The beauty diet
Ever woken up pale and puffy instead of glowy and refreshed? It's no mystery why: Your face mirrors what you eat. Choosing the right foods can actually make you prettier. Here's what to pile on your plate for clear skin, shiny hair and a brighter smile.
What to eat Wild salmon, sardines, Atlantic mackerel and herring
The beauty of them These swimmers are packed with omega-3 fatty acids, which help decrease inflammation (they aid in treating psoriasis, an inflammatory skin condition) and improve blood circulation, producing a healthy glow, says Richard Asarch, M.D., author of The Beautiful Skin Diet (Ideal Publishing). Even better, a study in Journal of the American College of Nutrition found that elderly people who had eaten more fish and veggies over their lifetime had fewer wrinkles. Possible reason: Upping your omega-3s helps blunt the potentially harmful impact of omega-6s, which are found in red meat and processed foods; most of us get too many 6s, which can result in inflammation, says SELF contributor Joy Bauer, R.D. Unchecked, inflammation can damage the collagen in skin, causing wrinkling.
The beauty of them These swimmers are packed with omega-3 fatty acids, which help decrease inflammation (they aid in treating psoriasis, an inflammatory skin condition) and improve blood circulation, producing a healthy glow, says Richard Asarch, M.D., author of The Beautiful Skin Diet (Ideal Publishing). Even better, a study in Journal of the American College of Nutrition found that elderly people who had eaten more fish and veggies over their lifetime had fewer wrinkles. Possible reason: Upping your omega-3s helps blunt the potentially harmful impact of omega-6s, which are found in red meat and processed foods; most of us get too many 6s, which can result in inflammation, says SELF contributor Joy Bauer, R.D. Unchecked, inflammation can damage the collagen in skin, causing wrinkling.
Eat more colors for smooth skin
What to eat Dark orange, red or green fruit and veggies, such as butternut squash, carrots, cantaloupe, sweet potatoes, tomatoes, spinach
The beauty of them The Crayola-colored orange and red in most of these foods is due to beta-carotene, an antioxidant that converts to vitamin A in your body and switches on DNA that's in charge of producing new skin cells and shedding old ones, Bauer says. (In green produce, chlorophyll masks the color of the beta-carotene.) A regular influx of new cells keeps the surface of your skin smooth, fresh-looking and resistant to irritants and damage. (It's no coincidence that some of the best topical healthy-skin ingredients, retinoic acid and retinol, are derivatives of vitamin A.) Plus, beta-carotene acts like Pac-Man, eating up free radicals that cause DNA mutations that can lead to wrinkles.
The beauty of them The Crayola-colored orange and red in most of these foods is due to beta-carotene, an antioxidant that converts to vitamin A in your body and switches on DNA that's in charge of producing new skin cells and shedding old ones, Bauer says. (In green produce, chlorophyll masks the color of the beta-carotene.) A regular influx of new cells keeps the surface of your skin smooth, fresh-looking and resistant to irritants and damage. (It's no coincidence that some of the best topical healthy-skin ingredients, retinoic acid and retinol, are derivatives of vitamin A.) Plus, beta-carotene acts like Pac-Man, eating up free radicals that cause DNA mutations that can lead to wrinkles.
The eating plan
Creating a diet with foods that help you look your beautiful best is easy. Try this 1,650-calorie, one-day plan from SELF contributor Joy Bauer, R.D.
Breakfast
1 cup whole-grain, fortified cereal
1 cup skim milk
1/2 cup fresh sliced strawberries
1 tbsp chopped walnuts
1 cup green tea
1 cup whole-grain, fortified cereal
1 cup skim milk
1/2 cup fresh sliced strawberries
1 tbsp chopped walnuts
1 cup green tea
Lunch
3 cups fresh spinach leaves
5 oz wild salmon (fresh or canned)
1/2 cup chopped or cherry tomatoes
1 cup sliced red bell peppers
Toss all with 1 to 2 tsp olive oil and vinegar or fresh lemon juice.
3 cups fresh spinach leaves
5 oz wild salmon (fresh or canned)
1/2 cup chopped or cherry tomatoes
1 cup sliced red bell peppers
Toss all with 1 to 2 tsp olive oil and vinegar or fresh lemon juice.
Snack
1/2 cantaloupe
8 oz nonfat flavored yogurt
1 tbsp sunflower seeds
1/2 cantaloupe
8 oz nonfat flavored yogurt
1 tbsp sunflower seeds
Dinner
5 oz grilled chicken
1 cup broccoli (sautéed in 1 tsp olive oil or canola oil, and garlic)
1 medium baked sweet potato
1 orange
5 oz grilled chicken
1 cup broccoli (sautéed in 1 tsp olive oil or canola oil, and garlic)
1 medium baked sweet potato
1 orange
Dessert
1 oz dark chocolate
1 oz dark chocolate
Brighten your smile with dairy
What to eat Skim milk, lowfat yogurt, lowfat cheese
The beauty of them The key ingredient here is calcium: When you're young, it creates cavity-resistant tooth enamel; when you're an adult, it maintains the integrity of the enamel, so teeth stay strong. Research shows that people who get enough calcium (the RDA is 1,000 milligrams) are less likely to have severe gum disease. Many dairy products add vitamin D to enhance absorption.
The beauty of them The key ingredient here is calcium: When you're young, it creates cavity-resistant tooth enamel; when you're an adult, it maintains the integrity of the enamel, so teeth stay strong. Research shows that people who get enough calcium (the RDA is 1,000 milligrams) are less likely to have severe gum disease. Many dairy products add vitamin D to enhance absorption.
