DIFFERENT FOODS FOR HEALTHY SKIN CARE
First question first. Given below is a list of those organic foods that are rich in the nutrients mentioned above.
Proven complexion perfecters
Pile these on your plate. All pack nutrients essential for healthy skin.
Strawberries, citrus fruits, red peppers, broccoli
Beauty benefit: a smooth texture
Eat-right evidence: Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin’s support structure, says Toby Amidor, R.D., director of nutrition for DietTV.com in New York City. And a strong support layer helps smooth what’s on top and prevent wrinkles, she says. Aim for:two 1-cup servings of fruit and 1 cup of red peppers and/or broccoli a day
Sunflower seeds and almonds
Beauty benefit: sun protection
Eat-right evidence: These seeds and nuts are loaded with vitamin E. Collectively, antioxidants act like an army, protecting skin from UV-spawned free radicals. But E is on the front lines; skin’s top layers contain high levels that guard cells’ outer membrane so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated. Aim for: 2 tablespoons hulled seeds or 23 almonds daily
Dark orange, leafy green and red veggies
Beauty benefit: a fresh complexion
Eat-right evidence: Squash, sweet potatoes and spinach are full of the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin’s surface is smooth, says Valori Treloar, M.D., coauthor of The Clear Skin Diet(Cumberland House Publishing). Carotenoids may also decrease skin’s sensitivity to sun. Aim for: three 1-cup servings a day
Fortified cereal, Milk
Beauty benefit: a youthful glow
Eat-right evidence: You’ll get zinc and iron, minerals key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow, says David Bank, M.D., a derm in Mount Kisco, New York. Aim for: 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day
Beauty benefit: dewy skin
Eat-right evidence: Skin cells contain mostly water, and if you’re dehydrated, skin will look and feel parched, too. But you needn’t chug 8 cups a day; University of Pennsylvania researchers found no studies to back up the recommendation. Simply ward off dehydration—and dryness—by drinking when you’re thirsty. Aim for: 6 cups a day. It’s a good starting point, says Keri Gans, R.D., of NYC.
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