Look Great Feel Good: May 2009

Think expensive spa treatments, creams and plastic surgery is the key to lasting beauty? Think again! Lisa Drayer is a beauty nutritionist and health reporter and in her latest book, 'The Beauty Diet: Looking Great Has Never Been so Delicious', she writes that it's not what you put ON your body that makes you beautiful, it's what goes IN your body. She shared her Top 10 Beauty Foods that can visibly improve your skin, hair, teeth, nails, and overall health!

Wild Salmon
Salmon (especially the wild kind) is one of the healthiest foods you can eat. What's even more exciting is that consuming pink fish can enhance your beauty. I picked salmon for my Top 10 list because it is one of the best food sources of omega-3 fatty acids, those beneficial fats that enhance our health and appearance by fighting inflammation, keeping our cells supple, improving circulation, and helping our brains function optimally. Salmon is a beauty food because its nutrients play a key role in keeping the skin's outer layer soft and smooth. The omega-3s in salmon reduced the inflammation on the cellular level that can cause redness, wrinkles, and loss of firmness.
Salmon offers multiple beauty benefits:
Omega-3 fatty acids. These replenish the lipids in the skin, which helps keep the skin flexible, helps reduce moisture loss, and may improve acne symptoms. Studies have found that fish oils can protect against the sun's ultraviolet rays, which can lead to free-radical damage, skin aging, and the potential for skin cancer. Other research suggests that omega-3 fats may help keep eyes healthy by protecting against dry eye syndrome. While it is possible to buy fish oil in capsules, research has suggested that fatty acids are absorbed better from whole-food sources. The beneficial fatty acids in salmon (and other fatty fish, such as herring and trout) are eicosapentaenoic acid (EPA) and docosalhexaenoic acid (DHA). Technically these fatty acids aren't "essential," because the human body is capable of synthesizing them, but this process depends on many different factors. The simplest and most pleasurable way to obtain fatty acids in optimal amounts is to eat them!
Protein. Salmon is one of the best sources of high-quality, easily digested protein that is low in saturated fat. To maintain healthy skin and grow healthy hair and long, strong fingernails, you need to eat protein every day. Protein also plays an essential role in the production of collagen (which gives skin it's structure) and elastin (which gives skin its flexibility). Your body needs protein to make everything from neurotransitters and antibodies to the enzymes that power chemical reactions and the hemoglobin that carries oxygen in your blood. Protein is good for suppressing appetite because it is digested slowly and does not cause an elevation in blood sugar.
Astaxanthin. Salmon is the richest food source of the powerful orange pigment called astaxanthin (the same substance that makes cooked lobsters red). Astaxanthin is a powerful antioxidant, 10 times more potent than beta-carotene and 100 (or more!) times more powerful than vitamin E. Potent antioxidants have dynamic antiaging effects, so salmon is a food that helps keeps us young.
DMAE. Salmon is a rare dietary source of dimethylaminoethanol (DMAE). This substance is a precursor to the neurotranmitter acetylcholine, a brain chemical responsible for communication between nerve cells and muscles. DMAE helps cognitive function, and as an added benefit it improves muscle tone and firmness in the face, thereby reducing wrinkles. DMAE is now being added to many topical beauty preparations, as it appears to help skin tone without any unsightly or uncomfortable side effects.
Vital Vitamins. Salmon contains vitamin D, B vitamins (both covered later in this chapter), and other micronutrients. Salmon is the best whole-food source of vitamin D, which is difficult to obtain from natural-food sources. Vitamin D plays a crucial role in absorbing calcium, which in turn promotes strong bones and teeth.
Mighty Minerals. Salmon is an excellent source of potassium, selenium, and other minerals. Selenium helps the skin stay youthful by protecting it against sun exposure and helping it retain its elasticity.

