allure medical spa: good foods for great skin

GOOD FOODS FOR GREAT SKIN

Healthy Skin OptionsThese delicious options will help keep your skin smooth and glowing and help provide longevity to keep your skin looking young and healthy for years to come.


Strawberries

to mop up free radicals produced by ultraviolet rays, as well as its role in collagen synthesis. Collagen is a fibrous

protein that keeps skin firm, and Vitamin C is essential for collagen production.

TomatoesTomatoes contain lycopene, which helps the fruit keep its reddish color and protects your skin from sunburn.

Another study reveals that those who were exposed to UV light saw reduced skin redness - up to 50% - after

eating 2-1/2 tablespoons of tomato paste or drinking 1-2/3 cups of tomato juice a day, in addition to maintaining

a regular diet for 10-12 weeks.

Pink GrapefruitJust like the tomatoes’ red color, pink grapefruit also gets its pinkish-red hue from lycopene, a carotenoid that could help keep your skin smooth.

HEALTHY SKIN OPTIONS


Broccoli

and age-related dryness. Broccoli also contains Vitamin E, which protects skin cell membranes and prevents UV radiation damage.

EdamameEdamame is rich in isoflavones, which act like antioxidants by scavenging and mopping up harmful free

radicals caused by sun exposure. Isoflavones also help preserve skin-firming collagen, giving you a

clearer complexion. According to David Bank, MD from New York, "Soy contains minerals and proteins

that have been shown to reduce hyperpigmentation."

Soy MilkSoy milk helps preserve the skin with its collagen content and is rich in isoflavones (see above). In addition, the omega-3 and omega-6 fatty acids help protect blood vessels from lesions and hemorrhaging and promote weight loss due to its lower sugar content, compared to regular milk.

GOOD FOODSFOR GREAT SKIN


Eating more Vitamin C rich foods, such as broccoli, aid in collagen production and can help ward o� wrinkles

WalnutsLike tuna, walnuts also contain omega-3 essential fatty acids, which can improve skin’s elasticity. They also help decrease cholesterol and reduce chances of blood clotting.

PomegranatesPomegranates come packed with polyphenol antioxidants, according to Dr. Nicholas Perricone, a world-renowned dermatologist and healthy aging expert. Dr. Perricone also states that polyphenols fight free radicals and regulate skin’s blood flow, giving it a rosy glow. Pomegranates also contain flavan-3-ols, which are commonly found in dark chocolate.

Peppers“Women who eat green and yellow vegetables regularly tend to have fewer wrinkles, especially around the eyes,” notes Dr. Jessica Wu, an L.A. dermatologist. In addition, studies found that carotenoids - the antioxidants in yellow and orange veggies - can decrease skin’s sensitivity to the sun, and recommends about two cups of peppers a day.



Kidney BeansKidney beans are high in zinc, and studies indicate a correlation between blemishes and low zinc levels. The beans also help lower cholesterol and prevent blood sugar levels from rising too quickly, a huge benefit for those with diabetes.

Green TeaGreen tea has become popular in recent years for its health benefits. It is very high in antioxidants, particularly one named EGCG, which reduces redness.

70% Cacao ChocolateCacao, or raw chocolate, hydrates your skin, making it firmer and more supple. A couple of squares a day should be enough to improve luminosity. Other health benefits provided by cacao include improved heart functioning, the reduction of cataracts and stress relief. Theobromine, found in raw cacao, is believed to be able to treat depression.

TunaTuna contains omega-3, a fatty acid believed to have many health benefits. Tuna and other fishes rich in omega-3 could help keep your skin looking youthful and prevent skin cancer. EPA (eicosapentaenoic acid), one of the omega-3 fats found in fatty fish, has been shown to preserve collagen, a fibrous protein that keeps skin firm.



GENERAL TIPS FOR HEALTHY LIVING AND EATING

Greens: Kale, mustard greens, broccoli. These are filled with calcium, magnesium, iron, potassium, zinc and Vitamins A, C, E and K.

Sweet Vegetables: Corn, beets, carrots, sweet potatoes, yams, onions and squash. Adding these healthy sweets to your meals can help reduce your cravings for other sweets.

Fruits: Berries help fight cancer, apples provide fiber

Healthy Carbs: Try whole grains, beans, fruits and veggies. These digest slowly and help you feel full

excessive eating. Include a variety of whole grains into your diet, like whole wheat, brown rice, quinoa, millet and barley.

Not only can eating healthy bring you more energy and a longer life, it can be quite delicious. Like all of the foods on our list, the ones below provide numerous health benefits for the whole body.

GENERAL TIPS FOR HEALTHY LIVING + EATING

Good Foods for a Good Body


Monosaturated fats: These are commonly found in canola, peanut and olive oils, as well as avocados, and various nuts are always a great option and worth adding to your diet.

Polyunsaturated fats: Including omega-3 and omega-6 fatty acids (found in salmon, herring, mackerel and sardines) is a great heart-friendly option.

depression, Alzheimer’s disease and dementia.

Proteins: Options like beans (black beans, navy beans, garbanzo beans and lentils), nuts (almonds, walnuts, pistachios and pecans) and soy (tofu, soy milk) are perfect to add to just about any meal.

Healthy Additions



▶ Water flushes out the toxins and rehydrates the body.

▶ Green tea restores shine and brightens the skin.

▶ Carrots are rich in Vitamin A, best for maintaining healthy skin. Carrots also prevent the overproduction of cells in the outer layer of skin.

▶ Cucumbers contain a large amount of water, which is again great for cleansing skin, acne marks and inflammation.

▶ Strawberries provide a natural source of acne-fighting alicyclic acid.

To maintain clear skin free of acne and blemishes, consider the following foods and beverages.

For Clear Skin



V

▶ Consume alkaline-forming foods like fresh fruits and vegetables.

▶ Drink plenty of cold water; doctors recommend about 3 liters

(roughly 13 cups) for men, and 2.2. liters (9 cups) for women daily.

▶

▶ Instead of refined table salt, go with Celtic sea salt or Himalayan crystal salt.

and get you into a bikini shape in no time.

Fighting Cellulite



SUPERFOODS FOR GORGEOUS SKIN AND HAIR


▶ Kiwis keep the skin firm and also prevent wrinkles, thanks to their Vitamin C content.

▶ Walnuts are packed with Vitamin B, which lowers stress, resulting in reduced skin aging. High stress could lead to early wrinkles, something you probably want to avoid. Walnut oil works wonders for dry skin, keeping it moisturized and enhancing healthier skin cells.

▶ For glowing, radiant skin, brown rice contains ceramides, which help keep your outer layer of skin hydrated.



▶ Blueberries protect you from premature aging.

▶ Wild salmon is loaded with Vitamin D, great for keeping your bones and teeth strong and healthy.

▶ Spinach contains lutein, which is easy on the eyes. It not only keeps eyes sparkling, but also helps


BROUGHT TO YOU BY:

SOURCES:

http://www.eatingwell.com/nutrition_health/healthy_aging/ foods_for_beautiful_skin?page=21

http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/ best-foods-for-good-skin/#page=10

http://www.care2.com/greenliving/5-foods-for- clear-skin.html#ixzz2oiUKa9iy


allure medical spa: good foods for great skin

Health & Medicine