| How to Eat Skin Healthy Instead of cheese on your burger, add avocado – which is rich in vitamin E, says Margolis. Add bell peppers or spinach to your morning omelet – that will give you vitamins A and C, she says. Blend spinach into fruit smoothies to add a healthy kick without compromising flavor, Loy says. |
With ingredients like Haloxyl, ascorbyl glucoside and other difficult-to-pronounce compounds and chemicals crowding labels of beauty products across the board, I started developing a distinct urge to going back to basics. And I quickly realized that good skin really starts at the dinner table. So, with the help of Orange County registered dietician Michelle Loy, a nutrition instructor at California State University, Long Beach, and registered dietician Jody Margolis, a nutritionist for Coto de Caza Spa and Sports Club, I came up with this list of nutrient-rich, skin-friendly foods you can add to your beauty regimen:
SPINACH
Spinach is extremely nutrient dense, boasting about 11 times the recommended daily intake for vitamin A. In addition to vitamins A, C and E, spinach is also rich in iron and B vitamins, which give your skin a healthy glow. Spinach also contains phytochemicals that help to fight free radicals.
ORGANIC BLUEBERRIES
Blueberries have the highest antioxidant capacity of all fresh fruits and vegetables, says Margolis. Just one serving of blueberries has about 14 mg or a quarter of the daily recommendation for vitamin C, which helps to rebuild collagen. This tiny, super fruit packs a nutritious punch at a mere 83 calories per half cup.
WILD SALMON
Salmon is not only rich in omega-3 fatty acids, an anti-inflammatory, but also contains selenium, an antioxidant that helps to stabilize free radicals, according to Loy. Reducing inflammation in the body helps reduce potential for skin irritation, wrinkles and clogged pores.
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EXTRA VIRGIN OLIVE OIL
Aside from its heart-healthy advantages, extra virgin olive oil also helps provide a healthy sheen to your complexion and repair skin cell damage from UV rays and pollution. Note, however, that not all olive oils are treated equally. Margolis suggests purchasing cold-pressed extra virgin olive oil, because heat often strips the oil of minerals and nutrients.
GREEN TEA
Margolis says green tea has more antioxidant potential than vitamins A and C, because of its catechins, an antioxidant which can help protect against cancerous changes in the skin. The caffeine-sensitive should be wary, however, because green tea contains an average of 20 mg of caffeine per cup. Margolis recommends drinking green tea, rather than consuming foods with green tea extracts. “Green tea can have potentially harmful effects in its concentrated form,” she says.
RED BELL PEPPERS
Red bell peppers are full of benefits. Loy says that these sweet peppers contain enormous amounts of vitamins A and C, which both help to improve the elasticity of the skin. In addition, bell peppers have a specific phytochemical that protects the skin against harmful UV rays.
WATER
Both Loy and Margolis agree that water, often overlooked, is one of the key ingredients to youthful looking skin. “Water promotes sweat, which helps to cleanse the skin [of waste],” Margolis says. Water also replenishes the skin with moisture and essential nutrients. The daily recommendation for water intake is eight cups of fluid per day.
