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What You Should Eat For Healthy, Glowing Skin
It’s no news that beauty is related to good health. While luxury serums may do wonders on the surface, a healthy diet lays the foundation. So to get clear complexion, I asked the nutritional experts at Mount Sinai Hospital and Karin Hermoni, Ph.D.—skin care expert and Head of Science and Nutrition at Lycored—about the best beauty foods.
Tomatoes are a great beauty food mainly due to antioxidants like carotenoids and vitamin C. It contains lycopene—a powerful antioxidant and red carotenoid known for fighting free radicals, inducing the body’s protective mechanism against oxidative stress and inflammation. In other words, your skin can improve overall appearance and texture plus cope better in different environments.
2. GREEN LEAFY VEGETABLES
Green leafy vegetables like kale promote general eye and skin health. As the ideal dietary source for Lutein—a yellow carotenoid great for enhancing skin hydration and balancing skin’s response to stress—it’s also well known for helping eyes adjust better to different parts of the light spectrum such as blue-, UV- and even visible light.
3. SALMON
For better skin elasticity and moisture, go for salmon, which consists of a beneficial red carotenoid called Astaxanthin. Known for its antioxidant activity, the pigment is best absorbed when consumed with healthy fats such as olive oil or avocado. Try cooking salmon with olive oil, then add lemon and rosemary for flavor and extra benefits. When in doubt, pair the fish with tomato and green leafy vegetables.
4. CITRUS FRUITS
Want youthful looking skin? Then eat more citrus fruits such as oranges for the Vitamin C. Beyond its hydrating effects and natural antioxidants supporting normal function of the skin, it’s also linked to preserving and protecting natural collagen. However, since the vitamin is sensitive to oxidation, eat the whole fruit fresh instead of cooking it for maximum benefit. (You’ll get more fiber this way too!)
5. WALNUTS
Healthy fats such as Omega-3 fatty acids are essential for glowing skin, since they retain cell hydration and fight against harmful elements. To get a healthy dose, choose walnuts. Not only are they high in fiber, they’re also packed with vitamin E, which is a potent, free radical fighting antioxidant. What’s more, walnuts can help improve and protect skin texture, leaving you with fewer lines and wrinkles.
Recommended by Julie Devinsky, MS, RD Clinical Dietitian at The Mount Sinai Hospital
6. BONE BROTH
Soups are a terrific beauty food. But rather than going for creamy soups, which may be loaded with cream and dairy that could wreak havoc on your skin, try bone broth instead. Jam packed with calcium, magnesium, and Vitamin C, bone broth is a much better source for natural collagen to keep skin firm, smooth and elastic.
As a final takeaway, Rapaport noted,
Multiple studies have shown that diets with ahigh glycemic load can trigger acne in some people. This suggests a carbohydrate-richand sugar loaded diet can increase acne due to the effects sugar has on insulin,oil production and gut bacteria. For a glowing complexion, eat foods that are high in fiber and healthy fats, filled with antioxidants and low in sugar such as avocado, blueberries, walnuts and salmon.
Splitting my time between New York and Hong Kong, I’m always on the prowl for the latest and greatest restaurants, food trends, and style news. I have contributed to ELLE (Hong Kong), The Knot, The Wall Street Journal Asia, and Valentino (Asia Pacific). As a history buff, I’... MORE
I’m a freelance food and luxury writer who has contributed to ELLE (Hong Kong), The Knot, the Wall Street Journal Asia, Boca Raton Observer and more. Follow me on twitter @eustaciahuen.
Here are their top picks.
