10 Foods to Add to Your Diet for the Most Beautiful Skin of your Life....part 1 of 2 series

 by Janice Taylor 

The Epidermis – the largest organ of the human body – is the external representation of everything that’s going on on the inside. While it is common practice for many people to apply moisturizers and other products to the surface of their skin, the key to keeping this vital organ healthy lies within – your diet, that is. But with so much conflicting information out there about what to eat and what not to eat, how’s a body to know the real right answer?

While everyone is different, fortunately there are a few basic guidelines to follow when it comes to picking the right foods for your skin. Read on as we break down the top ten foods for achieving clear, soft, supple, glowing skin and give you the ins and outs of exactly why we picked them.

 

1. Peppers (Sweet Bell)

Why we picked it: Vitamin C + Hydration

 

It’s a widely over-looked fact that those brightly-colored sweet bell peppers which are such a common sight in our grocery stores and produce markets are actually the most concentrated source of Vitamin C in the plant kingdom. Just 1 ounce of Sweet Yellow Bell Pepper (uncooked) contains over 50 mg (85% DV) of all-natural Vitamin C. (Red and green sweet bell peppers have around 35.8 and 22.5 mg, respectively. Oranges, the current figurehead of all things Vitamin C-related boast only about 12.6 mg per ounce.)

Vitamin C is crucial for repair and growth of healthy tissue throughout the human body, including regeneration of skin cells. Vitamin C also boosts collagen production, provides antioxidant protection, and helps to reverse sun damage. As with most nutrients, our bodies absorb them better if they come from our food, so a potent source of “C” like sweet bell peppers belongs at the top of the list when it comes to foods for healthy skin.

If that weren’t reason enough to write these beautiful vegetables into the top line of your ‘Healthy Skin’ Shopping List, here’s another: Sweet peppers are about 94% water (that’s 3% higher than watermelon!) which will help to moisturize, nourish, and strengthen skin cells from the inside out. So pick up a sweet bell pepper or two the next time you walk past the produce stand. Your skin will thank you.

 

2. Olive Oil (Extra Virgin)

Why we picked it: Vitamin E + Monounsaturated Fats

 

There may be some controversy over which oils are healthy and which ones are not, but few people will dispute the statement that Extra Virgin Olive Oil is just plain good for you. Olive oil is a potent natural source of Vitamin E – a powerful antioxidant which promotes the growth of healthy skin, hair, and nails. Olive oil is also packed full of phytosterols which are known to help jump-start collagen production, slow down the aging process, and restore skin’s youthful elasticity.

While topical olive oil-based beauty products are becoming more and more popular around the globe, remember that you can reap the skin-healing benefits of this incredible oil by putting it inside your body, too. Now of course olive oil has calories and, like everything else, it should be used in moderation. About 2 tablespoons (240 calories) is considered a good amount for cooking or dressing a salad and provides around 40% of your daily recommended calories from fat.

(Nutrition Notes: 1 ounce (2 tbsp) of Extra Virgin Olive Oil also provides 16.9 mcg of Vitamin K or about 21% DV – the highest of any natural oil!)

 

3. Salmon (Wild Caught)

Why we picked it: Omega-3 Essential Fatty Acids – (EPA) & (DHA)

 

In their article, Nutrients for Healthy Skin, WebMD suggests to “…stock your grocery cart with foods that are high in omega-3 fatty acids,” while Natural News elaborates that “EFAs are responsible for skin repair, moisture content, and overall flexibility…” Omega-3 fatty acids are also well-known for their ability to combat and prevent many chronic skin disorders like acne, psoriasis, eczema, and keratosis pilaris, as well as to slow or reverse the signs of premature aging.

While there are other sources of omega-3 fatty acids, salmon is at the top of the list; and wild-caught salmon possess a higher concentration of EFA’s than their farm raised cousins.

(Nutrition Notes: Wild-caught salmon is both a complete protein and an excellent source of B-vitamins!)

to be continued.....