Eating Your A’s, B’s and C’s

Eating Your A’s, B’s and C’s

Who would have thought you’d be all grown up and still learning your alphabet? You came up in the world watching Ernie and Bert singing the praises of the letters on “Sesame Street” and learning the alphabet song at school, but you thought that would go the way of your Barbie Dolls and Candyland. But now, you find that knowing your alphabet is taking on a whole new importance. The letters of the alphabet, not only represent letters, they are the names of vitamins as well, some of which are crucial to healthy skin. Find out what letters you should be including in your good skin diet and where you can get them.

Avocados
Avocados are packed with vitamins E and C, and monosaturated fats to keep moisture locked into your skin.

Fish
What do mackerel, sardines, rainbow trout and anchovies have in common? They’re all fish and they’re all great for your skin. Fish is rich in omega-3 fats which can strengthen skin cells, help to protect skin from sun damage, fight cancer and decrease inflammation. Selenium, another ingredient occurring frequently in fish can help to preserve elastin levels in the skin, keeping it supple and firm. However, try and avoid fish deep fried in oil, as the fats in fry oil are likely to be just as detrimental to your skin as fish is beneficial. Opt for roasted, poached, or baked.

spinach on a table

Spinach
If it’s green and leafy, it’s probably really good for your skin. Spinach, and others in the dark, leafy, and green category, are rich in omega-3 fatty acids, iron, and vitamins A, B, and E. which all help to protect skin and improve the immune system, while phytochemicals and folates keep skin hydrated and healthy. Steam for a side dish or pair it with avocado in a salad drizzled with olive oil for a skin healthy triple threat.

Orange and Yellow Veggies
Orange and yellow vegetable contain beta-carotene, an antioxidant that can help keep skin hydrated and protect skin from UV exposure and environmental damage. Most of them are also chock-full of vitamin A, which helps repair body tissue, and C, which stimulates collagen productions. Cooking the veggies ups the beta-carotene level, so try sautéing or roasting to get the optimal benefits. Mangoes, sweet potatoes, pumpkin, papaya, and pepper all carry skin enhancing beta-carotene

Extra Virgin Olive Oil
Slathered on the skin, or eaten, extra virgin olive oil is full of good fats and vitamin E to moisturize the skin from both sides.

nuts and seeds

Nuts and Seeds
When it comes to vitamins content, nuts and seeds may top the list. Containing vitamins A, B, and E, omega-3 fatty acids, monosaturated fats, and minerals, plus a variety of antioxidants, nuts and seeds hydrate your skin, help to generate new cells, promote skin elasticity, and protect it against free radicals and pollutants. Flax seeds and oils from flax seeds contain omega-6 linolic acids, as well, which help to break down prostaglandin. Almonds, walnuts, pistachios, pumpkin and sunflower seeds are all great skin health nuts (pun intended) and can be sprinkled on yogurt, baked into muffins of used as salad toppers.

What letters are you eating for your skin health? Let us know how you’re eating your A’s, B’s, and C’s.

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