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Eating for Beauty: Pick These Foods!

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eating for beautyWritten by Tess O’Brien and Edited by Sue Rose, MS, RD, LDN

If you are what you eat, then eat beautiful food! Eating for beauty is easier than you think. There’s growing evidence to support that the food we eat makes profound changes to both our health and beauty. Our body’s beautifying process is very complex. As food digests into smaller nutrients, it affects hormone balance, inflammation, and skin health. Since eating is an everyday activity, it’s important to eat foods that your body and skin will thank you for. Glowing skin, shiny hair, and more energy will be your body’s way of expressing gratitude. And, with skin cells renewing every few days, it’s no wonder that our food selection has a dramatic impact on us both inside and outside. Eating for beauty is a possibility, if you choose foods wisely.

Walnuts

walnuts for fatty acids for beautyWhen eating for beauty, omega-3 fatty acids are important. Walnuts have significant amounts of this essential fatty acid. Skipping out on the recommended intake of omega-3s may give way to health complications including heart disease and diabetes. According to Dr. Lisa Drayer, MA, RD, author of The Beauty Diet, an omega-3 deficiency can also result in dry, scaly skin or eczema.

Kale

It ‘s already established that a diet filled with fruits and vegetables can help fight chronic illnesses such as heart disease and diabetes. However, greens, greens, and more greens will also aid in delivering you the most organic makeover ever. Greens are key when eating for beauty! Cruciferous vegetables, like kale, contain vitamins C and A, which are key anti-aging nutrients. Vitamin C is necessary for the production of collagen which is a type of protein we need for connective tissues. That collagen also strengthens your skin on your face. Vitamin A from kale is actually called beta-carotene. Vitamin A and it’s beta-carotene derivative are needed by all skin cells throughout the body. Too little vitamin A will result in both dry skin and poor vision. As a green leafy vegetable, kale is a rich source of lutein and zeaxanthin (critical nutrients for preserving eye health). These two nutrients are crucial in protecting your skin as well as vision. Additionally, kale’s omega-3 fatty acids reduce inflammation and nourish the hair follicles, favoring overall hair growth and strength. Want to get started eating this right away? Here’s a great kale salad recipe.

Citrus fruits

citrus fruits for beautyCitrus fruits such as limes, lemons, oranges, and grapefruit help maintain an alkaline state of the body while reducing inflammation. Additionally, the rind of a citrus fruit, such as an orange peel, contains an oil compound that provides UV-protective benefits. In fact, many nutrition experts encourage the consumption of citrus zest due to its DNA-repairing (aka skin-damage repairing) properties. Eat a citrus fruit daily when eating for beauty.

Kiwi

While oranges, limes, and lemons also contain a lot of vitamin C, kiwifruit is often underestimated for its vitamin C and health benefits. According to the founder of NutritionFacts.org, Michael Greger, M.D., kiwis can even be a holistic prescription for insomnia! According to Greger, just two kiwis an hour before bedtime appears to significantly improve sleep onset, duration, and efficiency. And, we all know how important a good night’s sleep is to our overall well-being and how we look in the mirror (think bags and dark circles).

Sea Vegetables

Sea vegetables such as seaweed have a high content of iodine. Iodine is essential for regulating thyroid hormones, metabolism, and growth. If iodine is deficient, thyroid hormones cannot be synthesized. And, without sufficient thyroid hormones, metabolic rate slows, causing weight gain and fatigue. Many spas and skincare companies use seaweed as detoxifying body wraps or an ingredient in skincare formulas due to the belief that it improves circulation and reduces cellulite. However, there is no scientific evidence to suggest that seaweed actually reduces cellulite. We do know eating it provides trace nutrients in addition to the iodine. The fiber content is also helpful for gut health and blood sugar control.

Berries

Beauty companies around the globe are also promoting the benefits of antioxidants. These antioxidants are formulated into their topical products and marketed in such ways that leverage the glowing skin effects and anti-aging properties, Ex: Skincare by Alana’s Skin Script Acai Berry Moisturizer. “More and more scientific studies are proving their effectiveness, not only in helping to reduce wrinkles and aging, but also reducing inflammation, such as rosacea, or even helping prevent skin cancer” (Best Health). Berries contain large amounts of antioxidant rich polyphenols. These polyphenols work to visibly repair environmental damage which rejuvenates the skin’s natural defenses for a fresh-looking complexion.

Avocados

avocado for for beautyAnother beauty boosting food on our list is avocados. Avocados are rich in vitamin E, which is a potent antioxidant for protecting cell membranes. Vitamin E works to protect lipids throughout the body by neutralizing reactive oxygen compounds before they can cause damage. This protective activity then aids to prevent collagen fibers from free-radical damage, UV ray damage, and solar radiation damage. This in turn stimulates the healing of damaged skin (such as stretch marks and scars), fights wrinkles, and improves skin elasticity.

Soybeans

Soybeans have a high concentration of isoflavones. Isoflavones are a type of plant chemical found exclusively in soy foods, including soybeans. These isoflavones mimic estrogen and are antioxidants. Some studies show that those who eat more soy have fewer wrinkles and more skin elasticity.

Green tea

Although not a food, tea is a widely consumed beverage and another important source of polyphenols. It has varying amounts of caffeine, minerals, vitamins, and unique amino acids which are crucial for our body’s beautifying process. Green tea’s phytochemicals are a potent source of external antioxidants that could reverse excess skin-damage inside the body, and thereby diminish photoaging (Prasanth, Sivamaruthi, Chaiyasut, Tencomnao).  But green tea is not just for drinking! Green tea extracts are a popular ingredient in skin care products and science backs its use as an ingredient for moisture retention to aid in reducing dry skin. For some more fun green tea information and brewing tips, see a previous green tea post.

Water

water for beautiful skinWater is an essential but often overlooked nutrient. Delivering adequate water to your body allows your digestion to move along smoothly. Efficient delivery of nutrients to your skin’s surface occurs with proper digestion. Since your skin is the largest organ of the body, a lack of hydration can affect the skin’s appearance. Skin may appear dry, flaky, and rough. And, those little wrinkles may be more prominent without enough water.

Take away

While there are many advantages to consistent hair and skincare beauty routines, the most crucial (and often overlooked) part of any daily beauty regimen is incorporating nutrient-dense foods into your diet. And, since mother nature packages the best nutritional formulas, eating whole food for beauty is better than taking supplements! For those actually needing a supplement, choose wisely. From the oxidation-inhibiting antioxidants in berries to the hormone-regulating iodine in sea vegetables, each beauty-boosting food contains unique compounds. These compounds can produce the beautiful results of glowing skin and strong, shiny hair. Do you have a favorite food you enjoy eating for your beauty routine?