BeautyFoodBible.com

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BeautyFoodBible.com

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Copyright 2014 SuccessVantage Pte Ltd

All rights reserved

Published by Tracy Patterson

No part of this publication may be reproduced, stored in a retrieval system, or transmitted in any form or by any

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of the information contained herein, the author and publisher assume no liability with respect to losses or

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Introduction ................................................................................................................................ 4

Chapter One: The 11 Superfoods for Good Health and Great Skin ......................................... 9

Chapter Two: Foods and Tips for Different Skin Conditions................................................... 33

Chapter Three: Antioxidants Food .......................................................................................... 42

Chapter Four: Sun Care and Your Skin .................................................................................. 45

Chapter Five: Face Mask Recipes .......................................................................................... 50

Chapter Six: Superfoods For Your Best Hair Day Ever .......................................................... 57

Chapter Seven: Beauty Food Recipes .................................................................................... 62

Conclusion ............................................................................................................................... 68

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Close your eyes for a moment and think of everything you do to achieve your beauty ideals.

Maybe youre in hot pursuit of the perfect complexion, or perhaps youre obsessed at getting

the kind of thick and lush hair that wouldnt look out of place in a shampoo commercial.

Think about all the products you buy to help achieve these beauty milestones. You spend

your hard-earned money on expensive shampoos. You load up on hair masks and

conditioners, hoping that this will be the product to help you finally look your best.

Or maybe you spend hundreds even thousands of dollars each year on skin creams that

just dont seem to work. Perhaps youve even taken your search to cosmetic dermatologists

and plastic surgery centers. You keep injecting your skin with Botox and fillers. You go for

medical grade chemical peels and microdermabrasions, hoping against hope that this will be

the procedure to do the following:

Eliminate your wrinkles

Produce clear and young-looking skin

Erase hyperpigmentation and brown spots

Help you look less fatigued

And basically anything that will help you produce the fountain of youth on your own face.

If you feel like youre constantly on the hunt for better skin, hair, and nails, you might think

that youre going to be permanently stuck in the cycle where youre trying to find the best

products possible. Fortunately for you, theres a better way to get those beauty results

youve been going for

But you wont find them in any skin care product, serum, or pot of cream.

Instead, youll find them on your dinner plate, in the form of your food.

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Why You Must Read This Book

Maybe youre surprised at the idea that your ultimate beauty secrets wont be found in the

latest skin treatment or expensive skin serum. Thats why this book is about to help you

come to grips with an age-old adage you may not have heard since your days as a child:

You are what you eat.

Beauty may only be skin-deep, but what you eat is

prevalent on your skin, in your gut, around your waistline,

and even in your brain. What you eat has a profound

impact on the way you feel, how you think, and even how

you process emotions (theres a reason why the

phenomenon of emotional eating exists). Whats more,

what we eat can make us look like were years younger

than we actually are or they can make us look old, aged,

and downright haggard. Even the most expensive skin

creams cant do what a healthy diet can do for your skin

And this book is about to challenge your diet so you can experience these results for

yourself.

This might come as a revelation to you, especially because the solution to your biggest

beauty woes can be as simple as shaping up your diet. Its not especially surprising that you

feel this way; were constantly inundated with popular media, advertisements, and celebrity

endorsements, all of which emphasize that the key to stellar skin can only be found in tiny

jars that cost upwards of $200.

Celebrities and so-called skin care experts practically threaten us with what could happen to

our skin if were not smearing serums, creams, and moisturizers on our faces and necks.

While they certainly mean well, their solutions only skin in skin-deep. Even the most

expensive skin cream in the world isnt going to do anything for you unless youre supplying

your body with the nutrition it needs to look absolutely fantastic.

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Think about it this way: your skin is like a vintage sports car. If you provide that car with the

TLC it needs to run, the car will look as good as the day it was first rolled out in the auto

plant. However, if you let the car sit, youll find that rust, decay, and mold will slowly take

over the car, until it looks so old that it only belongs in the junk pile.

Thats exactly what happens to your skin and your diet. If you provide your body with the

fuel it needs to keep your collagen levels high and those free radicals neutralized, your skin

will look youthful, radiant, and utterly fantastic at fifty as it did when you were thirty. If you

only supply your body with junk, processed foods, and other nutrient-deficient foods, your

body is going to show that in the form of dull, dry, and aged-looking skin.

In fact, more dermatologists and clinical nutritionists believe that severe skin diseases

including acne and eczema can be directly linked to what you put into your mouth. It might

explain why a late-night binge at a fast-food restaurant might result in a breakout of pimples

the very next day.

With that in mind, it becomes easier to see that the better you eat, the better your skin will

look and thats precisely where the Beauty Food Bible comes into play. In this beauty

lovers bible, weve uncovered the secrets to radiant, youthful, and utterly beautiful skin the

kind that doesnt need to be covered up with expensive make-up or enhanced with ultra-

expensive skin creams. Weve made it easier than ever to get started by providing you with

recipes you can use right now to get that glowing skin. Weve even unlocked the mysteries

of sun damage and skin care, so your visage will remain protected during your outdoor

activities.

In short, consider this book to be the beauty diet fast-track

one that will help you see results almost immediately.

From the moment you first start improving your diet, your skin

will start rewarding you with astonishing results. Spend a few

days eating more fruits and vegetables, and youll begin

noticing that acne flare-up becoming less severe. Drink more

water and green juices, and youll find that you dont need

liquid highlighter to get amazing skin. Commit to eating more

lean meats and fatty fish, and youll find that your skin is so

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dewy and youthful that it belongs on a red carpet.

Think were exaggerating? Then we dare you to try the diets, techniques, and advice that

are laid out in the Beauty Food Bible.

Perhaps its wrong to call this a diet in the traditional sense. After all, the goal here isnt to

lose weight (although thats certainly a benefit to follow this book). Its not a restrictive

eating plan, as you can eat as many healthy foods as you want (good-bye, calorie

counting!). And its certainly not a short-term solution thats designed to get you looking

good for a specific event; rather, its a lifetime change thats incredibly easy to follow. The

ultimate goal of this book is to cut the learning curve in half, so you can start seeing better

skin today.

And improving your beauty for life.

Lets take a look at what you can expect to learn from the Beauty Food Bible:

Youll discover the ten foods that are primed to provide you with great skin and

health. Stock your kitchen with these foods, and youll discover that your skin looks a

million times better than any results you got from using jar upon jar of skin cream.

Youll learn that the foods you eat can have a dramatic impact on the skin conditions

youre suffering from. From acne and eczema to rosacea and hyperpigmentation,

youll realize that your skin is a direct reflection of what youre putting in your mouth

and if you make certain changes, youll never be plagued with your biggest

complexion concerns again.

Youll learn more about the power of antioxidants and how they can help you

neutralize your greatest skincare woes. Antioxidants are certainly a buzzword thats

thrown around by the beauty industry, but well reveal what you should really know

about antioxidants, free radicals, and how your diet can combat everything from

stress and sickness to pollution.

Youll discover how sun damage can accelerate the aging process, produce

hyperpigmentation, deepen acne scars, and even heighten the appearances of

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wrinkles and fine lines. At this point, you know that wearing sunscreen is important

to preserving your health and looking younger but youll also learn how certain

foods can help you combat sun damage and turn back the hands of time.

Call the girls up and invite them over, because youre about to learn about the

various DIY beauty masks you can make using ingredients in your very own kitchen.

Whats more, these beauty masks are just as effective as anything youd find in a

high-priced beauty department, making this a must-read chapter youll come back to

time and time again.

Think that this book is limited just to skincare? Think again: this book will help you

uncover what foods you need to grow lush, thick, and absolutely stunning hair. If

youve ever wanted to wow people with your hair and even turn heads on the

sidewalk youll want to religiously use the tips and techniques contained in this

chapter.

Well wrap up with beauty food recipes that you can make right now. In addition to

helping you achieve better skin, hair and nails, these beauty food recipes can help

you drop weight, feel more energetic, and promote better well-being.

