Why spend hundreds of dollars each year on skin care when you can simply eat food for healthy, glowing skin?  Foods packed with antioxidants can provide protection to skin in ways that cosmetic products cannot.  These six super foods below have been shown to protect and help nourish skin for a healthy looking complexion.   Throw a few of these antioxidant-packed foods on your plate in order to protect your skin and save yourself money.

1. Almonds. Vitamin E, which helps block sun, is prevalent in these nuts.  It is an antioxidant that helps protect skin cells from damaging UV light and prevent free radicals from forming.  Try sprinkling sliced almonds on top of your salads.

2. Carrots. This vegetable is full of vitamin A, which has been shown to decrease the development of cancer cells within the skin.  Other nutrients in carrots nourish skin, prevent dry skin, and prevent blemishes from developing.  Try to eat at least ½ a cup of carrots every day.

3. Blueberries. This powerful fruit is one of the foods with the highest amount of antioxidants.  These antioxidants prevent damage from free radicals within the body.  Blueberries are also high in vitamin C content.  Sprinkle blueberries on your oatmeal in the morning.

4. Salmon. This fish is one of the highest in omega-3 fatty acids.  These fatty acids decrease inflammatory substances released by the body and reduce clogged pores.  Try adding salmon into one of your meals once a week.

5. Green Tea. Tea is packed with antioxidants called catechins, which have shown to have anti-inflammatory and anti-cancer properties. Green tea has also been shown to neutralize the damages that may appear from excessive sun exposure.  Make it a goal to drink at least two cups of green tea per day.

6. Sweet Potatoes. This potato is full of vitamin C, which is important in the process of collagen production.  Collagen is responsible for the smoothness of skin and when levels are decreased it causes wrinkles.  Try baked sweet potato fries for a dose of this vitamin C packed food.

Remember, before going out and spending money on skin care products, toss a few of these super foods in your diet!

Assistance by Morgan Hoover

Seeds are often left out of the list of nutritious foods you should be eating. There are numerous types of seeds, and they can have different tastes as well health benefits. Seeds are extremely versatile and can be a quick and easy snack or incorporated into your meals. Here are five healthy seeds you should be eating.

1. Chia Seeds

Regardless of their small size, chia seeds pack a powerful nutritious punch.  They’re loaded with omega-3s, antioxidants, fiber, and protein. Studies show that chia seeds also help stabilize blood sugar and can cut you risk for heart disease.

Sprinkle them over your cereal, oatmeal, or even smoothies to add nutrition and texture.

2. Pumpkin Seeds

Don’t throw away those seeds when carving that pumpkin!  Pumpkin seeds have carotenoids, which help you fight disease.  Zinc, another nutrient found in these seeds, help strengthen bones as well as aid in joint health. Also, pumpkin seeds are high in phytosterols, which help fight sicknesses and cancer.

Toss pumpkin seeds in oil and garlic salt and bake them in the oven for a salty, crunchy snack.

3. Sesame Seeds

These seeds are loaded with copper, manganese, magnesium, calcium, iron, phosphorus, zinc, and fiber. These also have seamin and sesamolin, which belong to a group of fiber called lignans. These lower cholesterol as well as protect cells from oxidative damage.

Create an Asian-inspired meal by sautéing chicken with sesame seeds, soy sauce, garlic, and ginger,

4. Sunflower Seeds

These salty seeds contain fiber, which aids in digestion and can help with losing weight. They also contain folate, a nutrient that is extremely important for women who are or could become pregnant. Lastly, they are filled with Vitamin E and copper, which help combat cellular damage.

Toast these seeds in the oven and add them to salads for an added crunch.

5. Flaxseeds

Flaxseeds are also loaded with omega-3s, which reduce inflammation and can lower cholesterol levels. They also contain lignans, which aid in digestion, lowering cholesterol, and cell health.

Apple Oatmeal Flax Cookies

Ingredients

• 1 1/2 cups whole-wheat flour
• 1/4 cup ground flaxseed
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 cup vegetable oil
• 1 cup sugar
• 2 eggs
• 1 teaspoon vanilla
• 2 cups quick oats
• 2 medium apples, peeled and chopped
• 1 cup walnuts

Directions

• Preheat oven to 350° F.
• In a bowl, mix the flour, flax meal, baking soda, and salt. Set aside.
• In a separate bowl, beat together oil, sugar, eggs, and vanilla until fluffy.
• Stir in the oats, apples, flour mixture, and nuts.
  • Spoon out cookies onto a lightly greased cookie sheet.
  • Cook seven to eight minutes, or until edges are slightly brown.

What is your favorite way to eat seeds?

Assistance Provided by Tori Thompson

When you skin starts to become dry or break out, you most likely run to the pharmacy and grab the latest moisturizer or anti-aging cream.  Seldom do we stop and think that our diet may be contributing to our skin issues.  While there is no magic cure for perfect skin, the following foods do promote healthy skin, especially now during wintertime when cold weather can wreak havoc on our hands and face.

