources that fall from the sky to resources that we create.
“You guys are literally conserving in a corporate level, which no one does that and no one knows about that.
“I think that’s what we need to change, that the Filipino people are actually leading this charge into this green future. I think people should know that.”

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Is Diet Soda Addictive?

By Lisa Collier Cool
Feb 22, 2012


Darren Jones wants to check himself into rehab for an unusual “addiction.” He says he’s so hooked on Diet Coke that he downs 18 cans a day and can’t leave home without it. Judging by his photos in The Daily Mail, all that diet soda hasn’t helped him control his weight, which was edging toward 500 pounds when the pictures were taken.
He’s not alone. Former president Bill Clinton, Victoria Beckham, Elton John and movie moguls Harvey Weinstein and Jeffrey Katzenberg have all admitted to a Diet Coke habit, according to the New York Times.
And then there’s Elisa Zied, a high profile registered dietician with no discernible weight problem and three books and numerous TV appearances to her credit. Last year she confessed to a Diet Coke addiction on Twitter, a deliberate strategy - she said she hoped that “putting it out there would make me accountable”.
Replace soda with these healthy smoothie recipes.

The Addiction Question

Surveys show that people who drink these beverages rarely stop with just one. In fact, the typical consumer of diet sodas downs an average of more than 26 ounces per day, and 3 percent of diet-soda drinkers have at least four per day. But are hardcore diet soda fiends actually hooked?
If there’s anything in diet colas that could be addicting, the most likely suspect is caffeine (although many diet soda guzzlers prefer caffeine-free colas). Besides, comparisons with coffee show that cola can’t deliver the caffeine kick equal to a cup of java. An 8-ounce Diet Coke gives you a measly 47 milligrams of caffeine, compared to 133 in a cup of ordinary coffee and 320 in a Starbucks’ grande.
Learn about the most addictive prescription drugs on the market.

Insights from Brain Science

Another plausible explanation is habit: diet soda becomes part of daily rituals - a break from work, lunch, watching the news, you name it.  And sipping a zero-calorie beverage may not seem to have downside to curb the urge to overindulge.
More persuasive, perhaps, is the notion that artificial sweeteners trigger the brain’s reward system. In a study of women who drank water sweetened with sugar or Splenda, the women couldn’t taste the difference between the two, but functional MRIs showed that the brain’s reward system responded more strongly to sugar.
Study author Martin P. Paulus, MD, a professor of psychiatry at the University of California San Diego suggests that diet soda might be addicting because “artificial sweeteners have positive reinforcing effects - meaning humans will work for it, like for other foods, alcohol and even drugs of abuse.”
Is diet soda making you fat? 

Is Diet Soda Harmful?

Beyond the addiction issue, diet soda has been linked to increased rates of heart attack and stroke, kidney problems, preterm deliveries, and, yes, weight gain. While not yet carved in scientific stone, the emerging evidence is a bit disturbing. Here’s a rundown:

• Heart Attack and Stroke: Drinking diet sodas daily may increase the risks for heart attack and stroke and other vascular events by 43 percent, but no such threat exists with regular soft drinks or with less frequent consumption of diet soda. These results come from a study including more than 2,500 adults published online in the Journal of General Internal Medicine on January 30, 2012. So far, no one knows what it is about diet sodas that could explain the added risk. 

• Kidney Trouble: In 2009, researchers at Harvard found that drinking two or more diet sodas daily could lead to a 30 percent drop in a measure of kidney function in women. No accelerated decline was seen in women who drank less than two diet sodas daily. The drop held true even after the researchers accounted for age, high blood pressure, diabetes and physical activity.

Read more facts about diet soda.

• Preterm Delivery: A Danish study including more than 59,000 women found a link between drinking one or more diet sodas daily and a 38 percent increase in the risk of giving birth to preterm babies; the risk was 78 percent higher among pregnant women who drank four or more diet sodas daily. No such risk was seen with regular soda.

