5 Miracle Foods for Healthy Skin
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by
Nahal Ahmed
on
5:31 PM
The secret to a gorgeous, wrinkle-free complexion lies in what you eat. These seven super-nutritious foods can work miracles on your skin
Before you reach for the bounty of cleansers, moisturizers, and toners in your bathroom, add the following seven foods to your diet to clear the way for a beautiful complexion. "The nutrients found in these foods benefit the skin because they nourish us from the inside out," says Sue Moores, RD, spokeswoman for the American Dietetic Association. According to Moores, glowing skin starts at the supermarket
Sweet Potatoes
The pumpkin-colored hue of sweet potatoes not only looks pretty on your dinner plate, but its shade also works wonders on your complexion. Sweet potatoes boast large amounts of beta carotene -- an antioxidant whose red, yellow, and orange pigments dress many vegetables in their vibrant colors. Beta carotene's protective qualities
defend against the damage that sun exposure will cause, says Moores.
Serving size: 1 medium size potato
Calories: 117
Quick tip: For an extra dose of fiber, leave their skin on when preparing these tasty treats.
Salmon
Add luster and softness to your complexion by feasting on salmon, a fish with one of the richest
concentrations of omega-3 fatty acids. These healthy fats nourish the skin by reducing the body's production of inflammatory substances, decreasing clogged pores, and averting fine lines
and wrinkles.
Serving size:3-4 ounces
Calories: about 150
Quick tip: Buy extra fillets at the market and freeze them; having salmon on hand is the best way to ensure you'll keep up your skin's nutritious regimen.
Tea
Dietitians continue to debate just how much liquid we should consume each day, but for Moores, the requisite eight to 10 glasses still stands. "Our body is 70 to 80 percent water, and if we are not drinking enough, our cells don't regenerate and remove waste, resulting in a buildup of impurities." Moores suggests alternating glasses
of water with hot tea or unsweetened iced tea -- green or black. These beverages boast their own supply of acne-fighting antioxidants and phytonutrients (healthy substances from plants).
Serving size: 1 cup
Calories: 2
Quick tip: To avoid diluting your delicious cold brew with plain ice, fill ice trays with tea. Add a few cubes just before you drink!For an extra dose of fiber, leave their skin on when preparing these tasty treats.
Sunflower SeedsSlow down the development of saggy, wrinkled skin by spooning sunflower seeds over salad. These seeds are replete with vitamin E -- a powerful antioxidant that decelerates the aging of skin cells, keeping us looking younger longer. Vitamin E is also known for its ability to diminish the appearance of scars.
Serving size: 2 tablespoons
Calories: 324
Quick tip: Pair unsalted sunflower seeds with raisins for a snack that strikes a perfect balance between savory and sweet.
Kiwi
An uncelebrated hero of supple skin is kiwi. This tangy-sweet treat packs more vitamin C per ounce than practically any other fruit. Vitamin C helps maintain the collagen in our skin, keeping it firm. But this nutrient can quickly evaporate through exposure to air, water, or heat, Moores says. Kiwi is an ideal carrier since it locks in the juicy benefits firmly beneath its furry skin.
Serving size: 1 medium fruit
Calories: 46
Quick tip: For a quick and easy way to peel kiwi, cut the ends off first. The rest should be a cinch.
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