You are what you eat and the better you eat, the more beautiful youll look. But the

Beauty Food Bible isnt just about helping you look your best; the foods, recipes, and

techniques in here can help you feel your best. Youll feel more youthful, energetic, and up

for lifes amazing adventures. Youll roll out of bed in the morning with a smile, knowing that

todays yet another opportunity to make a difference in the world. Youll experience the

amazing self-confidence and self-assurance that comes from knowing that youre just as

beautiful on the inside as you are on the outside

And isnt that the biggest secret to beautiful skin?

Turn off the TV, grab a cup of tea, and settle in for a great read because once you get an

eyeful of the secrets contained within the pages of the Beauty Food Bible, you wont want

to stop reading until you reach the very last page.

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Lets start off this chapter by acknowledging an important truth: one of the biggest

disadvantages to many beauty diets out there is that they can be difficult to maintain. This

isnt always the diets fault, as its simply due to the fact that many diets can be tough to add

to a daily routine. After all, if youre running from work to school to home and back again

every day, youre hardly going to have the time to juice tons of green veggies or ensure that

you get your five portions of fruits each day.

Thats why when we first developed the Beauty Food Bible, we knew that these foods had

to not only be powerful and effective, but convenient to add to a daily routine. These foods

should be easy to add to meals, or eat on their own without making you feel like you had to

go out of your way to hunt them down. Whats more, many of these beauty foods needed to

make our readers feel full and satisfied because whats the point of eating a beauty food if

you feel so ravenous that you binge on junk food just an hour later?

Thats precisely the precedent we aim to set in this chapter, which will explore the 10

superfoods you can add to your daily diet right now. And when we say superfoods, we

mean it: these are the foods that do double duty in terms of improving your appearance and

maintaining your best health yet. As soon as you put these foods in your mouth, youll feel

more energetic, radiant, and ready to take on the world.

In this chapter, youll learn about the 10 foods that are going to have the biggest impact on

your skin, health, and lifestyle right now. Whats more, all of these foods can be found in

your kitchen cabinets or at the local grocery store without much muss or fuss. After all,

nothing can put you off a diet faster than attempting to hunt down something incredibly hard

to find (maca root powder, anyone?). As we focus on each food, well provide you with the

benefits you can expect to see, and how you can add this food to your current routine in an

easy and surprisingly convenient way.

Ready? Lets get started!

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If beauty diet fundamentals were the Olympics, water with lemon

juice would earn the gold medal. This beauty food is as ancient and

well-documented for a single reason: it works. From eliminating

bloat quickly and easily to helping flushing out toxins and free

radicals, water with lemon juice is like the know-it-all student in

class who has the answers to everything.

Whats more, water with lemon juice is perhaps one of the easiest superfoods to integrate

into your existing diet. It doesnt take much to boil up some water and add a few squeezes

of a lemon to the water. This is pretty simple, but you can even shorten the work by just

adding a couple of drops of lemon juice to hot water. Its really as simple as that so if you

can boil water, you can benefit from this do-it-all superfood.

So why is water with lemon juice such a powerful fundamental of your beauty diet? Take a

look at these massive benefits:

1. Think of water with lemon juice as akin to drinking a cup of coffee early in the

morning. Before you have your cup of Joe, youre dragging your feet on the ground

and can barely form a coherent sentence; but once you have that first sip, youre

ready and raring to take on the day. Drinking water with lemon juice can help aid

your digestion, especially if you drink a cup of it early in the morning. Lemon juice

naturally neutralizes common indigestion symptoms, including heartburn, bloating,

and gas. A cup can also stimulate bowel movements, which is essential for keeping

yourself regular.

2. A cup of water with lemon juice is one of Mother Natures best diuretics, as it can

help you get rid of the toxins that cause bloating and other digestive issues. This is

because the enzymes in a lemon speeds up your urinary functions, allowing you to

process waste and toxins at a much faster rate. This means youll not only feel better

and lighter tugging on your jeans wont feel like such a chore.

3. Lemon juice contains loads of vitamin C, which is an essential nutrient that can boost

your immune system and help you fight back against germs. Whats more, lemon

juice has loads of potassium, which aids in healing muscles, stimulates brain

Water with Lemon Juice

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function, and even helps reduce inflammation in your body. Have a cup of lemon

water after a workout, and youll feel ready for another vigorous gym session the very

next day.

4. Just a single cup of lemon water can help restore your pH balance in your body. This

may surprise you, as lemon juice on its own is considered to be an acid; however,

once lemon juice is introduced to the body, it takes on the properties of alkaline.

When our bodies are acidic, it becomes easier for disease to flourish. Thats why

introducing lemon juice to our bodies can help wipe out colds and other sicknesses,

as it helps restore a proper and healthy pH level within the body.

5. A cup of lemon water can do more for your complexion woes than any over-the-

counter beauty cream. Vitamin C is a miraculous nutrient that can help kick-start

collagen production, combat free radical damage, and ease skin inflammation (which

often comes in the form of acne and cysts). Vitamin C can also kill the bacteria that

cause acne, as well as purge toxins that can make the skin look tired, dull, and

downright haggard.

6. Take a big chug from your cup of lemon water, and youll immediately feel your mood

lifting, your outlook improving, and your energy levels skyrocketing. Lemon juice

contains a wealth of negative charged ions, which provides your body with the

energizing properties it needs to speed up important functions and processes. Even

the very smell of lemon water can lift your mood, as multiple holistic studies have

shown that lemon can improve moods, as well as ease symptoms of anxiety and

depression.

7. The vitamin C in lemon water can make it easier for your wounds to heal faster.

Whats more, vitamin C can help your body build stronger bones, muscle tissue, and

cartilage. As mentioned earlier, vitamin C can also help ease muscle inflammation

after a workout, which makes this a great drink to have after an intense workout

session at the gym.

8. Toothpaste, mouthwash, and flossing can all help your breath feel fresh; but if youre

looking for a natural approach to fresh and healthy breath, look to your cup of lemon

water. Lemon water can ease symptoms of gingivitis, relieve tooth pain, and freshen

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your breath. However, its important to keep in mind that lemon juice is acidic, which

can wear away at your tooth enamel if used improperly. Brush your teeth before you

have your cup of lemon water, or wash your mouth with bottled water after drinking

your beverage. This way, you can enjoy the breath-freshening benefits of lemon

water without putting your enamel in harms way.

9. Your bodys lymph system is responsible for making you feel energetic and ready to

take on the day. The lymph system requires water to function properly; when youre

dehydrated, the lymph system demonstrates its unhappiness by making you feel

tired, sickly, constipated, foggy, and downright exhausted. By adding a cup of lemon

water to your daily routine, you can help keep your lymph system hydrated and

functioning at a normal level.

10. Feeling bloated or sluggish due to the extra weight around your waistline? Drink a

hot cup of lemon water to banish your weight-loss woes. Lemons are high in pectin

fiber, which is a critical component to easing those hunger pangs that might leave

you looking for a bad-for-you snack. Youll feel fuller longer with lemon water,

allowing you to make better choices throughout the course of the day. This not only

helps you immediately relieve pant-stretching bloat, but it can also help you lose

weight over the long term.

Want to start enjoying the health benefits of a hot cup of lemon water? Its so simple to do:

just boil water in a kettle, cut up a wedge of lemon, and add a few squeezes of lemon juice

into your cup. Add the hot water when its done boiling, and let sit for a few minutes (no

burning mouths here!). If you dont feel like cutting up lemons, not to worry: just add a few

drops of lemon juice from a store-bought container.

Heres a helpful hint that can add a bit more flavor to your meals: zest your lemons before

cutting them up. Store the zest in the freezer for long-term use; you can add the zest to

soups, salads, pastas, and other meals that call for it.

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Hot beverages make frequent appearances on this list, and for good

reason: these drinks can help flush out toxins, ease bloating, and

help important bodily processes operate at optimal levels. In addition

to a cup of hot lemon water, green tea can optimize your health and

well-being, as well as your skin and hair.

