Food for the Skin

The wise man should consider that health is the greatest of human blessings. Let food be your medicine.  - Hippocrates

I like this quote very much because it keeps us in control of supporting our own bodies.  When it comes to taking care of the skin it is important to eat foods that nourish and support skin tissue.  Below is a list of 13 foods that are easy to incorporate into your diet.  Try to eat as many as you can in a week. 

Here is a challenge for you:  Eat as many of these skin nourishing foods as you can this week and let me know how many you ate.  The person who incorporates the most of these foods into their diet this week will receive a nourishing skin care gift!  Have fun experimenting.

Adzuki Beans

These beans are available canned or dried.  Adukis are one of the highest protein and lowest fat varieties of bean. They contain high levels of potassium and fiber, as well as B vitamins such as thiamin, niacin, and riboflavin, and minerals such as iron, zinc, and manganese.  As a high-potassium, low-sodium food they can help reduce blood pressure and act as a natural diuretic. When combined with grains, beans supply high quality protein, which provides a healthy alternative to meat or other animal protein. The fiber in Adzuki beans binds to toxins and cholesterol aiding in their elimination from the body.

Almonds

24 almonds have 6 grams of protein and 9 grams of monsaturated fats.  They contain almost half the recommended daily requirement of vitamin e, 7% daily calcium requirements and a notable amount of zinc.

Blueberries

Packed with antioxidant phytonutrients called anthocyanidins, blueberries neutralize free radical damage to the collagen matrix of cells and tissues that can lead to cataracts, glaucoma, varicose veins, hemorrhoids, peptic ulcers, heart disease and cancer. Anthocyanins, the blue-red pigments found in blueberries, improve the integrity of support structures in the veins and entire vascular system. Anthocyanins have been shown to enhance the effects of vitamin C, improve capillary integrity, and stabilize the collagen matrix (the ground substance of all body tissues). They work their protective magic by preventing free-radical damage, inhibiting enzymes from cleaving the collagen matrix, and directly cross-linking with collagen fibers to form a more stable collagen matrix.

Collard Greens

Rich in health-promoting phytonutrients, optimize cells' detoxification and cleansing ability, broad antioxidant protection, high in calcium, optimizes immune function, promotes lung health, high in folate, rich in vitamin e.  There is so much information about collard greens I recommend visiting the following link to read more about them.  More information on collard greens.

Garlic

Contains antimicrobial compounds that protect skin from fungus, these beneficial compounds found in garlic degrade immediately after chopping and cooking so add garlic at the end of cooking. Other compounds found in garlic can have a powerful antioxidant effect. Antioxidants can help to protect the body against damaging free radicals. 

Grapeseed Oil
Grapeseed oil is a rich source of lionleic acid, an essential fatty acid which helps heal damaged skin.  It contains proanthocyanidin - an antioxidant that may prevent sun damage.  Fatty acids may also control inflammatory responses.  Grapeseed oil has a high smoke point and is safe for cooking.  Be sure the grapeseed oil you buy has been expeller pressed and is organic.

Hummus

Hummus is made by combining pureed garbanzo beans, garlic, tahini, lemon juice and other ingredients.  Hummus is a good source of cholesterol-lowering fiber, as are most other beans. In addition to lowering cholesterol, garbanzos' high fiber content prevents blood sugar levels from rising too rapidly after a meal, making these beans an especially good choice for individuals with diabetes, insulin resistance or hypoglycemia. When combined with whole grains such as rice, garbanzos provide virtually fat-free high quality protein. But this is far from all garbanzos have to offer. Garbanzos are an excellent source of the trace mineral, molybdenum, an integral component of the enzyme sulfite oxidase, which is responsible for detoxifying sulfites. Sulfites are a type of preservative commonly added to prepared foods like delicatessen salads and salad bars. Persons who are sensitive to sulfites in these foods may experience rapid heartbeat, headache or disorientation if sulfites are unwittingly consumed. If you have ever reacted to sulfites, it may be because your molybdenum stores are insufficient to detoxify them. Garbanzos are also a rich source of iron.  Iron is an integral component of hemoglobin, which transports oxygen from the lungs to all body cells, and is also part of key enzyme systems for energy production and metabolism. And remember: If you're pregnant or lactating, your needs for iron increase. Growing children and adolescents also have increased needs for iron.

