These 8 foods are full of ra­di­ance- boost­ing vi­ta­mins and min­er­als

Better Nutrition - - CONTENTS - BY LISA TURNER

Beauty’s More Than Skin Deep These 8 whole­some foods can help you get the glow from within.

Glow­ing skin and glossy hair don’t just come from bot­tles or jars. The truth is, you have to nour­ish hair, nails, and skin from within, with a diet rich in beauty- sup­port­ive nu­tri­ents from whole foods. Some of the best:

Pump­kin seeds, also called pepi­tas, are high in cop­per, a min­eral that helps de­velop col­la­gen and elastin to keep skin strong, supple, and firm. Cop­per also pro­motes pro­duc­tion of hyaluronic acid, a fl uid that makes skin look fuller and plumper. Other good sources of cop­per: sesame seeds, cashews, soy­beans, mush­rooms, and tem­peh. TRY THIS: Sauté pepi­tas with co­conut oil, cin­na­mon, brown sugar, and cayenne to taste; add toasted pepi­tas and minced dried figs to cooked brown rice; toss raw corn kernels, diced red bell pep­per, fi nely chopped green onions, and pepi­tas with olive oil and lemon juice.

Kale is high in vi­ta­min C, which speeds the heal­ing of bruises and wounds. It’s also rich in vi­ta­min K, which can help re­duce dark un­der­eye cir­cles, both in­ter­nally and top­i­cally. Other good sources of vi­ta­min K in­clude spinach, mus­tard greens, col­lards, beet greens, and chard. TRY THIS: Add finely minced kale to gua­camole; cut kale into thin strips, toss with co­conut oil, smoked salt, and smoked pa­prika, and bake till crispy; purée kale, gar­lic, olive oil, and cashews into pesto.

Pars­ley is rich in chloro­phyll, which has long been used to pu­rify blood and heal skin con­di­tions such as eczema, rashes, wounds, and acne. Other foods rich in chloro­phyll in­clude beet greens, spinach, bok choy, broc­coli, cab­bage, col­lards, and turnip greens. TRY THIS: Pulse pars­ley, onions, olives, and ca­pers in a food pro­ces­sor, and spread on crack­ers; stir minced pars­ley and basil into soft­ened but­ter, and re­frig­er­ate till firm; com­bine pars­ley, gar­lic, red pep­per fl akes, red wine vine­gar, and olive oil for a chimichurri- style top­ping or mari­nade.

Straw­ber­ries con­tain sil­ica, a trace min­eral that keeps hair and nails strong, en­sures elas­tic­ity of skin, and pro­motes wound heal­ing. They’re also high in vi­ta­min C, a po­tent an­tiox­i­dant that pro­tects the skin from ox­ida­tive dam­age. Other good sources of vi­ta­min C in­clude pa­paya, bell peppers, broc­coli, Brus­sels sprouts, and pineap­ple. TRY THIS: Purée straw­ber­ries with fresh basil and freeze in an ice cream maker for a grown- up sor­bet; driz­zle bal­samic syrup over sliced straw­ber­ries, then top with a dol­lop of mas­car­pone cheese; toss straw­ber­ries with baby arugula, pis­ta­chios, and rasp­berry vi­nai­grette.

Sea­weed is rich in com­pounds called fu­cox­an­thins, which pro­tect the skin from cel­lu­lar dam­age and wrin­kle for­ma­tion, and may pre­vent sun- in­duced skin cancer. Sea­weed is also rich in min­er­als that en­cour­age hair growth. Sea­weeds to try in­clude kombu, arame, and wakame. TRY THIS: Add soaked and drained arame and a hand­ful of pump­kin seeds to cooked quinoa; stir toasted wakame fl akes into roasted butternut squash cubes; sim­mer beans and long- cook­ing stews with a strip of kombu.

Green tea con­tains a com­pound called epi­gal­lo­cat­e­chin gal­late, a pow­er­ful an­tiox­i­dant that pro­tects the skin from aging and skin can­cers, and may re­pair ex­ist­ing dam­age, es­pe­cially if ap­plied top­i­cally. TRY THIS: Poach sal­mon and sliced onions in strong- brewed green tea; make a matcha ( pow­dered green tea), spinach, co­conut milk, and gin­ger smoothie; cook rice noo­dles, veg­eta­bles, and gar­lic in brewed green tea and tamari for a fast noo­dle bowl.

Pomegranates are rich in polyphe­nol an­tiox­i­dants and el­lagic acid, which can help pre­vent free rad­i­cal dam­age from sun and aging, and pre­vent skin cancer. It also helps re­duce infl am­ma­tion and speeds wound heal­ing. Other good sources of el­lagic acid in­clude straw­ber­ries, rasp­ber­ries, black­ber­ries, wal­nuts, and pecans. TRY THIS: Add a splash of pome­gran­ate juice and a hand­ful of pome­gran­ate seeds to sparkling wa­ter; add pome­gran­ate seeds to a salad of fen­nel, pears, wal­nuts, and or­ange seg­ments; mix with diced av­o­cado, mango, and lime for an ex­otic salsa. Al­monds are rich in bi­otin, a B- com­plex vi­ta­min that helps pre­vent hair loss and keeps hair shiny and strong. Sweet pota­toes, eggs, onions, oats, and toma­toes are other good sources of bi­otin. Eat­ing bi­otin- rich foods with foods high in pan­tothenic acid ( vi­ta­min B ) is thought to be es­pe­cially help­ful for hair and skin. Mush­rooms, av­o­cado, sweet potato, len­tils, and chicken are great sources of pan­tothenic acid. TRY THIS: Toss toasted sliv­ered al­monds with sweet pota­toes and minced rose­mary; com­bine chopped al­monds, av­o­cado cubes, diced yel­low bell peppers, and minced red onions, and serve in let­tuce cups; grind al­monds and dried herbs into a coarse meal and use to coat chicken breasts be­fore pan- cook­ing.

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