For the sake of health, "eat rainbow" is a general recommendation. This is especially true for healthy, luminous skin. Eating more fresh fruits and vegetables is a good start, but if you want to take it to the next level, these 10 recipes combine a variety of healthy ingredients to nourish the skin from the inside out. From blueberry jam and pineapple strawberry pile to rosemary almond and ginger chicken meat filling, you can find something to take with you between breakfast and dinner, as well as many healthy snacks.
Credit: Sarah pflugradt / livestrong.com
1. Blueberry jam
fruit with bright colors like blueberry contains powerful antioxidants, which is essential for beautiful skin. Blueberries contain antioxidants called anthocyanins, which are polyphenols (a larger antioxidant). Eating foods rich in polyphenols can provide extra protection from the sun, just like premature aging and dull skin. In 2011, a small review published in the Journal of pharmaceutical chemistry pointed out that besides applying sunscreen outdoors, eating foods rich in polyphenols is an effective strategy for skin protection. So, add this blueberry jam to your diet to protect your skin and make you look younger.
recipes and nutrition information: blueberry jam Credit: Sarah pfluglert / Livestrong. Com
2. Rosemary and olive oil almonds are important for skin health. According to a 2015 article in biomolecule and therapeutics, exposure to ultraviolet (UV) can lead to a rapid reduction in vitamin E. So it's important to supplement it with what you eat. Vitamin E can also help prevent the breakdown of collagen. Collagen is a structural protein existing in the skin, which can be broken down by ultraviolet rays, leading to skin aging. An ounce, or 23 almonds, contains 37% of your daily vitamin E requirements. These rosemary almonds and olive oil almonds are the perfect vitamin E package in your diet.
formula and nutrition information: rosemary almond and olive oil almond Credit: Sarah pflugradt / Livestrong. Com
III. Do you know that your skin is 30% water? That's why water is so important to keep your skin full and elastic. When the body does not have enough water, the skin will be damaged. Wrinkles become more pronounced and the skin looks unhealthy. This lemon sprite not only contains water, but it also uses the whole lemon, peel and all! Lemon peel contains a substance called limonene, which can help prevent skin cancer called squamous cell carcinoma, according to an article published in the journal Nutrition and cancer in 2000. A lot of vitamin C in lemon and peel also helps to keep skin bright and shiny.
formula and nutrition information: all lemon sprite Credit: Sarah puvluglert / Livestrong. Com
4. Grape bruschetta
grape contains a famous antioxidant called resveratrol, which has been proved to protect skin cells from the sun and protect collagen in the skin from damage. Archives of physical chemistry and Biophysics, 2011 review. The breakdown of collagen will make the skin aged and make the skin dull. The water content of grape is also very high, which is beneficial to supplement water loss, improve hardness and fullness. Try this interesting way to get resveratrol naturally!
recipes and nutrition information: grape bruschetta Credit: Sarah puvluglert / Livestrong. Com
5. Most of the damage we see on the skin is caused by environmental factors, such as ultraviolet light from the sun. UV can cause inflammation, redness and wrinkles. However, carrots contain beta carotene, which can help protect the skin from ultraviolet rays and reduce the impact on the skin. Eating foods rich in beta carotene is no substitute for sunscreen, but it helps your body glow naturally from the inside. This carrot and cucumber salad is a creative way to get more beta carotene in your diet.
recipes and nutrition information: carrot and cucumber salad
it's not a secret that a diet rich in fruits and vegetables is the key to skin health and radiance. Among the fruits you eat, the maximization of vitamins can help you get more benefits in the pursuit of a younger appearance. Pineapple contains vitamin C and a small amount of β - carotene, which means that pineapple can not only help to resist the damage of sunlight, but also resist the influence of cigarette smoke and environmental pollution. Vitamin C, along with its natural moisture content, helps to improve the moisture content and firmness of the skin. As an extra treat, strawberries and lime juice in this recipe are also a healthy source of vitamin C.
recipes and nutritional information: caraway and lime pickling pineapple stacker Credit: Sarah pfluglert / Livestrong. Com
7. Soybean and mushroom salad
in the past few years, it has been criticized for containing nutrients called isoflavones that mimic estrogen in vivo, but this study has health benefits. It's still very strong. Isoflavones in 2016 review article soybean help to keep skin elasticity, keep skin moisture and improve pigmentation, all of which are important for skin health. In addition, individuals fighting acne, especially women, were found to have higher levels of dihydrotestosterone (DHT). A 2015 skin endocrinology study found that isoflavones in soybeans reduced DHT levels and the appearance of acne. Maodou is delicious with fresh mushrooms, so this salad is a light and healthy lunch or side dish.
recipes and nutrition information: soy bean and mushroom salad Credit: Sarah pfluglert / Livestrong. Com
8. Chocolate, orange, salt, walnuts completely, the combination of diet and external protective factors (sunscreen, hat and clothes) is a good way to resist ultraviolet rays, which will make the skin lose elasticity and wrinkle. And roughness.
chocolate, especially dark chocolate, contains polyphenols. According to an article published in 2016 in the International Journal of Molecular Sciences, this may reduce the sun's response toSkin damage. The darker the color of chocolate, the more polyphenols it contains, so when buying chocolate, pay attention to the higher proportion of cocoa solids. Walnuts in this formula also provide a source of omega-3 fatty acids, which are essential to protect the skin from the effects of sun aging.
recipe and nutrition information: chocolate, orange, salted walnut Credit: Sarah pfluglert / Livestrong. Com
9. Turmeric pickled chicken tender meat is famous for adding color and flavor to vegetable dishes. It is also known for its health benefits, especially its ability to reduce inflammation. If your skin is red, inflamed or unbalanced, you may have some inflammation. Inflammation is associated with aging of the outer skin. This may be a major cause of skin aging, according to an article published in the Journal of cosmetic dermatology in 2008. Adding more turmeric to your diet can help reduce systemic inflammation, even eliminate your complexion, and help protect it from the aging process. These chicken cubes are the perfect way to put turmeric in your daily cooking.
recipe and nutrition information: Curcuma marinated roast chicken Credit: Sarah pfluglert / livestrong.com
tomatoes have many shapes, sizes and tastes. Just a glass of tomato can provide more than a third of the daily recommended amount of vitamin C (when you want to have rejuvenating skin, eating foods containing vitamin C should be the most important.) Current research shows that vitamin C plays an important role in helping the body to make collagen, the protein that keeps vitamin C in the skin and looks healthy. A review article published in nutrition magazine in 2017 pointed out that the increase in fruit and vegetable intake was positively related to healthy skin, mainly due to vitamin C content in agricultural products. Make this light and healthy recipe with fresh tomatoes in summer.
recipes and nutrition information: tomatoes with yoghurt ranch sauce Credit: Sarah pfluglert / livestrong.com
What do you think? Do you know these foods are good for skin health? Have you tried these recipes? What's your opinion? Which one do you like best? What other foods, meals or snacks do you like to boost your skin? Share your thoughts, suggestions and questions in the comments below!
Credit: Sarah pfluglert / livestrong.com