Green teas health benefits are widespread and, quite frequently, amazing; its been touted

for cancer prevention, weight loss, and everything in between. With that in mind, lets take a

look at just a few of the health benefits of green tea, and how it can make you look your

most beautiful:

1. Drinking too much soda for its caffeinating effects can lead to excess weight gain,

poor oral health, and even contribute to the development of diabetes. Green tea, on

the other hand, contains the caffeine you need to feel energetic and alert; whats

more, the caffeine found in green tea comes from a natural source. This means that

you can get your caffeine kick for the day without turning to coffee or sodas saturated

with unhealthy sugars.

2. Green tea contains anti-bacterial properties, which can aid in oral pain relief. The

next time you have a toothache, brew yourself a cup of green tea, take a swig, and

wait for the pain to dissipate. Whats more, green tea helps fight inflammation, which

is often apparent on the skin in the form of acne and other skin lesions. Youll find

that the more green tea you drink, the better your skin will look without the aid of

over-the-counter skin creams and medications.

3. Green tea contains high levels of theanine, which research has revealed to have a

calming and de-stressing effect. Youll have to drink a few cups of green tea to

experience the de-stressing effect; however, if you swap your coffee habit for green

tea, it wont take much effort to experience the calming effect of this mysterious brew.

The less stressed you are, the more likely it is that youll make smarter choices with

your food, which will be apparent in the appearance of your skin.

Green Tea

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4. Green tea is essential for cutting your risk of developing major diseases, including

heart disease, blood clots, high blood pressure, and unhealthy blood sugar. The

healthier your body is, the more likely it is that your skin, hair, and nails will appear

beautifully radiant.

5. Green tea protects your skin from free radical damage from the sun, pollution, and

even your stress levels. Green tea contains a wealth of antioxidants, which

neutralizes free radicals and helps your skin remain youthful and radiant. Whats

more, topical green tea can help eliminate bacteria and free radicals from the surface

of the skin, which can help minimize acne and other complexion woes. Thats the

primary reason why green tea is present in so many skin creams, washes, and other

topical treatments for acne.

6. Green tea can reduce the symptoms of psoriasis, which includes inflammation,

redness, and irritation Green tea can help minimize the production of excess skin

cells that have been shown to lead to the development of psoriasis. Green tea can

also help minimize the appearance of fine lines and wrinkles, as its rich with youth-

enhancing anti-oxidants. The more anti-oxidants you have in your body, the more

likely it is that those wrinkles will take the backseat to your clear and radiant skin.

Adding green tea is just as simple as adding a cup of hot lemon water to your daily routine;

just brew a cup in the mornings or after work. For extra convenience, you can head to your

local coffee shop and order a green tea. Its really one of the easiest beauty foods you can

add to even the most hectic daily routine.

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Salmon

Mother Nature ensures that were provided the foods we

need to function properly and when it comes to getting

our omega-3s, DHA and EPA, she provides in the form of

salmon. Since the body cant produce omega-3s on its

own, ensuring that our diets are rich in salmon is one of the

easiest ways to get this essential nutrient. Omega-3s have

been touted as the ultimate nutrient for better brain function, thicker and lusher hair, and

even clearer skin. Add salmon to your diet three days a week, and youll not only see these

results for yourself youll feel energized, focused, and ready to take on the world.

Its just the kind of feeling you cant get from a cup of coffee!

Want to know more about the incredible health benefits of salmon? Take a look:

1. If you have inflamed joints, youll want to add some salmon to your plate. Salmon is

rich in bioactive peptides, with are small proteins that can help stimulate collagen

production within the body, as well as increase bone density. So not only will your

joints and bones feel better, but your skin will look younger and firmer as well, thanks

to all that excess collagen in your skin.

2. If you want to feel smarter and happier about your life, then youll want to cook up a

piece of salmon, pronto. The brain is made up of 60 percent fat, much of which is the

omega-3 fats, DHA, and EPA that you can find in salmon. It might not make sense

that are brains are made up of something we cant produce ourselves (go figure), but

luckily, eating salmon provides you with all the nutrients you need to stimulate your

brain. Multiple studies have shown that eating salmon also decreases symptoms of

depression, as well as hostility in young adults. So if you have teenagers in the

house, dont hesitate to ply them with salmon.

3. Want to improve your eyesight? Then make sure that youre chomping down on

salmon two to four times each week, as those miracle nutrients omega-3s, DHA,

and EPA have been shown to decrease your risk of macular degeneration. This is

an eye condition that leads to the loss of vision, and is most prevalent in the elderly.

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4. Vitamin D is an essential beauty nutrient, as it can help you achieve clear skin, strong

bones, and a happier outlook on life. Whats more, vitamin D has been shown to cut

down on your risk for developing various cancers and cardiovascular diseases, which

makes this a critical nutrient to add to your diet. You can get vitamin D by spending

time outdoors (wear your sunscreen!), drinking more milk, and eating salmon. The

latter option is the most convenient for busy people, as one serving of salmon

provides you with your entire days worth of vitamin D.

5. Beauty sleep is essential for looking and feeling

good and salmon has been proven to help you

get your sleep. Like with turkey, salmon has plenty

of tryptophan, which is a natural sedative that can

leave you feeling drowsy after getting your fill.

Have a piece of salmon for dinner, and youll find

that youre ready for bed at a reasonable time.

Salmon isnt a difficult fish to cook, which means it makes a no-muss, no-fuss addition to

your daily meals. Salmon should be cooked in a pre-heated oven for 15 minutes at 350

degrees; this ensures that its fully cooked through without drying the fish out. Whats more,

you can add a variety of sauces to the salmon to make it even tastier. Try whipping up a

little mustard and dill together and placing it on the salmon, or marinate it in teriyaki sauce

and serve it over brown rice. If your friends or coworkers want to grab dinner after work,

make a move toward a seafood or sushi restaurant, as both offer salmon dishes in droves.

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Coconut Oil

If youre looking for the best all-purpose oil superfood on the

list, coconut oil might be a top contender. Not only is this a

great oil for cooking, but its also one of the best beauty

products to store in your medicine cabinet. Coconut oil can be

used for a variety of functions, including cooking, hair oil, skin

oil, facial oil, and much more.

In fact, coconut oil is so versatile that if you can think of a beauty need, its likely that coconut

oil can get the job done.

There is a wealth of health benefits for you to discover when you use coconut oil in your diet

and beauty regimen, including the following:

1. In the last section, you learned how certain fatty acids are critical to your brains

health, as well as the look and feel of your skin and hair. Well, it turns out that

coconut oil has a wealth of fatty acids, with 90% of those fatty acids being made from

saturated fat. Not only is the saturated fat in coconut oil harmless, but also it has

been shown to be a source of quick and healthy energy. The saturated fats in

coconut oil can also be transformed into ketone bodies, which can minimize the

symptoms associated with neurological disorders like epilepsy and Alzheimers

disease.

2. Coconut oil can provide your body with a great deal of energy, which means you can

last longer throughout the day. Studies have shown that the saturated fats in

coconut oil can increase energy expenditure by 5% over the course of 24 hours.

That might not seem like much at first glance, but an extra 5% adds up to 120 extra

calories burned each day. If you add coconut oil to your diet and maintain your

current lifestyle, youd still lose a pound a month, adding up to almost 12 pounds in a

year.

3. When it comes to keeping your skin looking healthy, moisturized, and young, coconut

oil can definitely do double-duty. Coconut oil can be applied to the face as a

powerful moisturizer that eliminates dry skin, minimizes the appearance of wrinkles,

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and even helps treat signs of sun damage. Speaking of sun, coconut oil can be used

as a mild sunscreen, making this a great way to keep your skin hydrated and safe

from the suns UV rays (research has shown that coconut oil protects skin and hair

from 20% of the suns UV rays). Coconut oil can also be added to your hair for a

great anti-frizz, anti-split ends treatment.