Low-Fat Yogurt
I've included low-fat yogurt in my Top 10 Beauty Foods because it is a terrific source of calcium, which is especially helpful if you want strong bones, beautiful nails, good posture, and a beautiful smile. One cup of plain, low-fat yogurt supplies about 450 milligrams of calcium. That's more than the amount of calcium in a cup of fat-free milk, and it supplies close to half of your daily calcium needs. The beauty benefits of yogurt are not limited to its calcium content, though. Eight ounces of yogurt has two grams of zinc, which is beneficial for your skin. Pick up a container of yogurt for its:
Protein. By now you know how important it is to eat some protein every day to have beautiful hair and nails, to keep hunger from getting the best of you, and to jeep every aspect of your body functioning and in good repair. Eight ounces of yogurt contains 12 grams of protein.
Beneficial Bacteria. Yogurt contains live microorganisms such as L. acidiophilus that promote the growth of healthy bacteria in the intestinal tract. Lactobacteria manufacture B vitamins, help digest dairy products, and inhibit the growth of harmful bacteria in your gut. The live cultures in the yogurt produce lactase, which breaks down the lactose. This is helpful for lactose-intolerant individuals.
Vital Vitamins. Yogurt contains B vitamins, which are necessary for many body func tions, including cell growth and division.
Mighty Minerals. Yogurt contains other beauty-enhancing minerals in addition to calcium, including approximately the same amount of potassium as a banana. Yogurt can be classified as an anticariogenic, meaning it fights cavities. The calcium and phosphorus in yogurt favor the remineralization of the enamel on our teeth, making our teeth sparkling and cavity-free.

Oysters
The expression "The world is your oyster" suggests that oysters have a world of benefits tucked inside their shell. These little gifts from the sea are on my Top 10 list because they are the best whole-food source of zinc. People often think of oysters as an aphrodisiac, but the high zinc content of oysters is a great beauty benefit as this mineral is a major player in skin renewal and repair. It helps create collagen, which provides the structural support in skin. It also has antioxidant properties and has been shown to be a protective nutrient at the cellular level. Zinc helps maintain stronger nails, keeps the scalp and hair healthy, and helps protect eyes from vision problems. Zinc is highly concentrated in the retina, where it serves as a critical anti-oxidant and helps protects against eye-related diseases.
Mighty Minerals. In addition to its beauty benefits, zinc is essential for a healthy immune system, aids in wound healing, plays a role in our sense of smell and taste, supports normal growth and development, and is essential fro DNA synthesis. Oysters are also a good source of selenium, which helps your skin retain its natural elasticity.
Protein. Oysters are a source of protein, and we need to eat some protein every day to have healthy hair, strong fingernails, and frim skin. Our body uses protein to make neurotransmitters, antibodies, enzymes, hemoglobin, and more.
Vital Vitamins. Six cooked oysters have 1 microgram of vitamin B12 (the recommended dietary allowance is 2.4 micrograms). It is important for many reasons, including its critical role in metabolism, cell growth, and the synthesis of fatty acids.

Blueberries
With their bright flavor and unmistakable blue hue, blueberries seem to be trying to attract our attention. Today the humble blueberry is experiencing a new level of popularity, not because it has a significant amount of any one vitamin or mineral but because of its unusual antioxidant profile. Researches at a U.S. Department of Agriculture (USDA) lab at Tufts University in Boston, Massachusetts, rank blueberries number one in antioxidant activity when compared to 40 common fresh fruits and vegetables. Blueberries contain many plant compounds that combine to make this sweet fruit an antioxidant superstar. I included blueberries in my Top 10 Beauty Foods because their antioxidant, antiaging, and anti-inflammatory effects protect you from premature aging. Blueberries contain:
Anthocyanins. These are the blue-red pigments that also are present in red wine and other foods; they not only give blueberries their color but also enhance their antioxidant and anti-inflammatory properties. Blueberries contain at least five different anthocyanins, which boost the effects of vitamin C, neutralize free-radical damage to the collagen matrix (the basis of all body tissues, including skin), protect the neurons in the brain, and strengthen blood vessels.
Vital Vitamins. Blueberries offer a healthy dose of vitamin C and vitamin E. These potent vitamins have antioxidant properties, which help to fight aging by ridding our bodies of harmful chemicals that have damaging, long-term effects on our features and internal organ systems.
Mighty Minerals. Blueberries are a source of potassium, which helps to lower blood pressure and boost circulation throughout the body.
Lutein and Zeaxanthin. These chemically similar carotenoids are important for our eyes. They appear to protect the eyes though their antioxidant effects, as well as they ability to filter out UV light. One cup of blueberries contains 118 micrograms of lutein and zeaxantin combined.
Ellagic Acid. This antioxidant prevents cell damage and may be protective against cancer.
Fiber. A cup of blueberries has almost 4 grams of dietary fiber. Fiber helps you feel full without adding calories to your diet, which is a big bonus when it comes to staying slim. Plus fiber helps control cholesterol and protects against diseases of the intestinal tract.

