Eat Your Way to Clear, Healthy Skin With These 2. Meals. You Might Like. There are many factors that contribute to the clear, glowing, blemish- free skin everyone strives for (including genetics). Some foods—depending on their vitamin, mineral, and antioxidant content—can actually help promote healthy skin. We searched the web for meals that contain two or more foods with properties known to protect or repair skin. ![]() Blueberry and Walnut Smoothie. Blueberries, one of nature’s most potent antioxidant- containing fruits, provide the color for this simple, healthy smoothie. If you don’t have walnuts on hand to whip up homemade walnut milk, choose your favorite variety of milk (but keep in mind that some studies link whey- protein- based dairy to skin conditions, including acne, thanks to its insulin- boosting abilities) Evidence for acne- promoting effects of milk and other insulinotropic dairy products. Department of Dermatology, Environmental Medicine and Health Theory, University of Osnabruck, Osnabruck. Nestle Nutrition Workshop Series. Pediatric Program, 2. Insulin resistance and acne: a new risk factor for men? Del Prete, M., Mauriello, M. C., Faggiano, A., et al. Department of Molecular and Clinical Endocrinology and Oncology, Federico II University of Naples, Naples, Italy. Endocrine, 2. 01. Mar 2. 5. High glycemic load, milk and ice cream consumption are related to acne vulgaris in Malaysian young adults: a case control study. Ismail, N. H., Abdul Manaf, Z., Azizan, N. Z. BMC Dermatology, 2. Aug 1. 6; 1. 2(1): 1. If you can’t make walnut milk, try throwing a few whole walnuts in there anyways—they contain a healthy dose of magnesium, which is important for healthy blood flow in the skin The influence of oral magnesium sulfate on skin microvasculature blood flow in diabetic rats. Heidarianpour, A., Sadeghian, E., Gorzi, A., et al. Department of Physical Education and Sport Science, Bu- Ali Sina University, Hamedan, Iran. Biological Trace Element Research, 2. Oct; 1. 43(1): 3. Transcript: Anti-inflammatory Diet for Depression. Depression affects more than 150 million people worldwide, making it a leading cause of losing healthy years of. Nicholas Gonzalez discusses the long history and failure of the ketogenic diet for cancer treatment. His expertise and perspective is unmatched. Achieving blemish-free, glowing skin may seem like a daunting task, but the solution may be no further than your kitchen. These 26 meals are packed with. What is the origin of cancer? Is cancer a genetic disease, or have researchers been looking in the wrong place? ![]() ![]() ![]() Quinoa Breakfast Cereal with Berries and Almonds. Your typical morning breakfast may feature oatmeal, but switch things up with quinoa for an extra dose of protein. Whole grains, including quinoa, are a rich source of selenium, which can improve skin elasticity Skin bioavailability of dietary vitamin E, carotenoids, polyphenols, vitamin C, zinc and selenium. Richelle, M., Sabatier, M., Steiling, H., et al. Nestle Research Center, Nestec Ltd., Lausanne, Switzerland. British Journal of Nutrition, 2. ![]() The Suzanne Somers diet, or the Somersize diet, was created by an American actress and entrepreneur Suzanne Somers who is best known for her roles on Three's.Aug; 9. 6(2): 2. 27- 3. Blueberries are high in anthocyanins (one of many antioxidants, which fight off the damage in our bodies caused by free radicals). Almonds are a high source of vitamin E, known to protect our skin from the sun’s rays Berry anthocyanins as novel antioxidants in human health and disease prevention. Zafra- Stone, S., Yasmin, T., Bagchi, M., et al. Research and Development Department, Inter. Health Research Center, Benicia, CA. ![]() ![]() ![]() ![]() Molecular Nutrition Food Research, 2. Jun; 5. 1(6): 6. 75- 8. Tocopherol activity correlates with its location in a membrane: a new perspective on the antioxidant vitamin E. Marquardt, D., Williams, J. A., Kucerka, N., et al. Department of Physics, Brock University, St. Catharines, Ontario, Canada. Journal of the American Chemical Society, 2. May 2. 2; 1. 35(2. Photo: Goodness Green. Kale, Apple, Raspberry, and Goji Green Smoothie. Sip your way to healthy skin with this superfood- packed smoothie. Leafy green kale contains high levels of vitamin K, an essential vitamin known to suppress inflammation (which can result in acne or wrinkles) Vitamin K suppresses the lipopolysaccharide- induced expression of inflammatory cytokines in cultured macrophage- like cells via the inhibition of the activation of nuclear factor . Nicholas Gonzalez offered evidence-based, nutritional protocols for patients with cancer and other degenerative diseases. The Nicholas Gonzalez. Ohsaki, Y., Shirakawa, H., Miura, A., et al. Laboratory of Nutrition, Graduate School of Agricultural Science, Tohoku University, Sendai, Japan. Journal of Nutritional Biochemistry, 2. Nov; 2. 1(1. 1): 1. Chewy, tangy, and sweet goji berries are a rich source of antioxidants, known to ward off the signs of photoaging (aging of the skin often caused by sun damage), including liver spots, freckles, and spider veins. Botanical antioxidants in the prevention of photocarcinogenesis and photoaging. Department of Dermatology, University of Wisconsin, Madison. Experimental Deratology, 2. Sep; 1. 5(9): 6. 