4. When it comes to looking beautiful, having something to say can certainly add to your

appearance and coconut oil has been shown to get your brain moving. Recent

studies have shown that coconut oil is incredible effective at helping Alzheimers

patients experience reduced symptoms, as the ketone bodies produced by coconut

oil can supply much-needed energy for the brain. This means that with every

teaspoon of coconut oil you add to your meal, youre providing your body with the

means to fight back against signs of aging, as well as aging of the brain. Its the kind

of win-win scenario you just cant get from any expensive beauty cream or serum.

5. No matter how beautiful our skin might be, it can be difficult to feel confident and

happy when youre battling a bulging midsection. Thats precisely why researchers

recommend adding more coconut oil to your diet. Coconut oil curbs appetite,

increases fat burning, and has even been shown to specifically target abdominal fat

(in other words, the spare tire and love handles that you cant seem to get rid of).

This is the most dangerous fat of all, as it can be linked to obesity, diabetes, and

other serious (and even fatal) health conditions. A recent study demonstrated that

women who consumed one ounce of coconut oil each day experienced a significant

reduction of abdominal fat over the course of twelve weeks. Add this to the skin and

hair benefits, and its no wonder coconut oil has been flying off the shelves as of late.

At first glance, coconut oil might not seem like the easiest food to add to your diet; however,

think of all the times you add olive oil to your meals, and youll get a good idea of how often

you can substitute coconut oil. Instead of sauting your foods in olive oil, add some olive oil

to the pan. If youre frying up some meat, use coconut oil instead of olive oil. Even adding

coconut oil in place of vegetable oil to your favorite recipes can make it easier to get this

much-needed food, all while improving the taste of the food.

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Apart from adding it to your diet, there are other ways you can use coconut oil to enhance

your skin, hair, and nails. Take a look at some experts tips, and youll see how quickly

coconut oil will replace most of your products in your medicine cabinet:

Use it as a make-up remover. Just grab a cotton ball or cotton pad, rub a little

coconut oil from the jar on it, and use it to remove your eyeliner, foundation, and

even that waterproof mascara. Youll never need to blow your budget on expensive

make-up remover again.

Dry and frizzy hair can make you feel like hiding from the world; unless, of course,

you have a jar of coconut oil in the shower with you. Simply slather on some coconut

oil for an at-home hair mask. Leave it on for 30 minutes while you take a bubble

bath, or leave it in overnight to wake up to truly transformed hair. Just remember to

swap out pillowcases and wash your sheets before you go to bed the next night

otherwise, youll be giving yourself an accidental treatment with all the leftover

coconut oil.

Instead of using expensive shaving cream, slather on some coconut oil; this has

been shown to prevent nicks and soothe even the scaliest, driest of skin.

If you have dry facial skin and no moisturizer in the world seems to work, dont fret:

simply rub in some coconut oil onto your skin until its all absorbed. Be sparing at

first, as you dont want to accidentally make your face look like an oil slick.

Add some granulated brown sugar to a cup of coconut oil and mix together. Once

the concoction has been completed, use it as an at-home exfoliator to get your skin

glowing.

Coconut oil is one of the most versatile superfoods in the grocery aisle today whats more,

you dont even have to eat it to enjoy some of the wonderful benefits associated with this

tropical concoction.

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Spinach

Theres a reason why Pop-Eye used to gulp down a can of

spinach before doing battle with the bad guys spinach is a

superfood that offers a variety of restorative and youth-enhancing

benefits in every green leaf. One of the reasons why spinach is

so necessary for beautiful skin, hair, and overall good health is

because it contains folic acid, which is a form of vitamin B that

helps convert our food into usable energy. Folic acid is incredibly

important to consume, especially for pregnant women; numerous studies have shown that

folic acid can help prevent serious birth defects (hence why women must take prenatal

vitamins when trying to get pregnant).

With this in mind, theres a reason why pregnant women often have glowing skin and thick,

luscious hair its because theyre getting their daily recommended allowance of folic acid.

By adding more spinach to your diet, youll be able to enjoy the same benefits as glowing

moms-to-be. Just dont be surprised if your friends and family members start getting

suspicious as to the secret behind your beautiful skin!

Spinach also has a number of health and beauty benefits, including the following:

If youre looking to slim up your waistline, start piling on the spinach with your daily

meals. Spinach has been shown to help with weight reduction, as it contains a good

number of dietary fiber. This helps keep you fuller for longer periods of time, which

means youll be less likely to binge on unhealthy processed foods an hour after

lunchtime.

Looking beautiful is all about appearing calm, serene, and in control of your destiny.

Unfortunately, when youre feeling frazzled by work deadlines or stressed about your

break-neck schedule, all that tension might be making you look more tired, haggard

and dull. Thats why its recommended that you add more spinach to your plate, as

spinach contains enough vitamin A and C to lower your blood pressure. This means

that even at your most stressed, youll still look like youre ready to take on the world

and look beautiful doing it.

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If youre suffering from acne flare-ups, you might want to load up on spinach at your

local grocer. Spinach has been shown to reduce the inflammation caused by acne

breakouts; whats more, making a DIY facial mask out of spinach can help you take

care of the zits currently plaguing your complexion. To do this, add spinach to a

blender with a little bit of water; youll ultimately want a mixture thats thick enough to

stay on your face. Smear on your skin and let it sit for 20 minutes before removing it

with a damp washcloth. This facial mask can help unclog pores and eliminate acne-

causing dirt from your skin.

Spinach contains a wealth of antioxidants, which are essential for battling the free

radicals that you come into contact with on a daily basis. When these free radicals

are left unchecked in your body, they can create sky-high levels of oxidative stress.

This kind of stress has been shown to contribute to a number of beauty woes,

including dull skin and even prematurely gray hair. Eat your spinach with every meal,

and youll help ensure that your hair is as beautiful and lush as when you were a

child.

Spinach has been shown to help improve an individuals overall complexion, thanks

to sky-high levels of vitamin K and folic acid. If you want to get glowing, add a side of

spinach to your lunches and dinners and youll be greeted with an incandescent

glow in the mirror before you know it. Whats more, the vitamins A and C found in

spinach have been linked to essential skin repair. Vitamin A helps improve the

overall tone of your skin (say good-bye to annoying pigmentation), while vitamin C

helps grow new skin cells.

Spinach is another superfood thats surprisingly easy to add to your daily diet. Pick up a bag

of baby spinach at your local grocery store and add it to your salads for a healthy pick-me-

up. You can also take advantage of the latest juicing craze by creating this spinach-rich

green juice: add a handful of spinach with half of a tomato, of a cucumber, one carrot, one

celery, a half of a red pepper, cup of shredded cabbage, and a green onion. Blend

together until the juice is smooth; drink immediately. The ingredients may be odd, but they

combine together to make a delicious juice.

Whats more, youll really see a significant difference in the tone and clarity of your skin. Say

good-bye to acne flare-ups and hyperpigmentation, because spinach is about to eliminate

your biggest complexion woes!

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Celery

Celery has accumulated good press in recent years, and for good reason:

this vegetable is high in vitamins A and C, which are some of the most

important nutrients to have in your beauty food arsenal. While images of

diets past have often depicted celery as a dull, dry food, its actually a

delicious vegetable that can help fill you up, thus allowing you to make better

food choices throughout the day. Consuming celery as part of a healthy diet

can bring about a number of wonderful benefits for your skin, hair, and overall

beauty, including the following:

Celery contains high amounts of alkaline minerals and magnesium, both of which

have been shown to help calm the nervous system and reduce stress levels. As

weve pointed out before, it can be difficult to feel and look beautiful when youre

constantly stressed out. Additionally, chomping on the celery itself make help people

feel less stressed, thanks to its firmer surface. The next time youre worried about

that big presentation at the office, grab some celery and start chewing your way to a

stress-free attitude.

Want to get rid of bloating in time for that big event? It may pay to chew on celery as

youre getting ready for a cocktail reception or your wedding ceremony. Celery is a

diuretic, which means it speeds up your bodys waste removal processes. Add a little

celery to your meal, and youll be feeling less bloated in no time. Heres another tip:

celery is also a natural laxative, so consume some of this wonder veggie if youre

having a little trouble taking care ofbusiness.