Kiwifruit
Kiwifruit offers a rich nutritional reward in a small. Delicious package. Inside of this small, brown, fuzzy fruit - about the size and shape of a very large egg - you'll find semitranslucent green flesh and small black seeds around a white center. Kiwifruit has a unique sweet flavor something like a combination of strawberries, pineapples, and bananas. I've included kiwifruit among the Top 10 Beauty Foods because it offers more than just a tropical touch for your fruit salad: it has an unusually abundant amount of vitamin C and other antiaging antioxidants. Kiwifruit offers beauty benefits from stimulating collagen synthesis (vital to lovely skin) to maintaining healthy bones and teeth to protecting against wrinkles and premature aging. Because kiwis are antioxidant all-stars, they can help neutralize free radicals, which otherwise can cause damage to cells that could lead to inflammation, cancer and heart disease.
Vital Vitamins. One cup of peeled kiwifruit contains more vitamin C than an equivalent amount of oranges. Vitamin C in kiwifruit is integral for collagen production and the maintenance of healthy skin, and research has suggested that high vitamin C intake is associated with fewer wrinkles. Aside from collagen synthesis, the vitamin C in kiwi is essential to the formation of healthy bones, teeth, and capillaries; plus, the vitamin may keep our eyes healthy by protecting against cataracts. Vitamin C also helps protect proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA) from damage by free radicals.
Antioxidants. One kiwi also contains 40 micrograms of the powerful antiaging antioxidant beta-carotene, plus it contains the fat-soluble antioxidant vitamin E, which is usually found in buts and oils. And there's more. Kiwis are rich in phytonutrients that protect the DNA in the nucleus of human cells from free-radical damage. Researchers are not yet certain which compounds in kiwi give the fruit its extra protective antioxidant capacity, but they are sure it is not the fruit's vitamin C or beta-carotene content.
Lutein and Zeaxanthin. As you read with blueberries, these phytonutrients appear to be important to eye health. One cup of peeled kiwifruit contains 216 micrograms of lutein and zeaxanthin combined.
Fiber. Two kiwis contain 5 grams of fiber, which helps keep you slim by promoting a feeling of fullness without contributing calories. Fiber also helps control your cholesterol and blood sugar levels and protects against gastrointestinal disorders.
Mighty Minerals. Kiwifruit contains several beneficial minerals. One cup of peeled kiwifruit has 552 milligrams of potassium - slightly more than a cup of sliced bananas. Potassium is beneficial to cardiovascular health. Kiwis also contain magnesium, which is a major component of bones and teeth.

