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10 Foods for Healthy Skin

10 Foods for Healthy Skin

I’ve always had this vague idea that I could eat my way to healthier skin, but I’d never really dug into the details. It makes sense though, right? Pack your diet with nourishing, vitamin-rich foods, and your whole body benefits, including your body’s largest organ.

Rather than keep piling the kale onto my plate and hoping for the best, I thought it was time to research the best foods for healthy skin.

10 Foods for Healthy Skin

10 Foods for Healthy Skin

1. Sweet Potatoes

Sweet potatoes are rich in beta carotene, an antioxidant that helps your body repair damaged skin cells. I’m sure you’ve had your sweet potatoes boiled or roasted, but there are other yummy ways to get this skin-smart orange veggie into your diet.

How to eat them: Try baked sweet potato fries, a deeply-seasoned sweet potato soup, or sweet potato brownies (no, really!).

10 Foods for Healthy Skin

2. Blueberries

Blueberries – and other dark berries – contain high concentrations of antioxidants. Beta carotene (see above) is just one antioxidant that helps protect your skin. On top of the antioxidants, blueberries can help with red, blotchy skin.

How to eat them: Right out of the container! You can also add them to muffins or biscuits. Just beware of blueberry-flavored foods that don’t actually contain any blueberries.

10 Foods for Healthy Skin

3. Peanuts and Almonds

Peanuts and almonds are both very high in biotin, a nutrient that your body needs to create skin, hair, and nail cells. Biotin is a B vitamin, and a deficiency in this important nutrient can cause skin irritation and rashes.

How to eat them: Peanut or almond butter is obvious, but try using peanut or almond butter to make a delicious, creamy sauce or branching out with a super yummy peanut stew.

10 Foods for Healthy Skin

4. Flax and Chia Seeds

Studies going as far back as the late 1920s have shown that omega 3 fatty acids help promote healthy skin. These healthy fats help strengthen cell membranes, which protect your skin from harmful toxins. Flax and chia seeds are both great sources of healthy omega 3s.

How to eat them: Serve up homemade flax crackers with hummus for dipping or try some of these yummy flax recipes.

10 Foods for Healthy Skin

5. Papaya

This tropical fruit is an excellent source of vitamin C, an antioxidant that helps your body repair damaged skin cells. Papaya also has anti-inflammatory compounds that help improve your skin’s appearance.

How to eat it: Cut chunks of papapya into your next fruit salad for dessert, try a savory Thai green papaya salad, or top grilled tofu with homemade papaya salsa.

10 Foods for Healthy Skin

6. Avocado

Avocados contain those healthy omega 3 fatty acids, and they’re also a great source of vitamin E. Vitamin E helps protect your skin from fine lines and wrinkles. A vitamin E-rich diet also helps you bounce back from sunburn.

How to eat it: Go beyond guacamole! Toss some avocado into a quinoa and kale salad or stuff them into some Super Collard Rolls.

10 Foods for Healthy Skin

7. Green Tea

Put the kettle on, because green tea is full of skin-rejuvenating polyphenols that can improve your skin’s health and even help protect your body from skin cancer.

How to drink it: Sip a mug of green tea or use it as a base for soups or smoothies.

10 Foods for Healthy Skin

8. Water

I know, it almost felt like a cop-out including water on this list. But the benefits of hydration are too many to discount. If you don’t like drinking plain old water, don’t worry! Below are some options to spice things up.

How to drink it: Try watermelon coconut water, homemade water kefir, or eat your water!

10 Foods for Healthy Skin

9. Collard Greens

I wasn’t far off with my plateful of kale plan, but collard greens beat kale in antioxidant counts and anti-inflammatory benefits. You can use collards in place of kale in lots of recipes!

How to eat them: Top your tacos with gingered collard slaw, stuff the leaves with jerk tempeh, or pan fry them with potatoes for a filling supper.

10 Foods for Healthy Skin

10. Brazil Nuts

The humble Brazil nut is a selenium superstar! Selenium works with vitamin E to protect your skin cells from damaging free radicals.

How to eat them: Sneak them into a flavorful humus recipe, toss them with amaranth and greens, make raw chocolate truffles, or use them to make creamy vegan mac and cheese.

(Leesa recommends that all produce, nuts, teas, etc., be organic!)

By Eat Drink Better

At Eat Drink Better, we are passionate about food and drink! Whether we’re talking recipes, food policy, food justice, or anything in between, it all comes back to caring about what’s on our plates and its impact on our bodies, society, and the planet. At Eat Drink Better we accept all food philosophies that are aimed at creating healthier people and a healthier planet. We hope you’ll find recipes and information here to help you eat and drink…better! You can find us on Twitter, Facebook, and Pinterest.

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Would feeling fantastic every day make a difference in your life?  