Because celery has sky-high levels of vitamins A, C, and E, this vegetable makes a

great diet choice for someone looking for significant anti-aging benefits. These

vitamins are also known as antioxidants, which help battle free radicals that have

accumulated within your body. The more free radicals you have, the more likely it is

that youll look older than your actual age, so stock up on celery to look and feel

younger again.

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Celery is a wonderful vegetable for treating oily skin. To help combat oil and dirt on

your facial skin, make this little DIY mask: clean off three celery sticks and slice them

into tiny pieces. Add them to boiling water, cover, and turn off the heat. Once the

concoction has been cooled, throw it into the refrigerator until its cold and has

formed a thick paste. Apply the mask right before bedtime, and wash off with a warm

and damp washcloth when the paste has dried.

Celery has also been celebrated for efficiently removing dead skin cells, which

makes this a great superfood for individuals suffering from tired and haggard skin.

To take advantage of this benefit, combine celery juice with dry oatmeal powder and

orange peel powder; this should form a goopy paste that can be added to your face.

You can even add this to your neck for additional anti-aging, exfoliating benefits.

Remove the paste by making massaging motions with a warm and damp washcloth.

Apply this paste to your face and neck a few times each week to see ideal results.

Celery is a powerful superfood that can enhance the appearance of your skin and hair.

Make sure you have a few stalks of celery on hand in the fridge, or grab a few sticks for a

quick yet delicious treat while youre on the go. If you cant stand the taste of celery on its

own, not to worry; you can dress it up by adding peanut butter and raisins or low-fat cream

cheese with minced garlic and red pepper flakes. No matter what you choose to eat it with,

just be sure to add as much celery as possible to your beauty food diet.

Papaya

This tropical food is a top contender for the ultimate beauty

superfood, and for good reason: this fruit contains a powerful

enzyme that aids with digestion, fills up the stomach, and even

enhances a persons complexion when applied directly to the

skin. To see just how popular papaya is in the health and beauty

world, just meander through your local beauty department or

vitamin supplement store to see just how often papaya appears in supplements, shakes, and

other health and wellness products.

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Take a look at just how many beauty benefits you can enjoy by adding papaya to your diet

right now:

Papaya contains an abundance of vitamin A, which weve already shown to be an

essential antioxidant in the battle against aging free radicals. What makes papaya

different from other fruits and vegetables is that it contains papain, which helps to

break down the inactive proteins that make dead skin cells cling to the skin. If youre

looking to enhance your skins appearance, add loads of papaya or look for facial

masks and skincare lines that contain this wonder-fruit.

If youre looking to hydrate yourself without drinking water (thats boring!), youre

better off eating papaya. This delicious fruit contains loads of water, which can help

eliminate water retention while improving your skins hydration.

Eating regular amounts of papaya can help produce a beautiful glow to the skin,

thanks to sky-high amounts of folic acid. This is the essential ingredient contained in

prenatal vitamins that is responsible for giving pregnant women the beautiful glow

that theyre so renowned for. Add some papaya to your diet, and people will start

asking you if you have more than a beauty secret hidden beneath your smile.

Papaya can help treat a skin condition that certainly undermines your attempts to

achieve a beautiful complexion: ringworms. If you caught a ringworm from your local

gym, slice up a papaya and rub a piece of the raw fruit on your ringworm patch.

Youll immediately see reduced inflammation; with consistent treatment, youll see

the ringworm disappear altogether.

If you cook loads of tropical foods in your kitchen, its likely that you already benefit from

papayas amazing benefits. However, if youre not sure how to add this fruit to your beauty

routine, consider using the following techniques:

Peel a papaya and rub the raw peel on your face for five minutes; after rubbing the

peel, wash the residue off of your face with cold water. The raw peel contains a

number of alpha-hydroxys, which is a crucial ingredient that exfoliates the face and

encourages the growth of youthful new skin. Just be sure to limit this treatment to

once or twice each week, as you could end up irritating your skin or drying it out.

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Peel a papaya and mash it up until its a thick yet manageable consistency. Add a

drizzle of honey and a splash of 100% natural apple juice to the mash; mix it together

until its consistent. Rub this concoction on your face and let it sit until its dry.

Remove the paste from your face with a warm and damp washcloth.

Create your own body scrub by mixing together one mashed papaya with a drizzle of

honey, olive oil, and a heaping dose of sea salt. The scrub can be used in the

shower, which can help hydrate your skin and slough off dead skin cells. Its a great

way to look your very best without having to break the bank at your local beauty

department.

Next time you go past the papaya in the produce section of your grocery store, be sure to

pick up a few pieces of this superfood; your skin will thank you for it!

Tomatoes

Whether you love tomatoes in your salad or cant get enough of

tomatoes in your pasta sauce, youre in luck: tomatoes are regarded

as an incredible superfood, as it has an abundance of vitamins and

minerals (including vitamins A and K, as well as all the B vitamins).

Tomatoes also have important minerals, including iron, magnesium,

and phosphorus, all of which have been shown to offer numerous

health and beauty benefits.

Ready to add an abundance of tomatoes to your daily diet? Read on to discover the beauty

benefits youll be enjoying once you throw a few tomatoes into your daily food routine:

Tomato is low in sodium and high in fiber, which creates a double-whammy effect

that reduces your waistline. Low sodium means that you wont have to deal with

water retention (in other words, that annoying belly bloat), while the high fiber content

will keep you feeling full throughout the day. This means that youll make smarter

food choices throughout the course of the day, all of which can add up to significant

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weight loss over the long term. One last note: tomatoes can help with regular bowel

movements, which can help keep your stomach trim.

Tomatoes including tomato juice is incredibly high in antioxidants, which are

essential for fighting back against the free radicals that contribute to aging within the

body. If you need to fight back against wrinkles, fine lines, and even premature gray

hair, youll want to knock back a glass of tomato juice every morning.

Tomatoes are one of the most powerful superfoods in terms of getting rid of signs of

sun damage (tanning, hyperpigmentation, freckles, etc.). Whats more, tomatoes can

also help reduce the inflammation caused by acne, which means your skin will look

absolutely flawless after eating a diet thats rich in tomatoes and tomato juice.

If you suffer from dull and lifeless hair, youll want to add more tomatoes to your

lunchtime salads and commit to drinking tomato juice in the mornings. Tomatoes

contain a heapload of vitamins and iron, which can help add fullness and thickness to

your hair. This is essential for having good hair days, even when you dont get the

chance to duck into the salon for your regular blowout.

Tomatoes are incredibly easy to add to your diet, due to the fact that theyre conveniently

located in popular foods and sauces (plus, theyre delicious all on their own!). Add more

tomatoes to your pasta sauce, throw some cherry tomatoes into your salad, and juice more

tomatoes for a breakfast beverage that will certainly show in the quality of your skin and hair.

Almonds

If youve ever grabbed a handful of almonds as a quick snack

during work or when you were out with friends, give yourself a

massive pat on the back: almonds are one of the most powerful

superfoods available in the grocery aisle to date.

Almonds contain a number of vital nutrients that are essential for healthy skin and hair,

including antioxidants, omega-3 fatty acids, protein, vitamin E, magnesium, and calcium. As

weve explored with other superfoods in this chapter, most of these nutrients are considered

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to be antioxidants, which help neutralize free radicals that can contribute to early signs of

aging. The more antioxidants you have in your diet, the more likely it is that youll be able to

preserve your youthful radiance, even as the years pass you by.

Wondering what the beauty benefits of almonds are? See for yourself why these nuts

should be prominently placed in your home, office space, and even in your car:

As you already know, almonds contain plenty of omega-3 fatty acids, which are

critical for helping your brain function at an optimal level. In addition to practically

turning you into a genius, almonds can also help your skin look refreshed, youthful,

and glowing. In the previous section on salmon, we explored how adding this food to

your diet can make your skin glow; the same rule of thumb applies with almonds. Eat

a handful of almonds as a snack each day for a quick pick-me-up that will make your

skin look fantastic.