Sweet potatoes
The orange color of sweet potatoes gives their secret away. Sweet potatoes are on my list of Top 10 Beauty Foods because of their big boost of beauty-enhancing beta-carotene, a fat-soluble pigment found in many orange vegetables and fruits. It is a powerful antioxidant that protects our cells by destroying the free radicals that can damage cells (including skin cells) and cause age-related disorders. The body converts beta-carotene to vitamin A, which helps keep your skin smooth, so incorporating sweet potatoes into your diet can help you achieve wrinkle-free skin. Beta-carotene also may protect your skin from the damage caused by sun exposure. One cup of cubed sweet potato contains a stunning 14, 260 micrograms of beta-carotene.
To help simplify the process of choosing nutritious foods, scientists at the Center for Science in the Public Interest have developed a point system. Food are given points for dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron, and calcium. Points are deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars, and caffeine. The higher the score, the more nutritious the food. According to this point system, the sweet potato is the number-one most nutritious vegetable! For a modest 115-calorie investment, you get a huge nutritional return.
Vital Vitamins. One sweet potato more than meets the recommended dietary allowance for Vitamin A. When your body converts the beta-carotene from your sweet potato into Vitamin A. It will help keep your skin looking smooth and soft. Vitamin A also is important to good vision and eye healthy, cell division and differentiation, normal functioning of your immune system and healthy bones, teeth, skin, hair and fingernails. Additionally, one cup of canned sweet potato (which weighs more than a cup of uncooked) has 63 milligrams of the wondrous water-soluble antioxidant vitamin C.
Mighty Minerals. Sweet potatoes help keep your bones strong and teeth sparkling with 40 milligrams of calcium per cup. They are also a good source of magnesium, which plays a critical role in hundreds of chemical reactions in the body, as well as a source of manganese, a trace mineral that helps keep bones strong and blood glucose levels normal. Sweet potatoes also have a significant amount of potassium, which is vital for the sodium/potassium balance in the body. I often recommend potassium-rich foods for those retaining water due to excess consumption of sodium-rich foods.
Fiber. It's more exciting than you think. Fiber helps you stay slim, helps control the level of cholesterol in your blood, and helps prevent problems from developing in your intestinal tract. One cooked sweet potato contains 4 grams of dietary fiber.

Spinach
Spinach is a versatile, affordable, readily available, low-calorie leafy green vegetable that is loaded with beauty-enhancing nutrients. I included it in my Top 10 beauty Foods because of its exceptional lutein content, which keeps our eyes healthy and bright. Spinach also contains a significant amount of beta-carotene, as well as vitamin C, several B vitamins, magnesium, iron, calcium, potassium, zinc, dietary fiber, and even omega-3 fatty acids, making it a wonderfully nutrient-dense vegetables. Following are some of the beneficial micro-nutrients in this super-food:
Lutein and Zeaxanthin. One cup of cooked frozen spinach is ranked number one among vegetables by the USDA National Nutrient Database for Standard Reference (Release 20) for its content of the related antioxidants lutein and zeaxanthin. Lutein is particularly important to eye health. The human body easily absorbs lutein and deposits it in the region of the retina called the macula and in the lens of the eye where lutein is able to filter light and prevent oxidation of proteins or lipids within the lens. Lutein acts like "natural sunglasses" by protecting your eyes and also helps prevent damage to your cells, keeping your skin, brain, and heart in great condition. A Harvard University study published in the Jouranl of the American Medical Association found that consuming 6 milligrams of lutein (60 grams of fresh spinach) a day was associated with a 43 percent lower risk of macular degeneration. In addition, studies indicate that people who eat leafy greens are protecting themselves against cancer, cardiovascular disease, and age-related disorders.
Beta-carotene. Spinach is an excellent source of beta-carotene, a key beauty nutrient. One cup of frozen spinach (boiled and drained) has 13, 750 micrograms of beta-carotene, nearly as much as baked sweet potato and more than a cup of boiled carrots!
Alpha-lipoic acid. Spinach has a special gift for you: the antiaging, anti-inflammatory, antioxidant compound alpha-lipoic acids works synergistically with other antioxidants in the skin to reduce the damaging inflammatory effects of sun exposure. It replenishes other antioxidants like vitamins C and E, plus it helps regulate glucose metabolism and keep blood sugar levels stable. It protects cell and mitochondrial lipid membranes from free-radical damage and is especially protective to the mitochondria in nerve cells. This means it may play a role in preventing the effects of aging on the brain. Alpha-lipoic acid boosts cellular levels of glutathione, an antioxidant of tremendous importance in overall health and longevity and essential to the functioning of the immune system.
Vital Vitamins. Spinach is a helpful source of vitamin C. One cup of cooked spinach has 18 milligrams of vitamin C. Spinach is also an unusually good plant source of the fat-soluble antioxidant vitamin E, which helps protect you from accumulating damage caused by free radicals. Previous research has suggested that vitamins C and E and beta-carotene - all found in spinach - may protect against cataracts. Spinach is also impressive as a source of folate (vitamin B9). One cup of raw spinach has 58 micrograms- about 15 percent of your recommended dietary allowance of 400 micrograms. Among its other roles, folate is necessary for the production and maintenance of new cells, including red blood cells, because it is needed to replicate DNA.
Mighty Minerals. Among vegetables, spinach contains an unusually high amount of magnesium, which plays a vital role in hundreds of the body's chemical reactions. With 167 milligrams per cup, raw spinach is also a good source of heart-healthy potassium. Spinach is rich in calcium, although much of it is unavailable, because oxalic acid in spinach binds with calcium, preventing its absorption. It's also rich in iron. To increase your absorption of iron from spinach, drink a glass of orange juice or otherwise include some vitamin C with your meal.

