Skin Health

Foods 1 – 6 are basic foods that support healthy skin.

1.    SEA FOOD
Known in France as “Fruit de Mer,” or Fruit from the Sea for a good reason, seafood is an ideal food source for many reasons, but in regards to your skin, there’s a big one: It’s full of something very important; omega-3 fatty acids.  Omega-3 is an Essential fat that, along with boosting brain powers, enhances the immune system, strengthens cellular replication (fights cancer), and toughens cardiovascular system. And for another tidbit, seafood gives your skin a nice coat, aiding sun absorption and recovery rate after a long time under the Tuscan sun.

Verdict: seafood keeps you strong inside and outside.  A Definite Must.

Other omega-3 foods: walnuts

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2.    CARROTS
Carrots exemplify the expression; “You are what you eat.”  They are packed with petite orange pigments called beta-carotene, and each time you consume those carrot pigments, you’re absorbing them into your skin, which in turn gives you a healthy glow. Even more positively inviting, carrots help defend the skin against sun damage.

Verdict: carrots keep you feeling and looking good.  A Definite Must.

Cooking Suggestion:  Grate the carrots, finer the better, add a little olive oil and a little balsamic vinaigrette.  Bonne Appetit.

Other beta-carotene foods: sweet potatoes, red bell peppers, red grapefruit

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3.    AVOCADO
Avocados are fruit?  Yes, in fact it is one nutrient packed fruit that grows from trees.  Did you say fat?  Yes, but have you heard of “Good fat” or “Fat that you need?”  Think about it: could you ever get fat from eating fruit?  Not possible. Avocados are loaded with potassium, vitamin B, K, and E and have tons of fiber.  Lest I forget that they decrease cholesterol incredibly all the while keeping the skin moisturized and the ligaments moving well.

Verdict: avocados are rich in every way.  A Definite Must.

Cooking Suggestion: Cut avocado in half, take out the seed, add a little olive oil and balsamic vinaigrette and spoon out the wonderful greenness.  Bonne Appetit.

Other Avocado-like foods: olive oil, almonds, peanut butter

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4.   BEANS
What is packed with good and has no bad?  If you’re thinking beans then you’re right. Beans are associated with one thing and are summed up in a song.  “Beans, beans the magical fruit, the more you eat the more you … the better you feel, so eat your beans at every meal.”  Beans are naturally loaded with nutrients and are referred to as a “Nutritional Power House” which is probably why beans are associated with making you… These guys are very high in protein, have nearly 0 fat and have tons of fiber which makes your heart and cells grow strong.  With a strong heart your blood flows easily to your skin, generously giving nutrients (which are carried in the blood) long into the golden years.  With strong cells, your skin remains toned, elastic, healthy and smooth.

Verdict: A vegetarians heaven food, beans give everything you need.  Must, Must and Must.

Cooking Suggestion: bake and serve with rice, add butter, pepper and curcuma.

Other bean-like rich foods: alfalfa, peanuts, lentils, tofu

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5.   GRAPES
Grapes improve skin elasticity by strengthening the deeper skin layers.  In our middle age years, when our skin starts to fade and sag, grapes add the skin tone and strengthener.  Eating them from a young age is obviously quite advantageous.  To add the cherry on the cake, grapes are pro-heart and help protect from strokes.

Verdict: Keeps the skin and the heart floating like a butterfly.  A Definite Must.

Cooking Suggestion: add whole grapes to fruit salad with sliced kiwis, strawberries and bananas.

Other skin/heart-rich foods: grape juice, blueberries

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6.   WATER
Hey, you, don’t forget we humans are made of 70% water. That leaves 30% to cell membranes, nutrients, proteins and waste (and that’s still only 30%)!   Think of water as; the most important thing ever and biggest bomb you have to be healthy in every way.  Generally speaking, every bodily process relies on hydration, so if you’re dropping some H2O all through the day, you’re likely to have a good metabolism, a clear head, and, yes, healthy skin.

Verdict: It is you, makes you who you are! An Undeniable Definite.

Cooking Suggestion:  Make Tea!

Other water-rich foods: watermelon, peaches, celery

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Foods 7 – 10 augment the skin’s resistance to aging

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7.   ALMONDS

In the Ayurvedic system of health care the almond is regarded as a nutritive for the nervous system and brain.  Ayurveda is an ancient health care system that is native to the Indian subcontinent. Almonds are said to induce longevity  and high intellectual levels.  Modern studies have shown that almonds have immunity boosting and anti-inflammatory effects

Verdict: EAT as you want; snack, at any meal! A weekly definite.

Cooking suggestions: Spice ‘em up.  Chili pepper, Curcuma, Curry

Other Almond-like foods: Beans, Nuts, Avocados

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8.    CHICKPEAS

These guys are packed with zinc, folate and protein.  They have an excellent level of dietary fibre and are an exquisite carbohydrate source, particularly for people with insulin sensitivity or diabetes. Chickpeas are low in fat.

Verdict: Eat weekly, a definite when you want!

Cooking suggestions: As a native to India, add Indian spices such as Curry, Pepper, Curcuma and chili peppers

Other Chickpea-like foods: Red beans, black beans, pinto beans, lentils

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9.    OYSTERS

Wild oysters are prime sources of minerals, ranging from iron and zinc to selenium, which are three minerals tough to get regularly in our modern regimen.

Verdict: A delicatessen, eat plentifully on special occasions

Cooking Suggestions: Eat them fresh, open the shell with a Shucking knife, squirt some fresh lemon and down the hatch.

Other Oyster-like foods: Seafood, fruit de mer, Cuttlefish, Mussels, Squid

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10.    PUMPKIN SEEDS

These seeds are a great source of protein and essential minerals like iron, zinc, manganese, magnesium, phosphorus and potassium.  A nice handful of these seeds provides over 20 per cent of the daily recommended iron intake.