Almonds are rich in proteins, which are building blocks for exceptionally beautiful

skin. With every handful of almonds you eat, the healthier your skin will be. This

means that your skin can stand up to free radicals, sun damage, and other stressors

that can make us look aged beyond our actual years.

Vitamin E is an important antioxidant thats critical for refreshed and hydrated skin.

Take a stroll through any beauty department, and youll see an abundance of

skincare products that contain vitamin E and thats exactly what youll find in

almonds. Make a regular habit of eating almonds, and youll find that your skin will

look fresher, more vibrant, and dewy.

Stress can age someone rapidly; ever noticed how world leaders age quickly as soon

as they get elected into office? Thats because stress raises our cortisol levels,

which is a hormone thats released during our fight or flight responses. Cortisol

contributes to stomach fat, wrinkles, and even makes your skin look haggard. Eating

almonds which are rich in magnesium can help counteract the draining effects of

cortisol. This means youll still look rested and young, no matter what stressful

events life throws in your path.

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If you dont like the taste of almonds on their own, why not investigate adding more almond

milk to your daily diet? Sweetened almond milk makes a delicious treat on its own, or it can

replace milk in an abundance of smoothie recipes. Its a great way to add almonds to your

daily diet without having to force yourself to eat something you dont like.

Red Kidney Beans

For the final beauty superfood in this chapter, its time to investigate an

entry that might surprise you: red kidney beans. This superfood may be

underappreciated in comparison to the ever-popular tomato or green tea,

but it shouldnt be underestimated. Red kidney beans are chockfull of iron, protein,

magnesium, and other antioxidants that can help your body prevent diseases, neutralize free

radicals, and help enhance the look and feel of your skin.

Take a look at some of the beauty benefits associated with red kidney beans it will

convince you to start incorporating this legume into more of your dishes:

If youre on a never-ending quest against wrinkles and fine lines, then youll want to

stock your kitchen cabinet with red kidney beans. This superfood contains

flavonoids, which have been shown to help prevent wrinkles and other deep lines.

Red kidney beans are full of antioxidants, which weve shown to help neutralize the

free radicals that contribute to wrinkles and dull skin. This means you wont have to

invest in super-expensive skin cream to turn back the clock; youll only have to head

to your local grocery store.

If youre looking to trim your waistline, red kidney beans can certainly come in handy.

Not only do they make a great meat substitute (thats why so many chili recipes

revolve around this legume), but theyre also full of fiber, which can help keep you

feeling satisfied throughout the day. This can help you make smarter choices with

your diet, which is essential if you often find yourself feeling hungry and vulnerable at

the end of the night.

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Looking for the kind of glow that will make you look like you belong on the red

carpet? Then youll want to ensure that red kidney beans make their way onto your

plate a few times each week. This is because red kidney beans are full of folates, a

form of folic acid that helps promote youthful, glowing, and downright radiant skin.

This is precisely why pregnant women always have that new mom glow about

them; theyre getting tons of folic acid from prenatal vitamins, which means that their

skin looks better than ever. You can enjoy the same benefits by loading up your

plate with delicious red kidney beans.

If you suffer from damaged skin and hair, then youll want to get your fill of red kidney

beans. This is because that red kidney beans contain plenty of zinc, an important

mineral that can help repair skin and hair damage. Whether youve spent too much

time out in the sun without sunscreen (tsk tsk) or have used too much heat when

styling your hair, red kidney beans can turn back the clock and help you look your

best again. Whats more, zinc has even been shown to decrease hair loss, which is

essential for men and women who are self-conscious about their thinning or balding

hair.

Biotin is a nutrient thats essential for growing healthy and strong nails. If you dont

get enough biotin in your diet, youll discover that your nails are flaky, brittle, and may

even develop white patches in the nail bed. If you fill your diet with red kidney beans

which are chockfull of biotin youll give your body the nutrition it needs to grow

nails that are strong, healthy, and ready to show off your favorite nail art.

Many people tend to miss out on all the nutritional benefits of using red kidney beans, as

they may not know how to cook with them. Fortunately, theyre not that difficult to cook, and

they make a great addition to sauces or meat substitutes. To make it easier to eat red

kidney beans, soak them for a couple of hours before adding them to your favorite dish. Red

kidney beans can be stored for up to a year, meaning its an affordable food item to add to

your kitchen cabinet.

One important note: dont add red kidney beans to every meal, as research has shown that

too many of these beans can disrupt your metabolism. Remember, like with any food item,

everything should be done in moderation and thats especially relevant when it comes to

red kidney beans.

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Acerola

More commonly known as the West Indian cherry, the acerola (scientific

name: Malpighia emarginata) is native to Central and South America, and

southern Mexico.

This deep red fruit is essentially cultivated for its high vitamin C content; for every 100 g of

fruit, there is about 1677.6 mg of vitamin C. Sounds amazing, doesnt it? In fact, this may

very well be the highest vitamin C concentration ever present in a fruit.

As mentioned, vitamin C kick-starts collagen production, which is the wonder-nutrient for

firmer and youthful skin, and also a structural component of bone and blood vessels.

In addition, it contains vitamins A, B1, B2 and B3, anthocyanins, bioflavonoids and

carotenoids.

Acerola packs a significant amount of vitamin A, about 3,400 to 12,500 units per 100 g of

fruit.

Once the fruit is harvested, it has to be consumed quickly, as its nutrients deteriorate rapidly.

However, freezing the fruit may preserve its nutrients.

Acerola has been used:

As a preventive measure for heart disease and cancer. To treat allergy, common

cold, tooth decay, gum infection, collagen disorder.

To reduce blood sugar. A 2006 study from Bioscience, Biotechnology and

Biochemistry revealed that the fruit may help reduce blood sugar. This may thus be

beneficial in alleviating diabetic symptoms.

To fight aging. In a 2011 study from Plant Foods for Human Nutrition, scientists

discovered that acerola extract may keep oxidative stress at bay. Oxidative stress

refers to aging processes which are linked to major diseases. Therefore, the acerola

may be another youth elixir!

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Furthermore, a comparative analysis of anti-oxidant potency was tested among a variety of

frozen juice pulps. Among the 11 fruits, the acerolas potency came out tops.

With the substantial anti-oxidant levels, it means that free radicals will be neutralized, which

is definitely good news for your skin. Free radicals accumulate in cells over time, resulting in

damage and death. With the presence of anti-oxidants, oxidative damage can be halted.

Here are some consumer-friendly forms of acerola:

Topical creams for direct skin application. With this, the elasticity of skin is enhanced,

as with collagen production.

Acerola powder extract supplements. These can be mixed into juices or shakes.

There are also acerola gels that promote better skin tone. Preliminary research

suggests that oral intake of the acerola gel extract may heal sun-damaged skin and

shield it from the damaging effects of sun exposure, though more research is

needed.

With all these acerola options, it is so easy to include into the daily routine to sustain good

health and skin!

As with other superfoods though, do keep in mind that moderation is key. Excessive

consumption may lead to diarrhea, nausea, stomach cramps, and insomnia.

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As this chapter has demonstrated, adding the right foods to your diet can do more than trim

your waistline and make you feel more energetic; they can also help improve the tone,

clarity, and texture of your skin.

As the old saying goes, you are what you eat and when you eat well, your skin, hair and

nails show it. Make the commitment to eat more fruits, vegetables, and other superfoods

contained in this list, and youll find that your beauty regimen will become much more

effortless and far more pleasing.

After all, you dont have to invest that much into your beauty regimen when you already have

beautiful skin and hair to begin with!

Now that youve learned about the superfoods that can help you achieve your most beautiful

self yet, its time to take things to the next level by discovering how certain foods can help

treat various skin conditions. Whether youre agitated by acne or suffering from skin

pigmentation, the foods contained in the next chapter will help you recover from your biggest

complexion woes.

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Lets start out this chapter by admitting a harsh truth: it can be tough to look beautiful when

youre suffering from a visible skin condition. When you have an outbreak of acne or

hyperpigmentation, it seems that no amount of positive affirmations can make you look past

the zits, spots, and dark marks that greet you in the mirror every morning.