1. TOMATOESTomatoes are a great beauty food mainly due to antioxidants like carotenoids and vitamin C. It contains lycopene—a powerful antioxidant and red carotenoid known for fighting free radicals, inducing the body’s protective mechanism against oxidative stress and inflammation. In other words, your skin can improve overall appearance and texture plus cope better in different environments.
 |
2. GREEN LEAFY VEGETABLES
Green leafy vegetables like kale promote general eye and skin health. As the ideal dietary source for Lutein—a yellow carotenoid great for enhancing skin hydration and balancing skin’s response to stress—it’s also well known for helping eyes adjust better to different parts of the light spectrum such as blue-, UV- and even visible light.
 |
For better skin elasticity and moisture, go for salmon, which consists of a beneficial red carotenoid called Astaxanthin. Known for its antioxidant activity, the pigment is best absorbed when consumed with healthy fats such as olive oil or avocado. Try cooking salmon with olive oil, then add lemon and rosemary for flavor and extra benefits. When in doubt, pair the fish with tomato and green leafy vegetables.
4. CITRUS FRUITS
Want youthful looking skin? Then eat more citrus fruits such as oranges for the Vitamin C. Beyond its hydrating effects and natural antioxidants supporting normal function of the skin, it’s also linked to preserving and protecting natural collagen. However, since the vitamin is sensitive to oxidation, eat the whole fruit fresh instead of cooking it for maximum benefit. (You’ll get more fiber this way too!)
 |
5. WALNUTS
Healthy fats such as Omega-3 fatty acids are essential for glowing skin, since they retain cell hydration and fight against harmful elements. To get a healthy dose, choose walnuts. Not only are they high in fiber, they’re also packed with vitamin E, which is a potent, free radical fighting antioxidant. What’s more, walnuts can help improve and protect skin texture, leaving you with fewer lines and wrinkles.
Recommended by Julie Devinsky, MS, RD Clinical Dietitian at The Mount Sinai Hospital
6. BONE BROTH
Soups are a terrific beauty food. But rather than going for creamy soups, which may be loaded with cream and dairy that could wreak havoc on your skin, try bone broth instead. Jam packed with calcium, magnesium, and Vitamin C, bone broth is a much better source for natural collagen to keep skin firm, smooth and elastic.
As a final takeaway, Rapaport noted,
Multiple studies have shown that diets with ahigh glycemic load can trigger acne in some people. This suggests a carbohydrate-richand sugar loaded diet can increase acne due to the effects sugar has on insulin,oil production and gut bacteria. For a glowing complexion, eat foods that are high in fiber and healthy fats, filled with antioxidants and low in sugar such as avocado, blueberries, walnuts and salmon.
Splitting my time between New York and Hong Kong, I’m always on the prowl for the latest and greatest restaurants, food trends, and style news. I have contributed to ELLE (Hong Kong), The Knot, The Wall Street Journal Asia, and Valentino (Asia Pacific). As a history buff, I’... MORE
I’m a freelance food and luxury writer who has contributed to ELLE (Hong Kong), The Knot, the Wall Street Journal Asia, Boca Raton Observer and more. Follow me on twitter @eustaciahuen.
Healthy food choices: Dietetic project begins at Freedom
LIMA — An enthusiastic group of Freedom Elementary students gathered in the school cafeteria Wednesday for the kickoff of the Crave the FAV project.
Crave the FAV — which stands for Fruits And Vegetables — is a nutrition education and research project led by the dietetic internship program at Bluffton University in partnership with Lima schools and DNO Produce, the company based in Columbus providing the fruits and vegetables to Lima schools and Activate Allen County.
“This spring we were approached by Lima city schools and DNO Produce about doing a project within the Lima city school system,” said Jennifer Little, dietetic internship experience coordinator. “The project is intended to increase the understanding of how the fresh fruit and vegetable program could be expanded to include an educational component.”
Crave the FAV — which stands for Fruits And Vegetables — is a nutrition education and research project led by the dietetic internship program at Bluffton University in partnership with Lima schools and DNO Produce, the company based in Columbus providing the fruits and vegetables to Lima schools and Activate Allen County.“This spring we were approached by Lima city schools and DNO Produce about doing a project within the Lima city school system,” said Jennifer Little, dietetic internship experience coordinator. “The project is intended to increase the understanding of how the fresh fruit and vegetable program could be expanded to include an educational component.”
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