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| Photo Credit: Epicurious.com |
Years ago in high school, I pulled out an article from a health magazine (cannot for the life of me remember which one) which had a Chinese face map, the first I'd seen, but going beyond acne, the article also listed foods that are extremely beneficial to skin. Being obsessed with maintaining a 'peaches and cream' complexion, I began researching how various foods and ingredients affected my skin. A few minor additions and deductions from my diet left me more than pleased with results. Chinese Face Map
Research has advanced in the past ten years so the 'super food' list has changed somewhat, but the concept is still the same. I've found lists from multiple sources (medical doctors, dietitians, nutritionists) and I've discovered conflicting food items on those lists, though most have similar. So, based upon the best lists I've found, and tested, here is a list of 'super foods' for beauty, health, and fitness.
Information on these lists were obtained from Katherine Brooking, MS, RD (Cookinglight.com), Dr. Nicholas Perricone (Epicurious.com) and Lisa Drayer, MA, RD (The Beauty Diet).
- Dark Chocolate: This is at the top of my list because I absolutely love that chocolate (some types) can be beneficial. An excellent source of antioxidants and can even give you glowing skin (think mood elevation when eating chocolate). Stick with chocolate that is 80% cocoa solids or more and even melt a bit on strawberries or blueberries for a double dose of goodness.
- Strawberries: The vitamin C is a building block of collagen. One cup contains over 100% of your daily Vit C needs.
- Blueberries: One of the best sources of antioxidants as well as an anti-inflammatory.
- Apples: Also an anti-inflammatory and a source of quercetin (a plant-derived flavonoid) and fiber.
- Chilie Peppers: Capsaicin (compound that gives hot sauce and chili peppers heat) can reduce hunger levels and raises GLP-1, an appetite suppressing hormone.
- Walnuts: Excellent source of alpha-linolenic acid (component of the lubricating layer that keeps skin moist and supple).
- Tomatoes: this red fruit (vegetable if cooking) is high in lycopene and can offer additional protection against sunburn (though don't forget the sunblock!).
- Romain Lettuce: Six leaves provide more than 100% of your DV of vitamin A which increases cell turnover and helps improve circulation.
- Olive Oil: unfortunately many people shy away from oils because they fear the fat content, but this oil provides essential fatty acids that help skin resist UV damage (not to mention it's delicious).
- Water: This is always my #1 but it's not always easy to remember to consume the recommended daily intake and even though the 8 glasses a day rule isn't necessarily valid, it's best to drink whenever you feel parched or thirsty because going without will leave your skin parched.
- Asparagus: Rich in fiber and rutin (may help prevent broken capillaries) and a great source of gluthathione.
- Tea: this doesn't necessarily have to be green tea. There are many non-caffeinated varieties such as Honeybush and Rooibos which provide all of the benefits without the caffeine.
- Wild Salmon: Wild is best (and tastiest) and it is one of the best foods for you! It is one of the best sources of omega-3 fatty acids, which fight inflammation, keep our cells supple (think glowing skin), improve circulation and help with brain function.
- Sweet Potatoes: A great source of beta-carotene, a powerful antioxidant that protects our cells by destroying the free radicals that can damage cells (including skin cells). The body converts beta-carotene to vitamin A which helps keep the skin smooth.
- Walnuts: Smooth skin tone, healthy hair, vibrant eyes and strong bones can all be attributed to the dominant nutrients found in walnuts (The Beauty Diet). With a significant amount of omega-3 fatty acids and also provide vitamin E (beautiful skin).
- Spinach: I've recently come to enjoy spinach salads. Since I currently don't have a veggie garden, I pick up organic spinach and spring greens from Costco. Tasty, low in calories and inexpensive. It has an excellent lutein content (healthy eyes) and beta-carotene as well as vitamin C, several B vitamins, magnesium, iron, calcium, potassium, zinc, dietary fiber, and omega-3 fatty acids-WOW! I top my salads with a small serving of Newman's Own dressing (wide variety) for a very healthy side dish or a whole meal.
This may seem like a lot of foods, but really when you consider what you eat throughout the day, it wouldn't take much to add just a few of these items to your daily diet, or even replace some of the less nutrient-rich with one of these 'super foods'. Remember, you are your own responsibility and to always do your own research and check with your doctor if you have any questions about actual health benefits or concerns when changing your diet.
Wishing you a long and healthy life!