Skin conditions are much more than just a beauty trouble; theyre physical diseases that

can have a dramatic impact on a persons self-worth, self-esteem, and confidence. Its

precisely why numerous studies have highlighted the inextricable link between acne and

depression. The worse someone feels about their skin, the worse they feel about their place

in society, including how other people perceive them.

Thats precisely why its important to learn about the foods that can be used to treat some of

the most common skin conditions, including serious ones like acne, hyperpigmentation, and

even scarred skin. As the last chapter highlighted, theres a close link between what we eat,

and what our skin looks like. When we include certain foods in our diets, were much more

likely to see better skin and that rule of thumb always makes a difference, no matter how

severe your acne might be, or how many scars you have on your face.

Whats more, changing what you eat can actually have an impact on other complexion woes

that might not be serious enough to be considered a skin disease. For example, wrinkles,

fine lines, and dry skin can be minimized by a diet thats rich in certain foods. This might

come as a shock to some individuals, especially considering how much money is spent in

the beauty industry. After all, if it was as simple as just changing how we eat, wouldnt the

beauty industry with all its skin creams and serums take a nosedive?

Well, yes and no. Theres a lack of information out there about what foods can cure certain

skin woes - and even if that information is at hand, its still tough for people to change their

eating habits. Its precisely why the weight-loss industry is a multi-billion dollar market; we

know eating better and exercising can help us lose weight, but were always on the hunt for

faster fixes that dont involve much effort.

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Now that you know that certain skin conditions can be minimized by adjustments in your diet,

its time to explore the specific skin woes that you can start battling today

And it all starts by adjusting what makes its way onto your plate.

Anti-Aging Foods

Forget trying to hunt down the mythical Fountain of

Youth it turns out that your best anti-aging secrets

are located right at your local grocery store. From

fruits and vegetables to lean proteins, there are a

variety of foods that can help you fight back against

wrinkles and fine lines. That means youll be able to

whip your diet into shape, all while cutting back on

your dependence on expensive skin creams (your

wallet will thank you!).

Consider chowing down on the following foods if you want to fight back against the most

common signs of aging:

Blueberries: When it comes to powerful and delicious! foods that fight aging,

nothing is more effective than a simple handful of blueberries. Just one serving

(about a cup or so) of blueberries provides your body with more antioxidants than

any other fruit or vegetable in the produce section. Best of all, blueberries are

absolutely delicious, meaning theres no excuse not to indulge in this superfood.

Grab a pint of blueberries and get snacking, or throw a handful in with your oatmeal

or even on top of frozen yogurt for a delicious and healthy treat.

Cranberry Juice: This delicious beverage is often touted for a number of health

benefits, especially for the reproductive system. As it turns out, cranberry juice is

also critical for minimizing the appearance of wrinkles, fine lines, and other signs of

aging. This fruit juice helps disrupt the formation of plaque on your teeth, which

helps keep them pearly white and strong. Whats more, cranberry juice contains

plenty of flavonoids, which is an antioxidant that neutralizes free radicals in your

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body. Just make sure youre drinking real cranberry juice, not the kind thats

saturated with sugar.

Blood Oranges: Looking to chow down on a more exotic version of the traditional

orange? Stock up on blood oranges, as these delicious fruits contain anthocyanins,

which is an antioxidant that combats against the free radicals that are produced by

the suns UV rays.

Carrots: When it comes to anti-aging, we may focus entirely on our wrinkles and fine

lines; however, our hair is often one of the biggest indicators of how far along we are

in the aging process. If you want to maintain your lush and thick hair, its important to

get your fill of carrots. This delicious vegetable contains large amounts of vitamin A,

which is a nutrient thats critical for promoting a healthy scalp and the kind of luscious

hair you see in shampoo commercials.

Fortunately, these anti-aging foods arent super exotic; just grab a few of these foods in the

produce section of your local grocery store, and start eating. Add these foods to your salad,

keep them as a snack in your office fridge, or just commit to finding more recipes that

contain these ingredients.

For Acne-Afflicted Skin

Acne may be one of the most common skin conditions in the world (after all, 80% of people

will have acne before they reach the age of 30), but that doesnt mean its any easier to deal

with. Acne can be a terrible skin affliction, as it can crush confidence levels and undermine

self-esteem. Whether you have occasional acne thats induced by hormones or severe acne

that makes you want to hide in bed all day, here are the foods you should start eating for

acne-afflicted skin:

Green Tea: In this first chapter of this book, we talked about how powerful green tea

can be in promoting beautiful skin and hair. As it turns out, green tea can also help

you a clear complexion. Green tea contains plenty of antioxidants and anti-

inflammatory properties, both of which combine to ease the symptoms of acne.

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Water: Theres a reason why dermatologists recommend drinking eight to ten

glasses of water each day for clear skin; this is because drinking enough water helps

flush out toxins. The more toxins you have in your body (due to stress, pollution, and

even favoring a heavily processed diet), the more likely it is that youll develop acne.

Drink the recommended amount of water each day, and youll not only find that youll

develop fewer zits; your skin will also glow.

Omega-3 Fatty Acids: This essential nutrient isnt just critical for your brain matter;

its also important for clearing your skin. If you dont like eating salmon (its

recommended that you eat three servings per week to get your ideal amount),

consider taking an omega-3 fatty acid supplement, which is available in your local

grocery store or pharmacy.

No matter which foods you eat to clear up your acne, be sure to stick with this schedule over

the long run. Acne can take weeks, even months to clear up and if you expect to wake up

overnight with your acne gone, youre going to be disappointed. Your acne didnt appear

overnight, nor will it go away in the same amount of time. Stick with these

foods/supplements for at least three months, and you should start seeing significant relief in

your symptoms.

Preventing Wrinkles

While weve already discussed the foods you can eat to fight back against the aging

process, lets focus specifically on the foods that can help you minimize the look and feel of

wrinkles. Whether you have light crows feet or youve already developed significant frown

lines on your forehead, here are the foods you should stock up on to start fighting back

against those complexion-marring wrinkles:

Brazilian Nuts: Your skin needs plenty of help to battle against wrinkles and fine

lines; luckily, Brazilian nuts can help you fortify your skin against the signs of aging.

This is because Brazilian nuts contain selenium, which is an effective mineral that

helps your body produce more antioxidants. Just a couple of nuts each day can help

you produce the kind of antioxidants that are necessary for repairing cell damage and

kick-starting collagen production. The bottom line is this: Brazilian nuts can slow

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down the aging process, meaning you wont see those wrinkles until well into your

golden years.

Cod: If youre a fan of seafood, then youre going to love this: loading up on cod a

delicious and surprisingly cheap fish can give your skin plenty of selenium. As

previously mentioned, this mineral can heighten your bodys use of antioxidants,

meaning your skin will look fantastic no matter what your age. To get the full benefits

from this fish, bake the cod instead of frying it, as the latter option can often cook the

nutrients right out of the fish. Whats more, frying the fish often involves the use of

fatty oils, bread crumbs, and other waist-thickening ingredients. The goal here is to

make the most out of your superfoods not to eliminate any benefits with fatty add-

ons!

Cucumbers: The classic addition to salads is also one of the best ways to reduce the

look of wrinkles and fine lines. However, theres a caveat associated with this

superfood you have to eat it with the skin on. The cucumber peel contains silica,

which is essential for promoting collagen production and softening the look of

wrinkles. Before chowing down on the whole cucumber, make sure that youve

purchased an unwaxed version; otherwise, your taste buds are going to get a nasty

surprise.

Seaweed: Kelp is surprisingly delicious, especially when combined with sushi and

other Asian-inspired ingredients. Kelp is essential for keeping your skin looking

great, as it contains skin-loving vitamins C and E. These vitamins which are really

antioxidants can help protect your skin against free radical damage from UV rays.

More specifically, these vitamins protect the fat in your skin, which is essential for

maintaining youthful and firm facial skin. The more fat in your skin, the younger youll

look and kelp can help protect what you already have.

