Have never really had great skin so I’m always listening to what I can do to make it better. Today I caught a quick read in Women’s Health that quoted some suggestions from Dr. Ellen Marmur, a dermatologist in New York City and author of Simple Skin Beauty. Dr. Marmur suggests that one can find several potent beauty weapons in the outer isles of the supermarket. That’s right up my nutrition alley.
What does Dr. Marmur suggest to gain that wonderful, youthful glow? Here are her Top 10 recommendations that can make a difference in just 28 days, the lifecycle of your skin.
1. Blueberries & Pomegranates – Bursting with antioxidants called anthocyanidins (sound familiar?), which work to neutralize free radicals that weather your skin. Their high vitamin C also helps to enhance collagen production.
2. Dark Chocolate – YIPPEEE!!!! According to Dr. Marmur, eating chocolate has never been proven to cause break-outs. That’s great news for many of us! Chocolate actually contains high levels of flavonoids, potent antioxidants, that can help protect one’s skin from sun damage. Be sure to look for chocolate that’s at least 70% cacao. And you only need about one ounce/day – not the entire bar!
3. Spinach – One of my going green favorites! Another powerhouse of antioxidants that help fight inflammation and free radical damage. Spinach also contains lutein (helps the eyes) and Vitamin A (beta-carotene) which helps to speed cell turnover. Spinach is light on calories at just 7 calories/cup (raw spinach) so eat up!
4. Jay’s Thick Cut Potato Chips – JUST KIDDING. Making sure you are paying attention. Only the thin cut ones make the list – N.O.T.
4. Walnuts – One ounce of walnuts will supply you a daily dose of Omega III’s and vitamin E. See my previous entry about Omega III’s.
5. Yogurt – Contains calcium which is key for strong bones, nails and teeth. In addition, yogurt contains zinc which helps to calm skin inflammation, rosacea, and prompt regeneration of cells according to Dr. Marmur.
6. Tomatoes – Helps protect skin from sun damage and other environmental factors thanks to the antioxidant lycopene.
7. Kiwis – High amounts of vitamin C which help stimulate collagen synthesis, repair damage to skin-cell DNA, and keep blood vessels strong. A single kiwi only has about 42 calories and it provides nearly and entire day’s worth of vitamin C.
8. Edamame – Contains isoflavones which may ease inflammation and stave off collagen breakdown. What does this mean for you? More even, smoother skin with fewer wrinkles.
9. Sweet Potatoes/Carrots/Butternut Squash – These orange veggies contain beta-carotene which your body converts into skin-smoothing retinol.
10. Green Tea – This soothing brew contains antioxidants called catechins which may help prevent certain skin cancers and sunburn. The green tea with the highest concentration of catechins is called matcha.
But let’s face it – a girl (or boy) can only eat so much soy, spinach, and sweet potatoes. Fortunately, there are a new harvest of beauty products coming out this season that are packed with foodie ingredients. Eating your nutrients is always better than slathering them on your skin, but supplementation to a healthy diet is a great plan. You will start hearing about these new foodie beauty products on the market very soon.