Beating the Birthday...Healthy Foods for Healthy Skin

It may be my birthday week, and I may have gotten older, and you may be seeing some people you haven't seen in awhile and you might notice they are a bit older, but they don;t need to think that about you or me. Beat the Birthday age bashing by keeping healthy skin! Here are some healthy foods that will keep your skin healthy!

Mangoes

You keep your skin looking good with nourishing moisturizer and protective sunscreen. You can also build healthy skin from the inside out by packing your diet with lots of skin-saving nutrients. Sweet and delicious, mangoes are an excellent source of beta carotene, which is converted to vitamin A in the body, says Keri Gans, R.D., a spokesperson for the American Dietetic Association. “Vitamin A is necessary to maintain healthy skin and repair skin tissue--without adequate amounts of it your skin will be dry and flaky.” Vitamin A may also reduce skin inflammation after exposure to sunlight.

Best bet: To buy ripe mangoes, focus on feel rather than color. Choose fruit that is slightly soft to the touch.

Try this: Enhance the flavor of fresh mango by adding a touch of salt, lime juice, or ground chili pepper.

Other sources of beta carotene: Carrots, pumpkin, sweet potatoes, apricots

Orange Juice

OJ is packed with vitamin C, an antioxidant that helps protect the DNA in skin cells by neutralizing free radicals, atoms that damage cells and accelerate aging and disease. It can also help skin look great. “Vitamin C is necessary for the production of collagen, which helps prevent our skin from sagging and wrinkling,” Gans says.

Best bet: Nourish bones as well as skin by choosing orange juice fortified with calcium and vitamin D.

Try this: Make a Creamsicle smoothie by blending a cup of orange juice with a container of nonfat vanilla yogurt, ice, a dash of vanilla, and a drizzle of honey, suggests Diane Werner, R.D., editor of the Taste of Home Comfort Food Diet Cookbook.

Other sources of vitamin C: Bell peppers, broccoli, grapefruit, strawberries



Yogurt

Staying in the shade is good for your skin because the sun’s ultraviolet rays can hasten wrinkles and raise your risk for skin cancer. The downside of avoiding the sun is that it limits your body’s production of vitamin D, which is crucial for bone health. Keep your levels up with dairy products such as yogurt that have been fortified with vitamin D.

Best bet: For a naturally sweet treat, add pureed fresh peaches or strawberries to plain, D-fortified non-fat yogurt.

Try this: Make a snappy yogurt dip for fresh veggies, recommends Werner. “Mix plain yogurt with Dijon mustard, dill, lemon juice, garlic, and a dash of cayenne.”

Other sources of vitamin D: Milk, fortified cereals, fortified orange juice


Almonds

Gobble up a handful of almonds and you’ll be getting a healthy dose of vitamin E, an antioxidant that helps protect skin cells from the damage caused by the sun’s ultraviolet light. “Vitamin E helps form muscle and tissue to prevent premature aging of the skin, as well as protecting it from dryness,” Gans says.

Best bet: Nuts are high in calories, but even a small amount delivers big: An ounce (about 25 almonds) provides nearly half of the recommended daily allowance of vitamin E.

Try this: Sprinkle chopped almonds over your favorite salad.

Other sources of vitamin E: Sunflower seeds, sunflower oil, hazelnuts, peanuts

Flaxseed

This is a good source of omega fatty acids, especially for vegetarians or people who don’t like the taste of fish. “Omega 3 fatty acids are responsible for skin repair and moisture content and help build flexible cell membranes,” Gans says.

Best bet: Grinding flaxseed releases its nutritional power because your body can’t digest whole flaxseeds.

Try this: Check your grocery store for flaxseed cereals such as Nature’s Path Organic Flax Plus.

Other sources of omega fatty acids: Canola oil, salmon, soybean oil, and walnuts

Chicken

Chicken contains two nutrients, zinc and protein, that are crucial for healthy skin. Zinc helps maintain healthy skin, aids in healing wounds, and reduces inflammation, while protein keeps your skin fresh. “Skin is predominately protein, and if you are not consuming adequate amounts of it daily through diet, your skin can become slack and loose,” says Gans. “Also, your body uses amino acids [found in protein] to make collagen, which gives you fresh new skin cells.”

Best bet: Remove chicken skin to keep calories and saturated fat low.

Try this: Werner recommends combining chopped cooked chicken, cooked quinoa, and shredded Monterey Jack cheese; stuff into a poblano pepper and bake for 25 minutes at 375 degrees.

Other sources of protein and zinc: Beef, crab, pork

Tomato Sauce

Tomato sauce is a concentrated source of lycopene. This antioxidant helps the skin protect itself from ultraviolet light. One study found that people who ate five tablespoons of tomato paste (an ingredient in tomato sauce) every day for 12 weeks had 33 percent more protection against sunburn than those who didn’t.

Best bet: To promote good heart health, look for low-sodium brands.

Try this: For a quick, easy, lycopene-rich pasta sauce, sauté garlic and onions in olive oil. Add oregano and basil (dried or fresh), tomato paste, and enough water to give the sauce the consistency you like. Simmer for 10 minutes and serve over pasta.

Other sources of lycopene: Tomato juice, ketchup

Check in on the next blog as we talk more about birthday eating!