The Top Superfoods for Gorgeous Skin

superfoods
We’ve all heard the phrase, “You are what you eat!” but did you know that your skin is a direct reflection of your overall nutrition? Summer is synonymous with deliciously ripe, fresh fruits and other powerful eats arriving at your local grocer in prime season.

Okay, that sounds good and all but what is a superfood anyway? While there is no formal medical definition that separates them from everything else, superfoods are nutrient-laden treasures, loaded with antioxidants, vitamins, minerals, and polyphenols that pack a big health punch in a small package.

Your skin needs an ample supply of the right ingredients such as essential vitamins and antioxidants for healthy cell turnover, collagen production, and the removal of damaging free radicals. In fact, Vitamin C and Iron are a necessity for collagen production! (Source: http://www.medscape.com/viewarticle/423231_2)

Adding a few of these nutrient and antioxidant packed indulgences to your diet can add some variety to your daily meals and give your body an added boost of vitamins and minerals that can help keep your skin glowing and radiant.

Here are a few you won’t want to miss:

Garlic – In addition to adding delicious flavor to some of your favorite summer dishes, it packs several nutrition notables including Vitamin B6, Vitamin C, selenium, and other antioxidants such as Allicin. Garlic has also been shown to produce a modest reduction in total cholesterol. (Source: http://www.ncbi.nlm.nih.gov/pubmed/19555517)

Tomatoes – Perfect for a sandwich, salad, or pasta, a juicy, vine-ripened tomato offers a generous dose of lycopene, a carotenoid (pigment responsible for its vibrant color) and powerful antioxidant uncommon in other foods. A study published in 2012 concluded that high concentrations of lycopene in the blood reduced the risk of stroke in men. (Source: http://www.neurology.org/content/79/15/1540)

Blueberries – These delicious gems are filled with free radical (compounds linked to cell damage) neutralizing phytonutrients called polyphenols. Blueberries are also an excellent source of Vitamin C and manganese which helps the body process cholesterol, protein, and carbohydrates. (Source: http://www.nlm.nih.gov/medlineplus/druginfo/natural/182.html)

Salmon - Omega 3 Fatty AcidsSalmon – Unless you’ve been living under a rock, you’ve heard about the many health benefits of Omega-3 fatty acids. Salmon and other oily fish are rich sources of Omega-3s, protein, Vitamin D, and several B vitamins. The UK Scientific Advisory Committee said that after reviewing the health benefits, “a large body of evidence suggests fish consumption, particularly of oily fish, reduces the risk of cardiovascular disease.” (Source: https://www.gov.uk/government/publications/sacn-advice-on-fish-consumption)

Kale – This cruciferous, leafy green takes spinach to task and leaves lettuce as a distant third choice option with a plethora of essential vitamins and minerals including Vitamins A, C, and K along with potassium, manganese, and phosphorus. These important vitamins are key to building and maintaining collagen, a must for healthy skin. Adding other important greens such as Broccoli can offer similar benefits.

Fortunately, the superfoods above can easily be incorporated into your daily routine without much extra effort. Kale and tomatoes are great base ingredients for a summer salad and you could even kick it up a notch by topping it with a little grilled salmon to make it a hearty meal. Blueberries make an excellent stand-alone snack or the perfect topping for some frozen yogurt. Want to boost your garlic intake? A garlic baker is an inexpensive way to add some fabulous flavor to your favorite pasta or chicken dish.

Need some new recipes or a little inspiration? Pinterest is loaded with savory solutions to jazz up these superfoods and keep the family excited about meal time. With a little creativity, you’ll find all kinds of fun ways to give your summer menu a powerful health kick that will have your skin looking fabulous for years to come!

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