Summertime Warning Signs of a Bad Diet

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Did you know that dry skin during the summer might easily be remedied

with a handful of nuts? Or that shiny hair is as much a sign of your

diet as your shampoo? We know that what we eat affects how we feel,

but we often ignore how our diets affect typical summer problems,

such as dry or brittle hair, chipped nails, or bloodshot eyes.

Consequently, the symptoms of a marginal diet go unnoticed or are

thought to be " all in the mind. " The following warning signs of a bad

diet will help you assess your dietary intake and decide what, if

anything, needs improvement.

 

Turn Around a Bad-Hair Day

 

The signs: dry, lackluster hair

 

What's missing: protein, folic acid, the vitamins B-6 and B-12, iron,

vitamin C, water

 

What's going on: These nutrients help build a healthy blood supply,

which carries oxygen to the hair and scalp and removes waste

products. Poor intake results in a reduction of the number of red

blood cells, which literally suffocates the hair and scalp. Vitamin C

aids hair growth; poor intake results in hair that tangles or breaks

easily.

 

What you can do: Pack a spinach, caesar, or lentil salad in your

picnic basket or brown-bag lunch for iron and folic acid; a piece of

fruit for vitamin C; and a roast-beef sandwich or a piece of cold

chicken to boost iron, protein, and the vitamins B-6 and B-12. Drink

at least eight glasses of water on warm summer days -- even more if

you exercise regularly.

 

Have Beautiful Nails Again

 

The signs: slow nail growth. Nails chip or are weak.

 

What's missing: protein; vitamins E, K and C; iron; selenium; zinc

 

What's going on: Nail growth and proper circulation to the nail bed

require ample amounts of these nutrients. Deficiencies result in

weak, slow-growing nails.

 

What you can do: Use whole-grain breads for summer sandwiches; munch

on at least five fruits and vegetables each day; and include several

servings daily of the iron-rich foods mentioned above.

 

Feed Your Skin From Within

 

The signs: dull, dry skin

 

What's missing: protein, folic acid and other B vitamins, copper,

iron, water

 

What's going on: The skin relies on the bloodstream to supply oxygen

and nutrients and to remove the waste products of cellular

metabolism. An inadequate supply of one or more of these nutrients

cuts off the skin's nutrient supply, while allowing toxic waste

products to accumulate.

 

What you can do: Remember your whole-grain breads and cereals; fruits

and vegetables; iron-rich foods; and water. Drink extra water if

you're quenching your thirst with iced tea or coffee, since these

beverages act as diuretics.

 

Slow Skin Aging

 

The signs: sun-damaged skin, sagging skin, easy bruising

 

What's missing: the antioxidant nutrients: vitamins C and E, beta

carotene, selenium

 

What's going on: These nutrients slow the rate of sun-induced aging

of the skin by blocking free-radical damage generated by summer

sunlight. Vitamin C also is essential for collagen formation,

the " glue " that holds the body's cells together. Poor collagen

formation results in frequent bruising, loss of skin elasticity,

delayed wound healing, and reduced production of the skin's

lubricating oils.

 

What you can do: Include orange juice or cantaloupe at breakfast and

two other vitamin C-rich snacks during the day, such as kiwi,

broccoli, or strawberries. For beta carotene, mix spinach into your

scrambled eggs or snack on baby carrots. To obtain the 100 IU of

vitamin E -- without pouring one-and-a-quarter cups of safflower oil

into your daily diet -- take a supplement.

 

Smooth and Soft Again

 

The signs: flaky, itchy, or rough skin

 

What's missing: linoleic acid

 

What's going on: Linoleic acid is an essential oil that helps

maintain smooth, moist skin; poor intake causes dry, scaly skin.

 

What you can do: Add a tablespoon of linoleic acid-rich foods, such

as safflower oil, nuts and seeds, to the daily diet.

 

Want to Have Bright Eyes?

 

The signs: age-related vision loss caused by cataracts or macular

degeneration

 

What's missing: the antioxidants: vitamins C and E, beta carotene

 

What's going on: The eye's lens is bombarded by free radicals from

sunlight. A diet rich in antioxidant nutrients protects against the

formation and progression of age-related vision loss by counteracting

the damaging effects of free radicals.

 

What you can do: At least three servings or more daily of vitamin C-

rich foods, such as citrus fruits, Brussels sprouts and cabbage, is

all it takes to protect your eyes.

 

Elizabeth Somer is a registered dietitian and author of several

books, including Nutrition for a Healthy Pregnancy, Food & Mood, and

The Essential Guide to Vitamins and Minerals.

 

 

Originally published July 20, 1999.