• Weight Gain: Wouldn’t it be ironic if instead of helping you lose weight, diet sodas had the opposite effect? A study at the University of Texas Health Science Center at San Antonio found that compared to those who drank no diet sodas, study participants who did had a 70 percent greater increase in waist circumference; worse, drinking two or more diet sodas daily led to ballooning waist circumference that was 500 percent greater than those who drank none. This doesn’t prove that diet soda is to blame since the study was observational - it could be that participants began gaining weight and then started drinking diet sodas.

11 Foods That End Bad Moods

By David Zinczenko with Matt Goulding
Jan 31, 2012

Mood-Boosting Food #1: Mussels

Mussels are loaded with some of the highest naturally occurring levels of vitamin B12 on the planet—a nutrient that most of us are lacking. So what's B12's mood-saving trick? It helps insulate your brain cells, keeping your brain sharp as you age. Mussels also contain the trace nutrients zinc, iodine, and selenium, which keep your mood-regulating thyroid on track. Another benefit? Mussels are high in protein and low in fat and calories, making them one of the healthiest, most nutrient-dense seafood options you'll find. (Tip: For mussels that are good for your body and the environment, look for farmed—not wild—options raised in the good ol' USA.)

Mood-Boosting Food #2: Swiss Chard

This leafy green is packed with magnesium—a nutrient essential for the biochemical reactions in the brain that increase your energy levels. A 2009 study in the Australian and New Zealand Journal of Psychiatry also found that higher magnesium intake was associated with lower depression scores. And Swiss chard isn't the only way to get your magnesium hit. Spinach, soybeans, and halibut also contain healthy doses of the energy-enhancing nutrient.

Mood-Boosting Food #3: Blue Potatoes

Blue potatoes aren't a common supermarket find, but they're worth looking out for on your next trip to the farmer's market. Blue spuds get their color from anthocyanins, powerful antioxidants that provide neuro-protective benefits like bolstering short-term memory and reducing mood-killing inflammation. Their skins are also loaded with iodine, an essential nutrient that helps regulate your thyroid. Other awesome anthocyanin-rich foods: berries, eggplant, and black beans.

Mood-Boosting Food #4: Grass-Fed Beef

Animals raised on grass pastures boast much higher levels of healthy conjugated linoleic acid (or CLA), a "happy" fat that combats stress hormones and blasts belly fat. Grass-fed beef also has a lower overall fat count and contains higher levels of heart-healthy omega-3 fatty acids compared to grain-feed beef. Another great grass-fed option: lamb. It's packed with iron, a nutrient vital for a stable mood (the areas of the brain related to mood and memory contain the highest iron concentrations). For easy "happy fat" recipes, check out these 4 Simple Mood-Boosting Meals.

Mood-Boosting Food #5: Dark Chocolate

Turns out chocolate's delicious taste isn't the only reason it makes you feel so warm and fuzzy. The cocoa treat also gives you an instant boost in mood and concentration, and improves blood flow to your brain, helping you feel more vibrant and energized. But sorry, Snickers bars don't count. Cocoa is the chocolate ingredient that does your body good, so pure dark chocolate is your best bet if you want the mood-boosting benefits minus the extra belly flab. And don't overdo it: A recent study published in the Journal of Psychopharmacology found that a few ounces of dark chocolate a day is all you need to reap the benefits.

Mood-Boosting Food #6: Greek Yogurt

This dairy pick is packed with more calcium than you'll find in milk or regular yogurt, which is good news for your mood. Calcium gives your body the "Go!" command, alerting your brain to release feel-good neurotransmitters. As a result, inadequate calcium intake can lead to anxiety, depression, irritability, impaired memory, and slow thinking. Greek yogurt also contains more protein than regular yogurt, making it a terrific stay-slim snack. Our Greek-yogurt pick: Fage Total 2%, which packs an impressive 10 grams of protein per serving.

