Want bad skin? I didn’t think so… What you leave off your plate is sometimes just as important as the food you’re putting on it. Below are 3 food classes that will slowly diminish the glow of your skin:
- Sugar – Sweets and refined carbs raise glucose levels, which increases advanced glycation end products, which in turn interferes with the repair of collagen and elastin, a protein that allows skin to retain its shape.
- Saturated Fat – Found in marbled meats and full-fat dairy products, saturated fats may make you look older. Experts say that eating a lot of saturated fat can induce skin-aging inflammation.
- Alcohol – With the exception of resveratrol-delivering red wine, alcohol can take a toll on your skin. It dries out skin and when metabolized in the liver, it creates skin’s enemy: free radicals.
Want Good Skin? Then you need to nourish your skin from the inside by eating foods that slow the aging process. A combination of a healthy diet and specific foods and nutrients can do everything from hydrate your skin to protect it from the environment. Below are 4 food classes that will help you eat your way to great skin:
- Vitamin C Foods – Oranges and other citrus fruits, peppers and kale are all high in vitamin C. A British study showed that women who ate higher amounts of this antioxidant vitamin had fewer wrinkles and less dry skin.
- Lean Protein – Protein is a building block of collagen, which gives skin its elasticity. When collagen and other proteins break down, it causes the skin to fold into itself, creating wrinkles. Lean protein foods include skinless poultry, egg whites, fish and tofu.
- Fatty Fish (Alaskan Sockeye Salmon) – A natural source of omega-3 essential fatty acids (EFAs), fatty fish help guard and protect your skin from the environment, including the sun, according to three British studies. The best fish to put on your plate include salmon, tuna, mackerel and trout. If fish isn’t your thing, walnuts, flaxseeds, canola oil, pumpkin seeds and tofu containing ALA are also natural sources of EFAs.
- Produce Rainbow – Load up on colorful fruits and vegetables, especially ones that are yellow, orange or red. Produce in these colors is a source of carotenoids, free radical-fighting antioxidants that nourish the skin. They include beta-carotene, which helps skin stay hydrated and increases collagen production and lycopene, which protects skin from environmental damage.
1. Chia seeds are packed with nutrients, including calcium, fiber, vitamin C and iron. They’re the best known plant source of omega-3s (alpha linolenic acid). Unlike other types of seeds, they do not need to be ground or crushed to use.
2. Chia is the perfect breakfast protein. Without an overpowering flavor, chia can be added to your favorite breakfast cereal or
3. They are a quick & easy food topping. Add to baked dishes for a crunchy topping or use in place of breading for fish or chicken.
4. Chia can be a great egg substitute (thickener): Take 3 tablespoons of water and 1 tablespoon of chia seeds. Whisk together and let sit for 10 minutes until thick. To use it in place of guar gum or xanthan gum, just “use the same amount of chia mixed with twice that quantity of boiling water.”