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Feel Good Sunday- Healthy Eats

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Feel Good Sunday- Healthy Eats

carla cota

While we all know that fast food, sugar, and basically anything that comes in a package to microwave is not the best for your health, there’s a few more food items I’d like to share that actually benefit your health, which results in giving you glowing skin. These are simple food items that can be added to any meal of your choice.

Common foods we always hear that are great for your skin. Here’s why:

·      Avocado- rich in vitamin A, D, and E. It’s a wonder food. And so delicious! It’s worth that extra dollar to add on to your meals.

·      Salmon- eating salmon twice a week could help protect the skin against skin cancer. Salmon contains high levels of omoga-3 fat that is great for overall skin health.

·      Green leaves such as spinach, kale, broccoli, brussel sprouts. Green leaves are full of anti-oxidants and vitamins. Easy to add to any meal throughout the day.

·      Berries- blueberries, strawberries, goji, rasberries all containing anti-oxidants and a healthy load of vitamin C. However, the darker the berry the better.

·      Coconut Oil- high in natural saturated fats and helps to increase healthy cholesterol and so much more. Toss that vegetable oil and butter out and replace it with coconut oil.

·      Greek Yogurt- full of probiotics to help us eliminate waste in our body. Also contains twice the protein content of a regular yogurt.

Here are some other foods that you might have not known are also great for your health and skin:

·       Steak- Lean cuts of beef, like sirloin and filet mignon, are great sources of protein. Protein builds collagen, the fibrous tissue that gives skin its plumpness. Lean proteins can provide the amino acids necessary to help collagen production.

·       Bell peppers, especially the yellow ones, are high in vitamin C, another vital nutrient in building collagen strength as well as in preventing the breakdown of elastin, a protein found in connective tissues that give skin its elasticity. Elastin allows skin to bounce back after being stretched, such as when you smile. 

·       Oysters- Low in fat, low in calorie and high in protein. It’s also rich in copper, which works with vitamin C and protein to build collagen and elastin. 

·      Non green fruits and vegetables –

o   Red (lycopene) – Guavas, watermelon, tomatoes, papaya, grapefruit, red bell peppers, red chili peppers, red cabbage, red grapes and cherries

o   Orange (beta-carotene) – Sweet potato, carrots, butternut squash, pumpkin, cantaloupe, apricots, and peaches.

o   Yellow (lutein and zeaxanthin) – Yellow squash, banana, corn, yellow peppers mentioning again

·       Seeds and nuts- Brazilian nuts, almonds, walnuts. Nuts contain high levesl of vitamin E, selenium, omega 3-fats and zinc. Nuts are also high in fiber helping you digest.

·       Seeds- flaxseeds, sunflowers seeds, pumpkin seeds, chia seeds like nuts contain high levels of vitamin e, fiber, and selenium to help you achieve a radiant complexion.

So Sunday is usually the day to plan out your meals for the week and head over to your grocery store. Use this list as a reference of foods to add and incorporate into your favorite meals. As we all know, try to buy organic always! Look for that certified USDA organic label. While organic can be a little more expensive, if you can’t buy it all organic then choose only the foods that have a thinner outer protective layer such as apples, berries and green leaves. For those items you buy non- organic, just make sure you wash it extra well to get rid of any pesticides that were left on the skin. Now I’m off to make my meal list for the week! What are some of your favorite healthy go to foods?