Tomatoes
I added tomatoes to my Top 10 Beauty Foods because they provide the greatest amount of the antiaging antioxidant lycopene, the bright red carotenoid pigment that gives tomatoes, watermelons, and pink grapefruit their distinct ive color. Believe it or not, tomatoes are one food I encourage you to enjoy processed. The lycopene in tomatoes is actually more easily absorbed by the body after it is processed into juice, sauce, ketchup, or canned tomato paste. It's a great staple to keep in your pantry to add to soups or stews for an antioxidant boost.
Lycopene. This powerful antiaging antioxidant is thought to have the highest antioxidant effects, lycopene may help protect against cardiovascular disease, cancer, macular degeneration, and possibly other diseases, such as diabetes and osteoporosis. One study that involved easting 16 milligrams of tomato paste very day for several weeks showed that ingesting lycopene may protect against sunburn.
Additional Antioxidants. Tomatoes contain other antioxidants that work hard to protect you from internal damage, including beta-carotene, vitamin C, and vitamin E. These antioxidants are known for their anti-inflammatory and antiaging properties. In addition, tomatoes contain the related antioxidants lutein and zeaxanthin, which are important to eye health.
Mighty Minerals. Tomatoes contain calcium, which you need for strong bones and teeth; iron, which benefits both your hair and your red blood cells; magnesium, which plays a role in over 300 chemical reactions in the body; and potassium, which helps regulate blood pressure and improves blood circulation. Good blood circulation means efficient delivery of oxygen and nutrients to cells, ultimately giving you a healthy, radiant glow.