Verdict: to eat when in season, meaning, every Halloween eat until your smiling pumpkins!

Cooking Suggestions: Bake with a little olive oil and season as desired; bbq, Wasabi, chili pepper, curry, tameric, salt

Other pumpkin seed-like foods: We don’t care!  There’s nothing like fresh baked pumpkin seeds!

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Foods 11 – 14 keeps the skin’s pigment youthful

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11.    MANGO

This fruit is an amazingly rich fruit with a variety of nutrients. The pulp of the fruit is high in vitamin C, dietary fiber, polyphenols and provitamin A carotenoids.  Mangos contain essential antioxidant vitamins and dietary minerals such as A, C, E, vitamin B6, K, other B vitamins, potassium, copper and 17 amino acids that are at proper levels.

Verdict: Incredibly tasty, fun to eat and oh so sweet.  As often as you’d like.

Warning:  Mango contains Urushiol which is the principle allergen in Poison Ivy, Poison Oak and Poison Sumak.  If you are allergic to any of these Do Not Eat Mango!

Cooking Instructions: Cut the mango in half, remove the seed, slice in rows vertically and horizontally, fold the mango inside-out, use a spoon to scoop each square.

Other Mango-like foods: Jack fruit

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12.    CANTALOUPE

These bowling ball-like fruits are one of many excellent sources of antioxidants, which boost immensely the cardiovascular and immune systems. This fruit helps promote healthy blood flow and dispersion and gracefully prevents heart attacks.  Cantaloupes are a great source of vitamin C.

Verdict: When in season, eat ‘em ’till you’re canta-loopy!

Cooking Suggestions: Cut in half, scoop out seeds and eat with a spoon.  If you’re still hungry, eat the other half!

Other Cantaloupe-like foods: Honeydew melon, Canary melon

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13.    SPINACH

This veggie has a very high nutritional value and is incredibly rich in antioxidants, especially when fresh, steamed, or quickly boiled. It is a rich source of vitamin A (and especially high in lutein), vitamin C, vitamin E, vitamin K, magnesium, manganese, folate, betaine, iron, vitamin B₂, calcium, potassium, vitamin B₆, folic acid, copper, protein, phosphorus, zinc, niacin, selenium and omega-3 fatty acids.

Verdict: You’re an idiot if it’s in season and you’re not eating this veggie!

Cooking Suggestions: Whether you mix fresh leaves with your salad, or steam and butter, or eat it on your burger it will be good

Other Spinach-like foods: Kale, Romaine lettuce, baby Spinach

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14.    SWEET POTATOES

Besides starch, sweet potatoes are surprisingly rich in complex carbohydrates, dietary fiber, beta carotene, vitamin C, and vitamin B₆.  Let us not forget that beta carotene is what nurtures the skin’s pigment from the inside, so eat it up and you’ll be looking healthy.

Verdict: A seasonal treat, it’s still unbelievable that it’s a health food!

Cooking Suggestions: Bake in the oven or heat in the microwave ( 8 minutes at 1/2 power on each side), add butter, chives, chili pepper and swiss cheese.

Other Sweet Potato-like foods: Potatoes, Beans, Nuts

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15.    TOMATOES

Tomatoes are a global food.  Their consumption is believed to benefit the heart and cardiovascular system as well as neurological functioning.  Tomatoes decrease the risk of breast cancer, head and neck cancers and might be strongly protective against neurodegenerative diseases.

Verdict:  Eat them!  A gift disguised in red.  They make you smarter!

Cooking Suggestions: Slice or cub fresh tomatoes, pour vinaigrette and olive oil, add some chives and bon appetit

Other Tomato-like foods: Aubergine, Eggplant

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Foods 16 – 18 keep metabolism and oil levels stable

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16.    BROWN RICE

Brown rice is a whole natural grain which means unmilled or partly milled rice. It has a soft nutty flavor and is chewier and has far more nutrients than white rice

Verdict: A perfect lunch and dinner component, eat as you’d like

Cooking Suggestions: Prepare and season, serve with fish and broccoli or coliflower and melted cheese

Other Brown Rice-like foods: wild rice, whole grain bread, wheat bread, whole grain pasta

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17.    WILD RICE

Is generally sold as a dried whole grain.  Wild rice has a healthy level of protein, the amino acid lysine and fiber, and is low in fat. Wild rice is an excellent source of minerals and vitamins such as potassium and phosphorus, thiamine, riboflavin and niacin.

Verdict: The healthiest rice available on earth, wild rice is the way humans ate before industrialisation

Cooking Suggestions:  Prepare and season, good enough to eat by itself with a little butter

Other Wild Rice-like foods: None!  Nothing can take the place of Wild Rice, it’s Wild!

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18.    WHOLE GRAIN BREAD

This bread is loaded with protein, has almost no fat, a healthy amount of carbohydrates and fiber, is full of iron and made exactly the way nature intended.  There is nothing bad about this bread as we don’t add anything nor process it.  This is the best bread that exists as far as taste and wholesomeness.  It includes vitamins and nutrients thiamine, riboflavin, niacin, B6, folate, pantothenic acid, calcium, iron, magnesium, phosphorus, potassium, zinc and manganese.   Remove all of the nutrients and you get white bread; made only to last longer on the shelves in stores.

Verdict: If you haven’t converted to wheat bread by now hurry, time’s running out, and you don’t know what you’re missing

Cooking Suggestions: Toast it, add a little butter and confiture for breakfast, a sandwich for lunch and in an Italian bread basket for dinner

Other Wheat Bread-like foods: Whole grain pasta, Brown rice, wild rice