Healthy Highway is a Healthy Lifestyle Company offering Lifestyle Solutions for a Happy Healthy You!   We help people who are…

  • Wanting Work Life Balance.
  • Needing Stress Relief.
  • Concerned about their health and the environment.
  • Frustrated battling allergies to gluten, foods, dust, chemicals, pollen.
  • Overwhelmed with choosing the best products for their body, home, and office.
  • Unsatisfied with their relationships with the men and women in their life and are ready to transform them into satisfying, happy partnerships.
  • Standing at a Career Crossroad.
  • Preparing to start a family and want a healthy baby.
  • Seeking solutions for aging, more energy, and a good night’s sleep!

Are any of these an issue or problem for you?  Would it make sense for us to spend several minutes together to discuss your needs and how HealthyHighway can meet them? As a Healthy Lifestyle Coach with an emphasis on allergies and wellness, Leesa teaches her clients to make informed choices and enables them to make needed changes for a Happy Healthy Lifestyle. What you eat, what products you use ~ on your body and in your home and office, how you talk to yourself ~ it all matters!

Contact me today and Start today to live a healthier, happier life!  Don’t live in Atlanta?  Not a problem.  We do virtual coaching worldwide!

I look forward to helping YOU Live a Happy Healthy Life!  Remember, Excellent Health is found along your way, not just at your destination.

Live Well!

Leesa A. Wheeler

Leesa A. Wheeler

Healthy Lifestyle Coach, Artisan, Author of two books…
     Melodies from Within ~ Available Now! 

Member Inernational Association for Health Coaches 

ring ~ 770-393-1284

write ~ info@healthyhighway.org

visit ~ www.healthyighway.org

coach, consult, contact ~ www.healthyhighway.org/contact.html

(Don’t live in Atlanta?  Not a problem!  We do virtual coaching worldwide!)

join our mailing list ~ www.healthyhighway.org

chcws ~ www.chews4health.com/Leesa

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skpe ~ healthyhighway

Two Berries Delay Brain Aging Two-and-a-Half Years

 Two Berries Delay Brain Aging Two-and-a-Half Years

A Harvard study published in the Annals of Neurology indicates that eating a diet high in blueberries and strawberries can slow brain aging and  cognitive decline by up to two and a half years.

Dr. Elizabeth Devore and her team of researchers at Harvard Medical School  analyzed data from the lengthy Nurses’ Health Study in 1976.   Questionnaires were completed every four years since 1980 to assess the  frequency of berry intake and the intake of 31 different phytonutrients called  flavonoids.  In 16,010 participants over the age of 70 between 1995 and  2001, cognitive function was tested every two years.

The researchers found that those participants who consumed a high amount of  blueberries or strawberries had slower decline in cognitive function test scores  during the follow-up period than those whose intake of these fruits was  lower.  The results were an average delay in cognitive decline due to aging  of up to 2-and-a-half years.

Both blueberries and strawberries are excellent sources of  flavonoids, which reduce inflammation.  This is possibly the  mechanism that is causing the positive brain health effects.  The same  study also found that a high intake of anthocyanidins and total flavonoids were  also linked to the beneficial cognitive effects.

Anthocyanidins are a type of flavonoids responsible for the red, blue, or  purple colors in berries and other foods.  While the effect of consumption  of other anthocyanidin and flavonoid-rich foods was not assessed as part of this  study, it is likely that they will have similar brain protective effects.   Other sources of anthocyanidins and flavonoids include:  blueberries,  cherries, cranberries, grapes, raspberries, and strawberries and to a lesser  extent in almonds, apples, cocoa, and peanuts.

Other research shows that they decrease free radical activity in and between  brain cells. They also inhibit the production of histamine, making them a  natural anti-histamine without the drowsy side effects of many pharmaceuticals.  Numerous studies show that anthocyanidins have anticancer and antitumor  activity, and one study concluded that anthocyanidins may demonstrate  chemotherapeutic activity against breast cancer.

When it comes to heart disease, anthocyanidins help reduce high blood  pressure and improve the body’s ability to metabolize fat. In tests on  rabbits, anthocyanidins demonstrated significant reduction in the  development of atherosclerosis. They also appeared to protect  against heart attacks linked to certain asthma drugs.  They even  have stronger antioxidant properties than either vitamins C or  E.

Adapted from The Phytozyme Cure.

By Michelle Schoffro Cook

Michelle Schoffro Cook

Michelle Schoffro Cook, MSc, RNCP, ROHP, DNM, PhD is an international  best-selling and 12-time book author and doctor of traditional natural medicine,  whose works include: Healing  Recipes, The Vitality Diet, Allergy-Proof, Arthritis-Proof, Total Body  Detox, The Life Force Diet, The  Ultimate pH Solution, The 4-Week Ultimate Body Detox Plan, and The Phytozyme  Cure.  Check out her natural health resources and subscribe to her free  e-newsletter World’s Healthiest News at WorldsHealthiestDiet.com  to receive monthly health news, tips, recipes and more. Follow her on Twitter @mschoffrocook  and Facebook.

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