The weather in Colorado is perfect for grilling this time of year. Grilling is one of the healthiest preparations of food. Why not grill something that is good for your skin, as well? Read about skin healthy vitamins from Dr. Asarch and then try the recipe below!
Protecting and nourishing your skin at the surface are key, but nutrition also plays an important part in the health and appearance of your skin. Protein, Carbohydrates, Fats, Vitamins, Phytochemicals and Minerals are all important. Of major importance are vitamins A, C and E, and the ratio of omega-3 fatty acids to omega-6 fatty acids.
Nutrition is important for maintaining normal and optimal skin functions and to prevent inflammation, photo-aging and other skin disorders. The effect of adequate amounts of nutrients in our diet for optimal skin health, appearance and function is widely accepted.
Skin Health Boosting Vitamins:
Vitamins are organic nutrients that are necessary in small amounts for normal metabolism. Most vitamins must be provided by diet or by supplements since only Vitamin D, K and B, along with biotin, can be made by the body. Vitamins are either fat soluble of water soluble. Fat soluble vitamins (A,D and E) are stored in the body and excessive consumption can lead to toxic levels. Water soluble vitamins are not stored and have to be taken on a regular basis to maintain normal levels in the body.
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.
Vitamin C (absorbic acid) is the active form of Vitamin C and cannot be synthesized by humans, therefore it must be taken in by 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 of Vitamin C are easily obtained in fruits and vegetables like oranges, strawberries, cantaloupe, broccoli, peas and green peppers.
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 like almond, hazelnut and sunflower seeds.
For low-cal, low carb, vitamin packed meals that boost skin nutrition, try The Beautiful Skin Diet Cook Book- A group of recipes from Dr Asarch and Neal Mendel, Chef De Cousine. NOW available on your kindle!
Try this skin boosting recipe on the grill this weekend!
Grilled Halibut with Sauteed Broccoli, Cauliflower, Julienne Red Pepper and String Beans.
Calories 305, Vitamin A IU 3179 (delay wrinkle development), Vitamin C mg 125 (fight free radicals), Vitamin E mg 3.4 (antioxidant and anti-inflammatory)
4 4-oz. halibut filets
3 tbsp. olive oil
1 red bell pepper
2 cups broccoli flowerets
2 cups cauliflower flowerets
1 cup string beans or French beans
1 medium yellow onion, diced
1 clove garlic, minced
1/2-1 cup of white wine
Salt and white pepper to taste
Fresh Lemon Juice
Vegetables: In a large skillet, heat olive oil until very hot- add onion and saute on high for 2 minutes, stirring so they don’t burn. Add remaining vegetables, one every minute and cook for 2 additional minutes. Add garlic and cook for 1 minute. Add white wine and cover for 1 minute. Season with salt and pepper. Reduce heat to low and let stand covered to keep warm.
Halibut: Preheat grill on high, so that you achieve attractive grill markings. Season the fish with salt and white pepper, brush with olive oil. Grill fish, starting with the skin side up. Cook for 4-5 minutes, being careful not to burn. Turn and finish cooking with skin side down. Cooking time will vary depending on the thickness of the fish. Serve with vegetables and a squeeze of lemon juice.