12 BEST FOODS FOR HEALTHY SKIN
Happy Monday! We have been relaxing and enjoying the lake, sleeping in and not worrying about what we are going to do next. A much needed vacation. I am so thankful that we actually got to get away this summer.
I never really thought about what I eat affects my skin and I am learning that is has a big impact on your skin health. I’m trying to make sure I’m getting enough essential nutrients to protect my skin. The foods on this list are great options to help keep your skin healthy, strong and attractive. I’m finding them easy to incorporate into my daily diet in one form or another.
SWEATER (size L) // NECKLACE // JEANS
1. Avocados- Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin and getting enough of these fats is essential to keep skin flexible and moisturized. They are also high in vitamins E and C, which are important for healthy skin. They pack compounds that may protect your skin from sun damage. So enjoy the guacamole and toast to healthy skin!
2. Fatty Fish- Fatty types of fish, such as salmon, contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They’re also a good source of high-quality protein, vitamin E and zinc. Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin. An easy way to enjoy salmon is to put it in a cold oven on a cookie sheet lined with foil (for easy cleanup) sprinkled with your favorite herbs. Turn oven on to 400° and bake for 18 minutes. Remove from oven and drizzle with honey and fresh lemon. This is how Mr. Tom and I enjoy a quick dinner with a side salad. Enjoy!
3. Sunflower Seeds- Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin. In general, nuts and seeds are good sources of skin-boosting nutrients. I grab a handful when I need a boost in the middle of the day. I enjoy them in a protein shake, yogurt or a salad topper.
4. Walnuts- Walnuts have many characteristics that make them an excellent food for healthy skin. They are a good source of essential fatty acids, which are fats that your body cannot make itself. In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids. Walnuts are a good source of zinc, vitamin E, vitamin C, selenium and protein. I like to add them to oatmeal and also in cookies!
5. Sweet Potatoes- Beta-carotene is a nutrient found in plants and it functions as provitamin A, which means it can be converted into vitamin A in your body. Beta-carotene is found in oranges and vegetables such as carrots, spinach and sweet potatoes. When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell death and dry, wrinkled skin. Our family enjoys them chopped into bite sized pieces, drizzled with a little olive oil & garlic then roasted in a 425° oven until tender.
6. Red & Yellow Bell Peppers- Bell peppers contain plenty of beta-carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong. We enjoy them sliced up raw on a salad or with some hummus. Mia LOVES these and can’t get enough. She comes running when I am cutting them up.
7. Broccoli- Broccoli is a good source of vitamins, minerals and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn. Lutein protects your skin from oxidative damage, which can cause your skin to become dry and wrinkled. We enjoy these roasted, also!
8. Tomatoes- Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling. Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids. Delicious with some mozzarella cheese and fresh basil on french bread. Yum!
9. Soy- Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity and skin dryness, as well as protect your skin from UV damage. In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong. These isoflavones not only protect the cells inside your body from damage but also your skin from UV radiation — which may help prevent some skin cancers. I don’t eat a lot of soy, but enjoy some edamame from time to time.
10. Dark Chocolate- If you need one more reason to eat chocolate…the effects of cocoa on your skin are pretty phenomenal! One study showed that their skin was less rough and scaly, less sensitive to sunburn and had better blood flow — which brings more nutrients to your skin. Make sure to choose dark chocolate with at least 70% cocoa in order to maximize the benefits and keep added sugar to a minimum. I used to have a hard time with really dark chocolate, but have found out that a little piece also gives me the “pick-up” that I need on a sluggish day. Trader Joe’s has some really good chocolate bars.
11. Green Tea- The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways. It is full of antioxidants that can protect your skin against sun damage and reduce redness as well as improve its hydration, thickness and elasticity. I have been trying to replace my second cup of coffee with some green tea. It is really yummy with some fresh mint leaves added to your glass.
12. Red Wine- I have saved the best for last! HA. Red Wine is famous for containing resveratrol, a compound that comes from the skin of red grapes. Resveratrol is credited with a wide range of health benefits, among them reducing the effects of aging. I’m not saying that you need to start drinking, but if you like red wine (like I do!) this is an added benefit. All in moderation, of course.
♥Wine improves with age, the older I get the better I like it. -unknown♥
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Need some Quick & Easy Dinners…these are some of my favorites!
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