Kiwi Fruit

Kiwi fruits are rich in many vitamins, flavonoids and minerals. In particular, they contain a high amount of Vitamin C (more than oranges), as much potassium as bananas and a good amount of beta-carotene.  Vitamin c is important because it helps build collagen and prevents sun damage.  Eating kiwi fruit is clearly a healthy choice, and it is particularly useful in these cases:

•Prevents Asthma
•Prevents wheezing and coughing, especially in children
•Protects our DNA from mutations
•Provides a healthy amount of antioxidants and vitamins
•Helps prevent colon cancer thanks to a high fiber content

Lentils

Lentils, a small but nutritionally mighty member of the legume family, are a very good source of cholesterol-lowering fiber. Not only do lentils help lower cholesterol, they are of special benefit in managing blood-sugar disorders since their high fiber content prevents blood sugar levels from rising rapidly after a meal. Lentils also provide good to excellent amounts of six important minerals, two B-vitamins, and protein-all with virtually no fat. Lentils are very rich in protein (about 26%), folic acid, and both soluble and insoluble dietary fiber. Lentils are also very high in Vitamin C and the B vitamins, and contain eight of the essential amino acids. They also contain many trace minerals. Lentils are one of the highest sources of antioxidants found in winter growing legumes.

Olive Oil
Extra-virgin olive oil, which, when properly cold pressed and stored in opaque containers, is naturally high in phenolic compounds with antioxidant properties.  And its rich supply of polyphenols, which are known to have anti-inflammatory, antioxidant and anticoagulant actions, may also be central to emerging evidence that olive oil's protective effects extend to colon cancer and osteoporosis. The monounsaturated fats in olive oil are used by the body to produce substances which are relatively anti-inflammatory.

Salmon
Salmon is high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods. Fish contain a type of essential fatty acid called the omega-3 fatty acids. Wild-caught cold water fish, like salmon, are higher in omega-3 fatty acids than warm water fish. In fact, the fat composition of salmon has recently been evaluated as superior not only because of its rich omega-3 content, but also because of its great ratio of omega-3s to omega-6s and its health-supportive balance of saturated, monounsaturated, and polyunsaturated fats. Each of these features in the fat composition of salmon helps reduce risk of unwanted inflammation and help maintain the integrity of our immune and circulatory systems. In addition to being an excellent source of omega-3s, salmon are an excellent source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorus, magnesium and vitamin B6. Another benefit of omega-3s anti-inflammatory effects may be their ability to protect our skin against sunburn, and possibly, skin cancer, keeping skin resilient.  It is recommended that U.S. farmed salmon should be consumed at rates of less than 10 portions per month. Salmon from Northern European farms should be consumed less than 4 times per month. Wild salmon can be consumed once a day. We recommend that you eat only wild salmon.

Shitake Mushrooms

The various nutrients found in shiitake mushrooms have been tested and found to reduce cholesterol, inhibit the growth of cancer cells, and contain the highest concentration of a potent antioxidant of any other food tested.  It's constituents are lentinan, eritadenine, iron, vitamin C, protein, L-ergothioneine.

Tomatoes

Tomatoes are high in lycopene. This carotenoid found in tomatoes (and everything made from them) has been extensively studied for its antioxidant and cancer-preventing properties. The antioxidant function of lycopene-its ability to help protect cells and other structures in the body from oxygen damage-has been linked in human research to the protection of DNA (our genetic material) inside of white blood cells. Tomatoes are an excellent source of vitamin C and vitamin A, the latter notably through its concentration of carotenoids including beta-carotene. These antioxidants travel through the body neutralizing dangerous free radicals that could otherwise damage cells and cell membranes, escalating inflammation and the progression or severity of atherosclerosis, diabetic complications, asthma, and colon cancer. In fact, high intakes of these antioxidants have been shown to help reduce the risk or severity of all of these illnesses. In addition, tomatoes are a very good source of fiber, which has been shown to lower high cholesterol levels, keep blood sugar levels from getting too high, and help prevent colon cancer. A cup of fresh tomato will provide you with 57.3% of the daily value for vitamin C, plus 22.4% of the DV for vitamin A, and 7.9% of the DV for fiber.

Wheat Germ
Wheat germ contains phytosterols which have been shown to lower cholesterol and promote heart health. In addition, wheat germ contains high amounts of vitamin E, an antioxidant that helps protect the body from damaging free radicals. Wheat germ is also a good source of omega-3 fatty acids. Omega-3 fatty acids promote heart health by lowering cholesterol and blood pressure, are important for nervous system functioning, and help elevate mood. Wheat germ is also a good source of fiber which has many benefits including improved bowel function and may reduce the risk of developing heart disease and diabetes and prevent weight gain.


Eating good healthy food and using good healthy "food" for your skin will create a winning combination.  Remember, looking good is not the only benefit from eating nourishing food and using nutrient rich skin care products.  Other benefits include, feeling good, avoiding major illness, being able to be active your whole life.

Have a question about your skin?  Or ingredients in skin care products?  We are just a click away.