78- 8. Apples are also a healthy- skin super- fruit; Fuji and Red Delicious rank highest for antioxidants Apple phytochemicals and their health benefits. Boyer, J., Liu, R. H., Department of Food Science and Institute of Comparative and Environmental Toxicology, Cornell University, Ithaca, NY. Nutrition Journal, 2. Pumpkin Pie Baked Oatmeal. This fall- friendly breakfast is warm and comforting, but it also features two healthy skin- promoting foods: oats and pumpkin. Foods high on the glycemic index (which measures how much a specific food raises blood sugar levels when consumed) can increase inflammation, and as a result, wreak havoc on our skin Insulin resistance: definition and consequences. Lebovitz, H. E., State University of New York Health Science Center at Brooklyn, USA. High GI foods (like white bread, for instance) spike blood sugar levels because the body digests them very quickly, while low GI foods, like oatmeal digest slowly Does diet really affect acne? Ferdowsian, H. R., Levin, S. Physicians Committee for Responsible Medicine, Washington, DC, USA. Skin Therapy Letter, 2. Mar; 1. 5(3): 1- 2, 5. Over- stimulation of insulin/IGF- 1 signaling by western diet may promote diseases of civilization: lessons learnt from laron syndrome. Melnik, B. C., John, S. M., Schmitz, G. Department of Dermatology, Environmental Medicine and Health Theory, University of Osnabruck, Sedanstrasse, Osnabruck, Germany. Nutrition & Metabolism (London), 2. Jun 2. 4; 8: 4. 1. Pumpkin, on the other hand, has loads of beta- carotene, a provitamin that converts to vitamin A (known to improve aged skin) Improvement of naturally aged skin with vitamin A (retinol). Kafi, R., Kwak, H. S., Schumacher, W. E., et al. Department of Dermatology, University of Michigan Medical School, Ann Arbor, MI. Archives of Dermatology, 2. May; 1. 43(5): 6. Salads. 5. Kale Salad With Pomegranate Seeds and Meyer Lemon Vinaigrette Perfect for a light lunch or side salad, this healthy skin medley features kale, avocado, quinoa, pomegranate seeds, pecans, goat cheese, and a homemade Meyer lemon vinaigrette. Leafy greens, especially kale, are high in antioxidants and vitamin K—both of which help the skin look young (antioxidants because they help slow down the process of aging, and vitamin K because it protects the skin’s elasticity). Pomegranate seeds boast super high levels of polyphenols (an antioxidant also found in cranberries) Polyphenol- rich extract of pomegranate peel alleviates tissue inflammation and hypercholesterolaemia in high- fat diet- induced obese mice: potential implication of the gut microbiota. Neyrinck, A. M., Van Hee, V. F., Bindels, L. B., et al. Metabolism and Nutrition Research Group, Louvain Drug Research Institue, Universite catholique de Louvain, Avenue Mounier Brussels, Belgium. British Journal of Nutrition, 2. Mar 1. 4; 1. 09(5): 8. Nicoise Salad With Charred Fish. This hearty salad incorporates tons of Mediterranean staples, including fish, beans, green beans, olives, capers, and red bell pepper. Studies have found that the Mediterranean diet—composed primarily of fruits, vegetables, whole grains, fish, beans, nuts, and olive oil—can protect against acne thanks to high fiber, antioxidant- rich, and Omega- 3- packed foods (all of which help protect the skin from acne flair ups) Mediterranean diet and familial dysmetabolism as factors influencing the development of acne. Skroza, N., Tolino, E., Semyonov, L. Innocenzi, Polo Pontino, Sapienza University of Rome, Rome, Italy. Scandinavian Journal of Public Health, 2. Jul; 4. 0(5): 4. 66- 7. Roasted Beet, Plum, and Kale Salad. Perfect for late summer or early fall, this colorful salad highlights beets, plums, and tomatoes. Beets contain the antioxidant betalain in a higher concentration than most vegetables, and research shows beets may also help reduce the risk for skin cancer Chemoprevention of DMBA- induced UV- B promoted, NOR- 1- induced TPA promoted skin carcinogenesis, and DEN- induced phenobarbital promoted liver tumors in mice by extract of beetroot. Kapadia, G. J., Azuine, M. A., Sridhar, R., et al. Department of Pharmaceutical Sciences, School of Pharmacy, Howard University, Washington, DC. Pharmacology Research, 2. Feb; 4. 7(2): 1. 41- 8. This salad also includes tomatoes, which are a great source of lycopene, an antioxidant found to reduce skin roughness Cutaneous concentration of lycopene correlates significantly with the roughness of the skin. Darvin, M., Patzelt, A., Gehse, S., et al. Charite- Universitatsmedizin Berlin, Department of Dermatology, Berlin, Germany. European Journal of Pharmacology and Biopharmacology, 2. Aug; 6. 9(3): 9. 43- 7. And to round things off, the antioxidant kaempferol—found in kale—may be therapeutic to skin burns Protection of burn- induced skin injuries by the flavonoid kaempferol. Park, B. K., Lee, S., Seo, J. N., Rhee, J. W., et al. Department of Microbiology, College of Medicine, Hallym University, Chuncheon, Korea. Jan; 4. 3(1): 4. 6- 5. Baby Romaine Salad With Date Vinaigrette. Topped with just fennel, oranges, radishes, and almonds, this salad is a cinch. Quercetin, an antioxidant found in fennel, has been found to help treat psoriasis (an inflammatory skin condition) as well as diminish fine lines and wrinkles Screening of flavonoid “quercetin” from the rhizome of Smilax china Linn. Vijayalakshmi, A., Ravichandiran, V., Jayakumari, S. Asian Pacific Journal of Tropical Biomedicine, 2. April; 2(4): 2. 69- 2. The sweet and spicy homemade dressing is a little more involved, but it’s easy to make up a big batch and freeze some for later.
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