Mood-Boosting Food #7: Asparagus

Your mom was on to something when she made you finish those green spears at the dinner table. This vegetable is one of the top plant-based sources of tryptophan, which serves as a basis for the creation of serotonin—one of the brain's primary mood-regulating neurotransmitters. Asparagus also boasts high levels of folate, a nutrient that may fight depression (research shows that up to 50 percent of people with depression suffer from low folate levels). Some other terrific sources of tryptophan: turkey, tuna, and eggs.

Mood-Boosting Food #8: Honey

Honey, unlike table sugar, is packed with beneficial compounds like quercetin and kaempferol that reduce inflammation, keeping your brain healthy and warding off depression. Honey also has a less dramatic impact on your blood-sugar levels than regular sugar, so it won't send your body into fat-storage mode the way the white stuff can. Try adding some honey to your afternoon tea or morning bowl of oatmeal, but don't go overboard; the sweet nectar has 17 g of sugar and 64 calories per tablespoon, so too much honey can make you heavy, rather than happy.

Mood-Boosting Food #9: Cherry Tomatoes

Tomatoes are a great source of lycopene, an antioxidant that protects your brain and fights depression-causing inflammation. And because lycopene lives in tomato skins, you'll get more of the stuff if you throw a handful of cherry tomatoes into your next salad instead of slicing up one full-size tomato. Or enjoy them on their own with a little olive oil, which has been shown to increase lycopene absorption. And try to go organic whenever possible: Researchers at the University of California-Davis found that organic tomatoes have higher lycopene levels.
MOOD-BOOSTING RESTAURANT MEALS: Not all delicious-sounding restaurant dishes will set you back in your quest for health and happiness. Find out which meals ended up on our list of 20 Shockingly Healthy Restaurant Foods.

Mood-Boosting Food #10: Eggs

Eggs are loaded with mood-promoting omega-3 fatty acids, zinc, B vitamins, and iodide, and because they're packed with protein, they'll also keep you full and energized long after you eat them. Need another reason to crack some shells in the morning? A 2008 study in the International Journal of Obesity found that people who ate two eggs for breakfast lost significantly more weight than those who ate a bagel breakfast. (Tip: Don't buy into unregulated supermarket-egg claims like "omega-3 enriched" or "free-range." If you're looking for the most natural eggs, hit up a local farmer.)

Mood-Boosting Food #11: Coconut

Coconut is chock-full of medium-chain triglycerides, fats that keep your brain healthy and fuel better moods. And although coconut is commonly found in high-calorie desserts, you don't have to (and shouldn't) stuff your face with macaroons to get your fix. My suggestion: Try throwing some unsweetened coconut shavings in your oatmeal or yogurt, or toss some in your next healthy smoothie for a flavor boost that will keep you smiling and skinny.
For more foods that can improve your mood—and strengthen your heart, and fortify your bones, and boost your metabolism—check out these 40 Foods with Superpowers.

7 Surprising Health Facts About Coffee

By Amanda Greene Kelly

Whether you like yours hot, iced, black or with sugar, one thing's for sure: Coffee serves up plenty of health benefits. Not only can a cup of Joe help ward off depression, but it has even been linked with a decreased rate of skin  cancer and increased fertility. Read on to learn about the unexpected heath benefits of coffee, plus other brew-related facts.

 
1. It may help ward off depression.
Anyone who perks up after the first sip of morning coffee will tell you that it has mood-boosting effects. Now there's proof: A study from the Harvard School of Public Health, published last month in the Archives of Internal Medicine, found that women who regularly drink fully caffeinated coffee have a 20% lower risk of depression than non-coffee drinkers. The study, which followed a group of women for 10 years, found that as more coffee was consumed (up to six cups per day), the likelihood of depression decreased.

