Good nutrition is fundamental for healthy skin. Here are a few of the "power foods" known to promote a healthier, more youthful complexion. Bonus - foods that are good for your skin are also good for your overall health.
Nuts and seeds - Almonds and sunflower seed are among the richest food sources for vitamin E which nourishes skin, slows the aging process in skin cells and protects skin from the sun's damaging UV rays. Zinc in pumpkin seeds protects cell membrane, helps maintain collagen and promotes skin renewal while alpha-linelenic acid in flax seeds and walnuts helps keep skin moist and supple.
Fruit - Strawberries, pineapple, kiwi, oranges and other fruits contain vitamin C, a naturally occurring antioxidant found in the skin. Eating vitamin C - rich foods replenishes your skin's stores while boosting collagen production, a protein that helps keep skin firm and elastic
Veggies - Among the many veggies that are a boon to skin are avocados which help keep skin hydrated and have anti-inflammatory properties to calm puffiness. Broccoli is high in antioxidants, including vitamins C and protective vitamin E. Carrots, sweet potatoes and other orange-hued veggies are high in beta carotene which helps repair skin tissue. Rich in lycopene, tomatoes promote collagen production, improve skin hydration, strengthen skin cells and protect against sunburn.
Fish - Salmon, herring, mackerel, sardines and trout contain omega-3 fats which help fortify skin cell membranes, protect against sun damage and may also reduce the risk of certain forms of skin cancer.
Whole grains - The mineral selenium, derived from food sources such as whole grain bread, pasta, and cereal, is a skin-friendly antioxidant that protect against environmental damage and promotes elasticity and general skin health.
Enjoy a couple of delicious recipes from Gundersen Lutheran Nutrition that feature some of these "power foods." For more recipes, visit gundluth.org/nutrition/recipes.
Simply Delightful Salmon Supper
Orange Honey Spinach Salad