Eat Your Way to Beauty with Superfoods

Eat Your Way to Beauty with Superfoods


Add this list of superfoods to your daily diet and watch how your skin, hair and body becomes as beautiful as what you eat.

Eat Your Way to Beauty with Superfoods

As 50 becomes the new 40, and 40 the new 30, men and women and are increasingly concerned about staying healthy and looking youthful — especially when they’re single and dating. Both genders rush into plastic surgeries and get injections, but there are healthier ways to get and to keep that youthful glow: superfoods.

Superfoods are natural, nutrient dense foods that contain high concentrations of essential nutrients that have amazing health benefits. They are packed with vitamins, minerals, omega-3 fatty acids, probiotics, and anti-oxidants. Superfoods can help you lose weight, detoxify your body, slow down the process of aging and even build stronger bones and muscles. And not only do they pack a powerful nutrition punch, they taste good too. Add these superfoods to your diet and watch the magic happen.

Blueberries contain powerful anti-oxidants that help keep you looking younger. In some research studies, blueberries have been shown to be beneficial in fighting cancer cells (Journal of Molecular Nutrition Food Research 2007), they reduce inflammation, improve memory, are packed with vitamin C and collagen and support healthy skin and gums.

Raspberries are high in antioxidants as well. The unique acid in raspberries protects cells and improves skin Raspberries are high in vitamin C, rich in vitamin B and help metabolize protein and fat.

Kiwis are rich in vitamin C and E, and can help protect your skin against UV damage.

Walnuts are the king of the nuts and have the highest level of omega-3 fatty acids, can hydrate your skin and reduce appearance of deep wrinkles.

Chia seeds are high in fiber and packed with protein. Fiber is essential to keep your body’s ability to detoxify. Chia seeds are high in linoleic acid, a fatty acid that helps the body absorb vitamins A, D, E and K. The seeds contain calcium and have more omega-3 fatty acids than salmon.

Flaxseeds are a similar superfood, rich in omega-3 and anti-oxidants.

Cinnamon is a powerful anti-oxidant that regulates blood sugar levels and protects against free radical damage.

Green tea contains the most powerful anti-oxidants around, says Leslie Baumann, M.D., director of Cosmetic Medicine and Research Institute at the University of Miami. She drinks three cups a day to fight free radical damage and inflammation that can contribute to skin aging. Swapping coffee for green tea is a good way to add extra anti-oxidants to your day.

Wild salmon is well known as brain food. It provides EPA and DHA fatty acids that are vital for growth and for maintaining healthy heart and brain. It is a superfood, packed with high quality protein, essential amino acids, omega-3, vitamins A, D, B6 and E, calcium, iron and other essential minerals. One of the best options for lunch is wild caught Alaskan salmon and sockeye salmon.

Broccoli, as well as other cruciferous vegetables, such as cabbage, bok choy, kale, collard greens, Brussels sprouts, cauliflower, Swiss chard and spinach are powerful superfoods and should be consumed daily. Broccoli contains the most vitamin C and lots of fiber. It also has vitamin A, B, K, folic acid, magnesium, potassium and omega-3, all important for your skin and bones.

A recent study found that people with a history of squamous cell carcinoma (type of skin cancer) who ate about two servings of dark greens weekly reduced their risk of subsequent skin cancers. Researchers credit the high concentration of the organic pigments lutein and zeaxanthin. Cruciferous vegetables also contain vitamin K, which has been shown to strengthen blood vessels and may help prevent varicose veins.

Avocado helps hydrate your cells, keeping your skin soft and young. Rich in vitamin B, K and E, avocados have more potassium than bananas and are also high in omega-9 fats. For a healthy, anti-aging snack, make your own guacamole or hummus with garlic, as both avocado and garlic are superfoods.

Garlic is another powerful anti-oxidant that is well known for anti-bacterial, anti-microbial, anti-inflammatory, anti-septic and anti-fungal properties. Garlic is a valuable source of anti-oxidants, which protects cells from free radical damage, making it important in slowing down the aging process.

Dark chocolate has a high flavonoid content that can minimize skin roughness and has been shown to improve circulation to give skin a healthy glow. At the end of a busy day you can treat yourself to a square (about an ounce) of raw, dark chocolate, containing at least 70 percent of cacao.

Researchers found that dark chocolate had more anti-oxidant activity than other highly regarded health juices such as acai, blueberry and cranberry juice, according to a study published in the “Chemistry Central Journal.”

To end your healthy and beautiful day well, you want to get a good night’s beauty rest. For most, that’s 7-8 hours of deep sleep. Sleep deprivation not only messes up your leptin and ghrelin (appetite control hormones), but also leaves more wrinkles around your eyes and face.

Eat right and stay youthful and beautiful for at least another 50 or 60 years.

Copyright © Jolanta Sierra/2012 Singular Communications, LLC.

Jolanta Sierra Originally from Lithuania, Jolanta Sierra spent the last 20 years working in cancer and stem cell transplant research, reconstructive and plastic surgery. Currently, she coaches women who struggle with weight and image issues. She received her training from the Institute for Integrative Nutrition, where she was trained in more than one hundred dietary theories and studied a variety of practical lifestyle coaching methods. You can learn more about her at
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