2. It may help promote a healthy weight.
Drinking an espresso or cappuccino after a meal is more than a relaxing habit. "When you drink coffee after a meal, it causes your body to more slowly process the meal you just ate," says Chris Kilham, medical researcher, founder of Medicine Hunter, Inc. and author of Psyche Delicacies.  According to David Levitsky, PhD, professor of nutritional science at Cornell University, "Caffeine decreases the rate at which the stomach dumps its contents into the duodenum-a part of the small intestine where digestion takes place-and also increases metabolic rate." Keep in mind, though, that java isn't a miracle brew: Downing it after dinner won't make the pounds melt away; rather, sipping a cup post-meal could, in small part, help promote a healthy weight.
3. It may boost fertility in men.
"Studies have shown that caffeine has a positive effect on sperm motility-the ability of sperm to move toward an egg-and could increase your chances of [getting pregnant]," says John Wilcox, MD, FACOG, managing partner and reproductive endocrinologist at HRC Fertility in California. In fact, a study conducted at the University of Sao Paulo found that sperm motility was markedly higher in coffee drinkers versus non coffee-drinkers. And it turns out that it doesn't matter whether you drink one or ten cups a day: The only detectable difference was found between coffee drinkers and non-coffee drinkers.

 

4. It can harbor bacteria.
When you think of the germiest places in your house, you probably picture the kitchen sink or garbage disposal. But your coffee machine's reservoir also tops the list. A study performed by NSF International, a not-for-profit health and safety organization, found that the coffee reservoirs they studied were "loaded with yeast and mold organisms," says Robert Donofrio, PhD, director of NSF International's microbiology labs. "Hardly any of the volunteers we spoke to cleaned or disinfected their reservoirs. The residual water in that area, plus the fact that it's a humid part of the machine, contributed to bacterial growth." To properly clean your coffee machine, follow the manufacturer's cleaning protocol. If nothing is specified, clean it once a month by adding three or four cups of undiluted vinegar to the reservoir, allowing it to sit for 30 minutes and then running the vinegar through the unit. Finish by adding fresh water to the reservoir and running the machine through two or three cycles to wash away vinegar residue.
 
5. It may reduce the risk of skin cancer.
Staying out of the sun and regularly applying a liberal amount of SPF should always be your number one line of defense against skin cancer. That said, a new study out of Brigham and Women's Hospital found that women who drank more than three cups of coffee a day had a 20% lower risk for basal cell carcinoma, and men had a 9% reduced risk. However, the research did not indicate that coffee consumption reduced the risk of squamous cell carcinoma or melanoma, the deadliest form of skin cancer, making it all the more important to protect your skin when outdoors.

 

6. It's not truly addictive.
While many people claim that they can't make it through the day without a few cups of java, Liz Applegate, PhD, faculty member and director of sports nutrition at the University of California at Davis, explains that caffeine is not addictive. "Caffeine is a mild stimulant, and the World Health Organization states that it is wrong to compare caffeine intake to drug addiction, since people can reduce or eliminate caffeine from their diet without the serious psychological or physical problems that result from a true addiction." However, serious coffee drinkers may experience symptoms such as fatigue and irritability if they reduce their intake. According to Dr. Applegate, people who consume 600 milligrams of caffeine (about six small cups of coffee) daily are most likely to experience these symptoms, but they will usually resolve themselves after a few days.
 
7. It doesn't necessarily cause stomach pain.
If you've ever blamed java for stomach discomfort, you might want to visit your doctor to see what else could be at the root of the problem. According to Lauren Gerson, MD, MSc, associate professor of medicine and gastroenterology at the Stanford University School of Medicine, "There is no evidence from reviewed studies that coffee causes ulcers or more pain in patients with documented ulcers." She also notes that there is no evidence that coffee could be the cause of stomach pain in patients with indigestion. However, there is one type of digestive issue that coffee can aggravate; Dr. Gerson explains that drinking coffee may worsen heartburn symptoms, since it stimulates the stomach to produce gastric acid.

