superfoods for glowing skin

SELF magazine created three diets: one each to tackle acne; dry, dull skin; and aging that basically involve filling up on delicious foods rich in nutrients with face-saving virtues.

The Problem: Acne > The fix: Vitamin A
Great sources: Sweet potatoes (28,000 IUs each); leafy greens such as spinach (23,000 IUs per chopped, cooked cup), kale (19,000 IUs per cooked cup) and broccoli (2,400 IUs per cooked cup); bright red, yellow and orange produce such as carrots (27,000 IUs per cooked cup), cantaloupe (5,400 IUs per cup), red bell peppers (4,700 IUs per cup) and red chile peppers (428 IUs each); asparagus (600 IUs per four spears)

The Problem: Acne > Another fix: Zinc
Great sources: Raw oysters (76 mg per six oysters), fortified breakfast cereals such as Total (15 mg per 3/4 cup), canned blue crab (5 mg per cup), turkey (4 mg per cup), beef sirloin (4 mg per 3 ounces), pork loin (4 mg per 3 oz), part-skim ricotta (3 mg per cup)

The Problem: Acne > Another fix: Omega 3 Fatty Acids
Great sources: Flaxseed (1,600 mg per 1 tablespoon), canola oil (1,300 mg per 1 tbsp), soybean oil (900 mg per 1 tbsp)

The Problem: Dry, Dull Skin > The fix: Omega 3 Fatty Acids
Great sources: Flaxseed (1,600 mg per 1 tbsp), canola oil (1,300 mg per 1 tbsp), soybean oil (900 mg per 1 tbsp)

The Problem: Dry, Dull Skin > Another fix: Niacin
Great sources: Chicken (12 mg per 1/2 breast), canned light tuna (11 mg per 3 oz), wheat flour (9 mg per cup), pork chops (7 mg per 3 oz), beef sirloin (6 mg per 3 oz), cornmeal (4 mg per cup)

The Problem: Dry, Dull Skin > Another fix: Biotin
Great sources: Eggs (up to 25 mcg each), avocado (up to 6 mcg each), salmon (up to 5 mcg per 3 oz)

The Problem: Signs of Aging > The fix: Vitamin A
Great sources: Sweet potatoes (28,000 IUs each); leafy greens such as spinach (23,000 IUs per chopped, cooked cup), kale (19,000 per cooked cup) and broccoli (2,400 IUs per cooked cup); bright red, yellow and orange produce such as carrots (27,000 IUs per cooked cup ), cantaloupe (5,400 IUs per cup), sweet red bell peppers (4,700 IUs per cup) and red chile peppers (428 IUs each); asparagus (600 IUs per four spears)

The Problem: Signs of Aging > Another fix: Vitamin C
Great sources: Red bell peppers (152 mg each), broccoli (101 mg per cooked cup), strawberries (98 mg per cup), papaya (87 mg per cup), pineapple (74 mg per cup), kiwifruit (70 mg each), cantaloupe (59 mg per cup), cauliflower (46 mg per cup)

The Problem: Signs of Aging > Another fix: Vitamin E
Great sources: Nuts and seeds such as almonds (7 mg per oz) and roasted sunflower seeds (7 mg per oz); vegetable oils such as sunflower (6 mg per tbsp) and safflower (5 mg per tbsp); tomato products such as pasta sauce (6 mg per cup) and pureed tomatoes (5 mg per cup); spinach (4 mg per cooked cup)

The Problem: Signs of Aging > Another fix: Plant Polyphenols
Great sources: Green tea, chocolate (a few ounces a day should do the trick)

Do Some Foods Feed Breakouts? The science is still spotty, but experts are wary of dairy foods. Milk spikes levels of insulin and growth hormone, both of which open androgen (male hormone) receptors and allow the hormones to enter,. And male hormones can plug pores and activate oil glands, resulting in acne. Acne sufferers drop cow dairy (get vitamin D, calcium and magnesium from other sources), then experiment with noncow and fermented dairy foods. A high-glycemic-index diet Like dairy items, high-GI foods such as refined carbs (e.g., white bread) and sweets (including chocolate) can raise insulin levels and open androgen receptors, so most experts say it’s smart to steer clear when you can.

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read article on Yahoo! Shine by Stephanie Dolgoff on SELF magazine: Superfoods for Glowing Skin

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