Low fat dairy, dark orange and dark green veggies contain vitamin A that helps to heal damaged tissue.

Blueberries, blackberries, strawberries and plums contain antioxidants that protect cells and improve cell health. Veggies such as artichokes, beans and pecans are also high in antioxidants.

Salmon and flax seed contain omega-3 fatty acids which contribute to skin elasticity and strength.

Olive oils that are cold or expeller processed or extra virgin contain vitamin E that preserves collagen and prevents wrinkle formation.

Green tea exhibits anti-inflammatory properties that may prevent the risk of skin cancer.

Water is important in preventing dehydration and also preserving healthy skin.  Water flushes toxins out of the body that may cause skin breakouts.

Hass avocados and almonds are other healthy skin foods. While honey is a great ingredient to make your own honey beauty recipes!

Research assistance provided by Jessica Bennett

Disclosure: I am a nutrition spokesperson for the Hass Avocado Board, National Honey Board, and Almond Board of California.

Picture source

Back by popular demand, here is Diet Quit III. Lots of nutrition misinformation exists today so test your nutrition IQ below – myth or truth?  Also check out Diet Quiz Part I and Diet Quiz Part II.

Always shop the perimeter for the healthiest food.

Myth.  While I’m certainly not disagreeing that fresh fruits, vegetables, lean meats, whole grains, and low-fat dairy can be found on the outside of the supermarket, there are some healthy options found in the aisles that don’t deserve to be neglected.  Ingredients like dried beans, whole grain pasta, canned tomatoes (make your own pizza OR pasta sauces!) and oats for morning oatmeal are found in the aisles.  Also, food manufacturers and grocery stores have caught on to the “shop the perimeter” message and are adding in unhealthy options in those areas to entice you to shop more.  Always, always, read ingredient lists – or better yet, choose lots of whole foods like fruits and vegetables that don’t need ingredient lists!

Diets are not always the best way to get healthy.

Truth.  A typical “fad” diet will usually emphasize the restriction of certain foods or entire food groups as the best way to lose weight.  Anytime that you restrict your calorie intake so drastically you will certainly lose weight, but this is not a long-term result!  As soon as you stop following the diet and return to your previous eating habits, it is very likely that any weight you lost will be put back on.  The best, and most effective way to lose weight and keep it off for the long-term is to follow a healthy lifestyle plan instead of a diet – plan to eat a variety of delicious, nutritious foods, and plan to be active every day or at least 4-5 days a week.  Implement changes to your entire lifestyle and you will begin to see the benefits!

Going vegetarian or vegan is a great way to lose weight.

Myth… sort of.  Some studies do report vegetarians and vegans having lower body weights and/or fat mass, but this should not be your motivation for trying out these types of diets.  Simply put, vegetarian and vegan diets can be done very poorly if you choose less-than-ideal foods.  Think about it – cookies and chips can be vegetarian, right?!  It’s important to make sure that you’re getting all of the protein and calories you need on these diets, not to mention certain important vitamins like iron and vitamin B12.  Again, speak to an R.D. if you have questions about these kinds of diets – they’re the nutrition experts!

Assistance provided by Megan Skinner

You may think that nutrition is too difficult; that there are too many rules to keep in mind. Yes, there are a lot of target numbers, exceptions, nutrients, and more, but really it is simpler than you think. How you feel when you are eating well is the ultimate way to track your nutrition. Instead of worrying about meeting the dietary guidelines for every nutrient, follow the Go, Grow, Glow Principal for healthy living.

In this principal, food requirements are broken down into three broad categories. Incorporating these three groups will bring you to a healthy, balanced state.

GO
Carbohydrates are the main source of energy in the body. They are broken down most readily and provide a quick boost of energy. It is best to choose whole grain carbohydrates because the processing to make white bread, flour, or rice removes a lot of the important nutrients. The part of the grain that is removed is where the fiber and many vitamins are housed. Fiber in whole grains helps to keep you feeling full longer and keeps your digestive track regular. Good choices of carbohydrates are brown rice, oatmeal, whole wheat bread, and quinoa. Aim to have around 45-55 % of total calories from carbohydrates.

GROW
Protein is the nutrient important for growth and development of the body. Protein is composed of various amino acids, which are the building blocks of muscle, cell structure, and DNA. The best choices are lean protein because they have less total fat and saturated fat. It is important to remember that protein can come from non-animal sources. Beans and nuts provide good low-fat options for vegetarians and meat eaters alike. Aim to have 20-30% of total calories from protein.

GLOW
A diet rich in plant-based foods is essential in maintaining a healthy glow. Fruits and vegetables are high nutrient dense without having high energy densities. This means that they have a lot of vitamins and minerals without a lot of fat and calories. Vitamins and minerals are important for physiological functioning to maintain all of the chemical reactions. Many vitamins also function as antioxidants, which are substances that go around collecting free radicals that would otherwise cause damage to the cells. Aim to have 4-5 servings per day of both fruits and vegetables.

Research Assistance by Kaylee O’Connell