Men, your WiFi may be zapping your sperm

AFP Relax – Wed, Nov 30, 2011 11:10 PM PHT


Laptop computers with WiFi may be damaging men's sperm, at least according to a new study published  last week in the journal Fertility and Sterility.
To test the theory, Argentinian researchers put drops of healthy sperm near a laptop downloading data. After four hours, a quarter of the sperm had stopped swimming, compared to 14 percent of sperm in the control group placed away from the computer. In addition, 9 percent of sperm near the computer had DNA damage, three times more than the sperm in the control group.

The culprit? Electromagnetic radiation from the wireless internet, noted the scientists. Still, they say at this point the results are not conclusive until more research can be done.

In another study published in the same journal, US researchers placed temperature sensors on the scrotums of 29 men. The men set to work using laptop computers on their laps, and after 10 to 15 minutes had elapsed, scrotum temperatures rose to levels known to damage sperm production.

For maximum sperm production, testicles need to remain cool, even one to two degrees below body temperature. Using a laptop computer can cause temperatures to rise by 2.5°C in one hour, according to the study.

One way around this problem? Use a desk. Or try a laptop pad and keep your legs apart, but men, this will only buy you 20 minutes before your testicles heat up to sperm-killing temperatures, according to the study's lead urologist Dr. Yefim Sheynkin of the University of New York at Stony Brook.

9 Home Remedies for Wrinkles!

Are you spending too much money on expensive wrinkle creams that don't even work? Stop! Cure blemishes and fine lines with ingredients sitting right in your own pantry!

This light breakfast food contains B-complex vitamins that can help tighten your skin and reduce the appearance of wrinkles. For a quick facial before a night on the town, beat 2 egg whites together, apply a dab under each eyelid, massage and let sit for 30 minutes. Wash your face with cool water, pat dry and you're ready to go!

You'll often find this antioxidant-packed oil in sunscreens and moisturizers, but to maximize its full potential, use it in its purest form! Combine virgin coconut oil with a few drops of vitamin E oil and apply before you go to bed. Your skin will actually regenerate overnight!

If you have some extra pineapple in your fridge, use it on your face! This tropical fruit contains powerful enzymes that moisturize the skin and kill dead skin cells! Chop up a couple of slices, lay back and let that powerful juice seep into your skin for 10 –15 minutes.

The strong exfoliating properties in the acidic juice help fade wrinkles by killing off dead cells from the skin’s outer layers. Apply a small amount of juice (the size of a quarter), and watch your skin instantly soften! Lemon juice is also a great remedy for drying up pimples!

Pumpkin seeds (or pepitas) are not only a yummy treat to snack on, the vitamin E in them encourages the formation of collagen and protects against free radicals, restoring the health of your skin cells. Try crushing up a handful, mixed with a teaspoon of olive oil, for a moisturizing and soothing facial!

An apple a day keeps the wrinkles away! Green apple juice is loaded with an array of vitamins and contains acids that help gently exfoliate your skin. Blend a few green apple slices with two tablespoons of honey, one tablespoon of plain yogurt (a great skin cleanser) and leave on for about 20 minutes. Your skin will feel refreshed and you’ll smell good too!

Turmeric, a member of the ginger family, has been used for centuries by the Chinese and Indians to help heal wounds and prevent disease, but it’s also a great wrinkle reducer! Turmeric contains a powerful source of antioxidants that can actually make lines fade! Mix 100 milligrams of turmeric powder with 10-15 drops of sugar cane juice and apply as a paste on affected areas. Once dry, rinse off with warm water and moisturize. You’ll see a difference almost instantly!

It's no secret avocado is rich in vitamin E! These creamy fruits contain at least 14 minerals essential for skin care, and pack a hydrating, healing and nourishing punch! Combine 1 egg yolk, half of an avocado and 1 tablespoon of honey for a healing mask -- leave on your skin for 20 minutes before rinsing with warm water. For an extra deep cleanse, first wash and exfoliate your skin with an egg white or green apple juice!

