March is National Nutrition Month, a health observance developed by the Academy of Nutrition and Dietetics, to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. Did you know, adding healthy green foods to your diet can help you reach your skin health goals? With the green-themed St. Patrick’s Day just a day away, this is the perfect time to remind you of our favorite skin healthy green foods!
Green Tea-Flavanoids or Bioflavanoids
Found in most fruits and vegetables, as well as nuts, seeds, grains, and soy products, they are also present in tea, coffee and red wine. The flavonoids in red wines are phenolic compounds that have antioxidant properties. Both green and black tea contains polyphenols that are potent antioxidants, especially those found in green tea.
Broccoli and Spinach-
Vitamin A is critical for the normal life cycle of skin cells. Without it, skin becomes fragile and the onset of wrinkles occurs more rapidly. Vitamin A is a family of fat soluble vitamins: retinol, retinal and retinoic acid. Some plant foods contain pre-Vitamin A carotenoids that our bodies convert to Vitamin A. Some of the best sources of Vitamin A are fruits and vegetables, especially carrots, broccoli, spinach, and sweet potatoes.
Kale, like many dark leafy vegetables, is a great source of Vitamin C with 1/2 cup providing 134% the daily recommended value. Vitamin C (ascorbic acid) is the active form of Vitamin C and cannot be synthesized by humans and therefore must be taken internally via diet or supplements. It is important for the synthesis of collagen and it also acts as an antioxidant to help prevent the formation of free radicals. Adequate amounts are easily obtained in fruits and vegetables.
Brussel sprouts are loaded with cancer-preventing phytonutrients and fiber, as well as 74.8 mg of vitamin C per serving.
Kiwi is also high in Vitamin C. Two fruits contain 137.2 mg of vitamin C and they are also rich in potassium and copper.
One avocado contains 20% of your daily recommended value of Vitamin E. Vitamin E is a potent antioxidant with many beneficial effects on the skin. The most biologically active form is alpha tocopherol. Vitamin E also has an anti-inflammatory effect inhibiting the prostaglandin pathway. Major sources are from seed oils.
Learn More About Skin Healthy Foods and How to Cook Them with Dr. Asarch’s Book, The Beautiful Skin Diet.
Now available on your kindle!