Nutrition is a key part of keeping your skin looking and feeling healthy. Protein, carbohydrates, fats, vitamins, phytochemicals and minerals are all important daily requirements. Vitamins A, D and E, copper and iron are particularly important for healthy skin. Avocados are a great source of these vitamins and minerals and are easy to incorporate into your diet.
Although dense in calories and monosaturated fat- one avocado has 320 calories and 29 g of fat- avocados can help maintain cell integrity benefiting skin appearance and strength. An avocado is high in Vitamins A, D and E which help defend against free radical damage, protecting your cells and delaying the aging process.
Copper and iron also help protect the skin against the signs of aging by defending against free radicals. You need copper to produce the skin pigment melanin which helps protect your skin from sun damage.
It is ideal to get your daily requirement of vitamins and minerals through the foods you eat rather then relying on pills which take time to break down.
Try this Avocado recipe from Dr. Asarch and Chef de Cuisine, Neal Mendel!
Avocado Halves Stuffed with Hummus
per serving: 300 Calories/ 2282 IU Vitamin A/ 43 mg Vitamin C/ 12.6 mg Vitamin E
2 pieces wheat pita
1 whole avocado, sliced, pit removed and peeled.
2 cups field greens
4 cups chick peas, drained and rinsed
3 tbsp. olive oil
1 tsp. garlic
1 tbsp. tahini
juice from 1/2 lemon
1 tbsp. warm water
salt & pepper
Method for Hummus:
Mix the chick peas along with the olive oil, tahini, garlic, lemon juice, water and cumin in a food processor. Process until the puree is smooth. Season with salt and white pepper to taste.
1 tbsp. champagne vinegar
3 1/2 tbsp. canola oil
1 tsp. mint jelly
1 tbsp. vanilla yogurt
1 tsp. dijon mustard
2 tsp. brown sugar
1 tsp. salt
1 tsp. shallots, minced
Minced mint leaf
white pepper to taste
Method for Vinaigrette:
Combine vinegar, digon mustard, sugar, salt, shallots and white pepper in a medium bowl. Whisk and let stand for 5 minutes. Whisk again and slowly incorporate the oil, continuing to whisk the entire time. The oil should be totally incorporated and not break at this point. Check and adjust seasoning if necessary. Will keep in refrigerator covered for 5 days. (Whisk again before use) This recipe can be doubled or tripled, as long as the ratios stay the same.
Arrange greens on a plate. Scoop hummus into avocado and place on top of greens. Drizzle champagne vinaigrette over the top. Grill wheat pita and serve on the side or use Ak-mak crackers.
Visit Dr. Asarch at the Asarch Center for Dermatology and Laser in Denver, CO to address all of your skin concerns and needs!