Papaya is another tropical fruit that fights the appearance of wrinkles and blemishes! Its plentiful supply of potassium, fiber, folate and magnesium promotes smooth, radiant skin that helps reduce signs of aging! Blend 2 tablespoons of papaya pulp with a spoonful of dry oatmeal to make a wrinkle-reducing mask, apply and leave on for about 10 minutes to watch this superfood work its magic on your skin!

For daily life-changing tips watch Dr. Drew’s Lifechangers every day on the CW at 3 and 3:30p.m.

Superfoods for Amazing Skin

By Lucy Danziger and the staff at SELF
Sep 27, 2011

Check out the labels on your favorite skin-care products and potions and you’ll probably see that many of the beautifiers contain ingredients you’ll find in your fridge. Which made us think: Why not get more of the good-for-you stuff to enhance your complexion from the inside out? So we scoured the science and spent face-time with top experts to develop three diets—one each to tackle acne, aging and dry, dull skin—that basically involve filling up on delicious foods rich in skin-saving nutrients. Give them a try—and don’t be afraid to pile your plate high: It’s practically impossible to OD on nutrients through whole foods alone. All you have to do is identify your top skin woe and dish up a gorgeous future.

The Problem: Acne

Sadly, embarrassing breakouts don’t always disappear after high school, but getting plenty of these three nutrients can help you banish blemishes whatever your age.

Vitamin A

“This antioxidant thins the epidermis, or outer layer of skin, which produces dead cells that can clog pores,” explains Jody Levine, M.D., a dermatologist in New York City. It also dries up sebum, the gross, oily, waxy stuff your skin glands produce that mixes with dead skin cells to create clogs and transport you to Zitville. The daily value (DV) of A is 5,000 international units (IUs), so get at least that much, and pair it with healthy fats such as olive oil or avocado: A is a fat-soluble vitamin, so your body will absorb it better.
Good Sources: Sweet potatoes (28,000 IUs each); leafy greens such as spinach (23,000 IUs per chopped, cooked cup), kale (19,000 IUs per cooked cup) and broccoli (2,400 IUs per cooked cup); bright red, yellow and orange produce such as carrots (27,000 IUs per cooked cup), cantaloupe (5,400 IUs per cup), red bell peppers (4,700 IUs per cup) and red chile peppers (428 IUs each); asparagus (600 IUs per four spears)

Zinc

The mineral helps tame skin’s oil production; less oil (if you have an excess of the stuff) means less sebum—and fewer pimples, according to Dr. Levine. The RDA for zinc is 8 milligrams.

Good Sources: Raw oysters (76 mg per six oysters), fortified breakfast cereals such as Total (15 mg per ¾ cup), canned blue crab (5 mg per cup), turkey (4 mg per cup), beef sirloin (4 mg per 3 ounces), pork loin (4 mg per 3 oz), part-skim ricotta (3 mg per cup)

Omega-3 Fatty Acids

They help maintain the body’s essential oils, the healthy, non-pore-clogging kind that keep skin cells from drying out, flaking and congesting pores, Dr. Levine says. They also have anti-inflammatory properties that aid with healing. “Acne is a teeny little wound on your face,” says Kristin Kirkpatrick, R.D., nutrition advisor to YouBeauty.com. There’s no RDA for omega-3s; Kirkpatrick suggests aiming for 600 mg daily.
Good Sources: Flaxseed (1,600 mg per 1 tablespoon), canola oil (1,300 mg per 1 tbsp), soybean oil (900 mg per 1 tbsp)

The Problem: Dry, Dull Skin

You already know that drinking plenty of liquids helps rejuvinate flaky, flat-looking skin, so keep the water flowing—then add these vital nutrients to your freshen-up arsenal.