Walnuts
Smooth skin tone, healthy hair, vibrant eyes, and strong bones can all be attributed to the dominant nutrients found in walnuts. I've included walnuts among my Top 10 Beauty Foods because they are the only type of nut that contains a significant amount of beauty-enhancing omega-3 fatty acids, plus they also provide vitamin E, a fat-soluble antioxidant that helps protect cells from free-radical damage and is associated with beautiful skin. Walnuts contain:
Omega-3 Fatty Acids. Walnuts contain alpha-linolenic acid, an essential omega-3 fatty acid. In addition to their beauty benefits, including keeping skin smooth and supple, omega-3s have been shown to protect against high blood pressure and heart disease, promote better cognitive function, and contribute to bone strength. They also have anti-inflammatory benefits that help relieve the symptoms of inflammatory skin diseases such as eczema and psoriasis, as well as asthma and rheumatoid arthritis. According to the Institute of Medicine, the recommended intake for alpha linolenic acid is 1.1 grams per day (slightly more for men and pregnant women). One-quarter cup of dried walnut halves (about 12) contains 2.27 grams of alpha-linolenic acid, making walnuts an easy way to get our omega-3s.
Vitamin E. This important antioxidant helps protect cells from free radicals that cause aging. Vitamin E is also an important nutrient for healthy, smooth skin. It helps to boost our immune system and may also keep our eyes bright by reducing the risk of cataracts.
L-arginine. Walnuts contain relatively high levels of the essential amino acid L-arginine, which plays a special role in the body because it is converted into nitric oxide - a chemical that allows blood vessels to relax, brining oxygen and nutrients to your cells and promoting good circulation to your skin. Nitric oxide also acts as a neurotransmitter in the brain and helps the immune system function. L-arginine is of particular interest to people with hypertention, so walnuts can serve as a great addition to their diets.
Might Minerals. Walnuts contain both manganese and copper. Both minerals help enzymes that are in antioxidant defenses. Copper contributes to hair color, and a deficiency of copper can cause changes in the pigment of hair.
Ellagic Acid. This antiaging antioxidant compound supports the immune system and appears to have cancer-fighting properties. Ellagic acid not only helps protect healthy cells from free-radical damage but also helps break down toxins and helps prevent cancer cells from reproducing.
Melatonin. This hormone is more familiar for regulating sleep - remember to get your beauty rest! - but it also is a powerful antioxidant, so it gives your skin a beauty boost.

Dark Chocolate
Chocolate may be described as "sinfully delicious," but in fact it is a heavenly food with many virtues. I've included dark chocolate on my list of Top 10 Beauty Foods because it is a treat for your skin as well as your taste buds. Scientific articles published in the Journal of American Medical Association and other journals reveal that dark chocolate contains as many polyphenols as red wine and has potent antioxidant, antiaging properties. Dark chocolate contains many natural chemicals, including the beneficial flavanoid epicatechin and gallic acid, which are plant compounds that possess antioxidant properties.
Talk about beauty benefits from this delicious treat, a study that involved drinking cocoa showed an increase in blood flow to skin tissue, with improved skin hydration and reduced roughness and scaling among the female study participants. Dark chocolate also appears to protect skin against damage caused by sun exposure, keeping the skin moist, smooth, and less scaly. Topical chocolate skin products are currently available, and chocolate-based treatments have become increasingly popular at spas throughout the country.
Godiva, Neuhaus, Ghirardelli - these decadent dark chocolate treats should be savored on any day, not just on special occasions! While chocolate lovers would argue that any chocolate is delicious, not all chocolates are created equal, and the health effects of chocolate depend on how it is processed. "Dutch processed" cocoa has far fewer health benefits of eating chocolate are negated in milk chocolate. The proteins in milk bind to the antioxidants and make them less bioavailable. Another reason to avoid commercial milk chocolate: according to the FDA, it may contain as little as 10 percent actual chocolate. The rest can be made up of cocoa butter, milk, sweeteners, natural or artificial flavors and emulsifiers.
When it comes to the health benefits of your favorite kind of real chocolate, the most important factor is whether the natural flavanols have been retained in the final product. Typically, the darker the chocolate, the better it is for you, since dark chocolate has the most antioxidants. The percentage of cacao in a product - often given on the label - gives you an idea of the richness of the chocolate taste, but it does not always reflect the flavanol content. Seeing "60% cacao" or "70% cacao" on the label does not guarantee that the product has higher levels of flavanols. This is because manufacturers sometimes remove the flavanols because of their bitter taste. An article in the British medical journal Lancet notes that cocoa solids can be darkened even as the natural flavanols are removed, producing a dark chocolate with fat, sugar, and calories but no health benefits.
Some manufacturers have gone to extra efforts to retain more flavanols in their chocolate as a selling point. The Mars company makes two products high in flavanols, Dove dark chocolate and CocoaVia, as well as Cocoapro cocoa powder. The more processes the chocolate is put through (such as fermentation, alkalizing, roasting), the more flavanols are lost.

Look Good! Feel Great

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