Guava: If youre a fan of tropical foods, then youre in luck: guava contains plenty of

vitamin C, which has been shown to boost collagen production in the skin. When

collagen begins to break down in our facial skin, fine lines and wrinkles start forming,

as the skin isnt as elastic and hydrated as it used to be. However, eating plenty of

guava can ensure that your collagen levels remain elevated, meaning those wrinkles

wont have a foothold.

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These foods arent just great for all-around anti-aging

properties; theyre also essential for minimizing the

look of wrinkles and fine lines. Stock up your fridge

with these fruits and vegetables, and youll start to

notice that your face glows. Whats more, making a

long-term commitment to these fruits and veggies can

help keep wrinkles at bay, which means you wont

have to spend hundreds of dollars on expensive skin

creams and serums.

Dry Skin

Dry skin can make it difficult for you to feel good about your appearance; after all, dry and

flaky skin is often a sign of unhealthy skin. Whats more, it can be difficult to enhance your

appearance with your favorite make-up, as flaky skin will look scaly with foundation. Dry

skin can also be extremely distracting, especially if youre worried that people youre having

conversations with will be too busy focusing on your dry skin instead of what youre saying.

If youre ready to put an end to your dry skin woes, consider filling up on these foods:

Water: This is an obvious one, but the more hydrated you are, the more likely it is

that youll enjoy healthy and glowing skin. Drink eight to ten glasses of water each

day; if thats difficult, you can substitute those glasses of water with fruits and other

low-calorie beverages.

Avocadoes: Just one avocado contains the kind of vitamin C, E, and

monounsaturated fats that can help your skin lock in a great deal of moisture. This

means youll always have the kind of glow that will make you look like you belong on

the red carpet of a Hollywood event.

Fish: Whether you love salmon and tuna in your sushi or you cant get enough of

sardines, keep on eating fish has been shown to nourish dry skin, thanks to an

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abundance of omega-3 fatty acids. This nutrient helps enhance your skin cells,

neutralize free radicals, and even reduce skin inflammation.

Extra Virgin Olive Oil: If you love drizzling olive oil on your bread, keep up with this

excellent habit. Olive oil contains tons of vitamin E and good fats, all of which are

essential for keeping your skin looking hydrated and fresh. So soak up some of that

olive oil with your bread, or use it in more of your cooking youll definitely see a

difference in your skin.

If you find it hard to hydrate your skin with moisturizers and skin creams alone, it may be

time to make significant changes to your diet. Add these ingredients to your daily meals,

and youll find that your dry skin will transform into A-list skin.

Minimize and Shrink Pores

There are so many products out there that claim to minimize

and shrink pores, it might make you a little skeptical to realize

that you can achieve better skin just by using certain foods.

Believe it because the following foods can help you minimize

your pores and help you achieve the kind of skin that belongs

on magazine covers:

Egg white mask: Grab a couple of eggs and separate the yolks from the whites (to

make this easier, grab a carton of egg whites at your local grocery store). Whip up

the egg whites until theyre nice and frothy, then apply to your face. Sit with the mask

on until the mixture is dry, then remove with a warm and damp cloth. Use this mask

once or twice a week to start seeing better pores.

Carrot mask: Carrots are great for helping you reduce the look of wrinkles and if

you apply this wonder-veggie to your face, you can also enjoy smaller pores. Cut up

washed carrots and steam them until soft; mash together. Once the carrots are

mashed, apply to your face and sit until theyre dry. Wipe off the mask with a wet

and warm cloth. The vitamin A in the carrots can help minimize the look of wrinkles

and fine lines, all while removing the dirt that can make your pores look larger.

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Cucumber toner: Youve already learned that cucumbers can be essential for

fighting back against the signs of aging. As it turns out, cucumbers can also be

essential for shrinking your pores. To do this, blend a peeled cucumber in a food

processor or blender until it forms a liquid. Apply the liquid to your face (go heavy

here the more liquid you apply, the better your skin will look) and sit until the mask

has dried. After about fifteen minutes, rinse your face with cold water to see smaller

and clearer pores.

As you can see, you dont always have to eat food to enjoy their anti-aging benefits; you can

just apply them to your skin in a facial mask designed to shrink your pores. With consistent

use, youll find that your pores are so small, theyre practically invisible.

Skin Pigmentation

Skin pigmentation in other words, the dark spots and freckles that appear on your face

after spending too much time in the sun or after an acne breakout can mar even the most

perfect complexion. Whats more, there are a variety of reasons why skin pigmentation

occurs, meaning that everyone is susceptible to this skin problem. From genetics and sun

damage to acne scarring and pregnancy, theres no end to why skin pigmentation occurs

but there are a variety of nutrients you can use to help minimize these marks, including the

following:

Vitamin C: This nutrient plays a critical role in helping your skin produce enough

collagen, which is responsible for keeping your skin firm, hydrated, and looking

youthful. Whats more, vitamin C helps prohibit the production of melanin, which can

create pigmentation in your skin. Get your fill of vitamin C by filling up on fruits,

veggies, and taking a multi-vitamin each day.

Vitamin B12: Skin pigmentation is often caused by sun damage, as the UV rays

have darkened certain parts of your skin. If you want to battle against

hyperpigmentation, its important to get as much vitamin B12 as possible. Vitamin

B12 is available in a range of fruits and vegetables, but your best bet to get as much

as possible is to take a multi-vitamin.

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Vitamin A: This vitamin is one of the most powerful nutrients for your skin, as this can

help remove dead skin cells, reduce the appearance of fine lines and wrinkles, and

even help you get rid of acne. Vitamin A is so good for skin, in fact, that its been

harnessed in the most powerful topical medications, including retinol and other

medications. You can find vitamin A in a number of foods, as well as supplements

and over-the-counter medications.

While food presents an interesting piece of the puzzle to minimizing the appearance of skin

pigmentation, youll need to supplement your diet with skin creams and nutritional

supplements. If you ensure your diet reflects your dedication to the above vitamins, youll

find that any hyperpigmentation begins to fade over time.

Its important to note that if youre eating foods to combat your biggest skin woes, you need

to give this new diet change plenty of time to take effect. No matter how many fruits and

veggies you fill up on throughout the day, its going to take months of regular eating to see a

noticeable difference in your skin. However, when you make the long-term commitment to

filling your plate with more fruits, vegetables, and fish, youll find that not only will your skin

look better; your waistline will become smaller, your arms will become trimmer, and your

energy levels will start skyrocketing.

In short, this is the kind of long-term commitment you wont mind making and by the time

your skin woes start disappearing, youll find that you already feel much more confident

about yourself.

And thats the real key to everlasting beauty!

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Throughout the course of this book, weve already emphasized how important antioxidants

are to looking and feeling your most beautiful self. Antioxidants are critical to neutralizing

free radicals within your body, which can accumulate due to prolonged exposure from stress,

environmental pollution, sun damage, and eating a processed diet. If these free radicals are

left roaming within your body, they can break down your bodily processes, interfere with your

collagen production, and even contribute to prematurely graying hair (eek!).

In other words, if you want to look and feel great without relying on expensive skin creams,

its important to eat as many antioxidant-rich foods as possible. With this in mind, this

chapter will run down the foods with the most antioxidants you can buy:

Small Red Bean: These beans have about 13,727 antioxidant capacity per serving

size, which is about half a cup. Thats a lot of antioxidants in just a tiny serving!

Wild Blueberry: Wild blueberries have about 13,427 antioxidant capacity per serving

size, which is approximately one cup.

Red Kidney Beans: These beans have about 13,259 antioxidant capacity per serving

size, which is about half a cup.

Pinto Beans: These beans have about 11,864 antioxidant capacity per serving size,

which is about half a cup.

Cultivated Blueberry: Domestic blueberries have about 9,019 antioxidant capacity per

serving size, which is approximately one cup.

Cranberry: Cranberries have about 8,983 antioxidant capacity per serving size,

which is 1 whole cup.

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Cooked artichoke: Cooked artichokes have about 7,904 antioxidant capacity per

serving size, which is one cup of artichoke he