Omega-3 Fatty Acids

“As we get older, our oil glands produce less oil, so you see more flaking and scaling,” says dermatologist Valori Treloar, M.D., coauthor of The Clear Skin Diet. Omega-3s may help lubricate skin to keep it looking dewy. Try to consume 600 mg a day.
Good Sources: Flaxseed (1,600 mg per 1 tbsp), canola oil (1,300 mg per 1 tbsp), soybean oil (900 mg per 1 tbsp)

Niacin

“When skin cells dry out, their barrier to the environment breaks down,” Dr. Levine says. “Bacteria and other things from the outside can then penetrate more easily and cause an inflammatory reaction.” And that means you can add redness and irritation to your list of complaints. Niacin, a B vitamin, appears to help strengthen the skin’s barrier, by both hydrating cells and acting as an anti-inflammatory, Dr. Levine says. The RDA for niacin is 14 mg.
Good Sources: Chicken (12 mg per ½ breast), canned light tuna (11 mg per 3 oz), wheat flour (9 mg per cup), pork chops (7 mg per 3 oz), beef sirloin (6 mg per 3 oz), cornmeal (4 mg per cup)

Biotin

This is another B vitamin, and although its mechanisms aren’t yet well understood, biotin has been shown to help hair and nails grow, and it may also aid skin-cell turnover, which keeps your complexion looking fresh. There’s no RDA, but doctors consider 30 micrograms adequate.
Good Sources: Eggs (up to 25 mcg each), avocado (up to 6 mcg each), salmon (up to 5 mcg per 3 oz)

The Problem: Signs of Aging

Getting older is fine (wisdom, respect, all that good stuff). Looking older, not so much. Thankfully, we can help stall the process by eating strawberries, pineapple and other delish foods.

Vitamin A

Of skin’s several layers, the dermis—which lies right below the surface layer of skin (or epidermis)—contains all the collagen, a protein that gives skin plumpness and elasticity. “Vitamin A helps increase collagen production and thickens the dermis,” Dr. Levine explains. The result: Skin looks fuller and bounces back more readily. And because it’s an antioxidant, A also helps repair the free radical damage to skin cells that leads to wrinkling and sagging. The DV is 5,000 IUs.
Good Sources: Sweet potatoes (28,000 IUs each); leafy greens such as spinach (23,000 IUs per chopped, cooked cup), kale (19,000 per cooked cup) and broccoli (2,400 IUs per cooked cup); bright red, yellow and orange produce such as carrots (27,000 IUs per cooked cup ), cantaloupe (5,400 IUs per cup), sweet red bell peppers (4,700 IUs per cup) and red chile peppers (428 IUs each); asparagus (600 IUs per four spears)

Vitamin C

Also an antioxidant, “vitamin C basically helps mop up free radicals before they do any damage,” Dr. Levine says. You’ll hit your mark at 75 mg.
Good Sources: Red bell peppers (152 mg each), broccoli (101 mg per cooked cup), strawberries (98 mg per cup), papaya (87 mg per cup), pineapple (74 mg per cup), kiwifruit (70 mg each), cantaloupe (59 mg per cup), cauliflower (46 mg per cup)

Plant Polyphenols

These organic plant chemicals seem to do double dermis duty. For starters, polyphenols in green tea significantly increased circulation to skin in a recent study at the University of Witten-Herdeck in Germany. “We don’t know the mechanism, but if you’re getting more blood flow to the skin, the cells are getting increased nutrients, which can help support their health,” says study author Carolyn Moore, Ph.D. Participants drank the equivalent of 8 cups of decaffeinated green tea a day; Dr. Moore can’t speculate on the effect of drinking less, but it couldn’t hurt to start with 1 or 2 cups a day. People who drank water mixed with cocoa powder high in flavonols, another type of polyphenol, experienced a similar increase in hydration and blood flow to their skin, as well as less roughness and scaling, a study in The Journal of Nutrition shows. What’s more, cocoa’s flavonols seem to offer some UV ray protection: The skin of cocoa sippers showed less redness after sun exposure.
Good Sources: Green tea, chocolate (a few ounces a day should do the trick)
Now you know what to eat for gorgeous, glowy skin—but there are also some foods you should steer clear of if you want to prevent acne and aging. Discover the top troublemakers at Self.com/fooddiet.