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What To Eat More This Fall To Keep Your Skin Healthy

What To Eat More This Fall To Keep Your Skin Healthy

What can you eat this fall to keep your skin healthy, soft and smooth while preventing wrinkles from forming? Ask a dermatologist or a nutrition expert. They will tell you that a well-balanced diet containing antioxidants will really help to keep skin supple, glowing and firm. These antioxidants are also going to be protagonists in fighting the aging skin battle. The link between nutrition and skin aging is well established by extensive research.

One useful way to start is to read the book called Ageless Face, Ageless Mind by Nicholas Perricone who is a dermatologist. To save you time, I can tell you about 10 superfoods that are going to give your skin a real boost this fall.

1. Blueberries

Of all the 40 fruits and vegetables which contain these antioxidants, blueberries come out on top as having the most, according to the US Department of Agriculture.

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Have you ever seen a peeled apple turning brown? This is the process due to oxidation and is set in motion by the free radicals in the body. They cause a lot of damage to body and skin cells. The best way to fight them is by eating foods which are rich in antioxidants which can slow down that process. The best antioxidants are the main vitamins A, C, B, and D together with lycopene, selenium, and lutein.

2. Carrots

These have lots of Vitamin A and other antioxidants which can help to reduce aging of the cells all over your body. Vitamin A is really useful in preventing those wrinkles and helps maintain smooth skin while keeping all those blemishes at bay.

3. Cauliflower

Did you know that the French king Louis XIV was a great cauliflower fan? This great and versatile vegetable has got loads of vitamin C which helps our bodies to make more collagen. Collagen comes from the Greek word for glue which is “kolla”. It is a protein which acts as a kind of glue and keeps ligaments, bones, tendons, and skin together. It gives skin its elasticity and structure.

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4. Cucumbers

Normally field cucumbers are available up to the end of October. They have two great elements for healthy skin. One is that they contain lots of vitamin C which is also great for protecting your skin from sun damage. They also contain caffeic acid which helps protect the skin cells from harmful UV radiation.

5. Turnips

Turnips contain lots of the vitamin B group. These include folate, thiamine and pantothenic acid. These are essential for a healthy nervous system but also healthy skin and hair. Vitamin B12 can keep skin pigmentation regular and even. Vitamin B5 is great for helping to keep acne and reddened skin under control. You may prefer to ramp up your vitamin B intake by using topical creams or supplements.

6. Wild salmon

One of the great values of Omega -3 fatty acids is that they can keep your skin moisturized. Wild salmon has lots of these so forget about the farmed salmon. As an added bonus, this wild salmon also has selenium which also protects the skin from the harmful effects of too much sun exposure.

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7. Oysters

There is some research which suggests that a zinc deficiency in your diet may contribute to acne and other skin problems. Ramping up on zinc through diet can help. Most fish like tuna and herring contain zinc but oysters are the best source of all. Chicken, beans, and chickpeas are great alternatives if you cannot get oysters. Zinc can be useful when skin cell renewal and repair are necessary.

8. Strawberries

Lots of vitamin C in these as well. There is now research that shows people have better skin and fewer wrinkles if they eat lots of foods which have high levels of vitamin C, according to a paper in the American Journal of Clinical Nutrition. If you can get strawberries this fall, go for them as they are better for your skin than oranges and other fruit.

9. Tomatoes

Another antioxidant we have mentioned above is lycopene and tomatoes have loads of them! Tomatoes can help to reduce reddening of the skin, can also help in keeping your skin moist, and are great for fighting cellular damage.

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10. Olive oil

You cannot go wrong with olive oil. It has anti-inflammatory properties as well as being in the top ten as a powerful antioxidant. You can apply it to the skin and of course you can consume it in salads and other dressings and sauces. Italians love olive oil poured over a piece of bread as a delicious, healthy snack. It is a staple of the Mediterranean diet which is one of the healthiest on the planet.

“Ancient Romans massaged olive oil into their skin….when used topically, olive oil results in smoother, more radiant skin.” – Dr. Perricone, dermatologist.

Featured photo credit: amused glance of smiling young pretty woman/ www.homejobsbymom.com via flickr.com

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Robert Locke

Author of Ziger the Tiger Stories, a health enthusiast specializing in relationships, life improvement and mental health.

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Last Updated on August 12, 2019

12 Best Foods That Improve Memory and Brain Health

12 Best Foods That Improve Memory and Brain Health

Nutrition plays a vital role in brain function and staying sharp into the golden years. Personally, my husband is going through medical school, which is like a daily mental marathon. Like any good wife, I am always looking for things that will boost his memory fortitude so he does his best in school.

But you don’t have to be a med student to appreciate better brainiac brilliance. If you combine certain foods with good hydration, proper sleep and exercise, you may just rival Einstein and have a great memory in no time.

I’m going to reveal the list of foods coming out of the kitchen that can improve your memory and make you smarter.

Here are 12 best brain foods that improve memory and brain power:

1. Nuts

The American Journal of Epidemiology published a study linking higher intakes of vitamin E with the prevention on cognitive decline.[1]

Nuts like walnuts and almonds (along with other great foods like avocados) are a great source of vitamin E.

Cashews and sunflower seeds also contain an amino acid that reduces stress by boosting serotonin levels.

Walnuts even resemble the brain, just in case you forget the correlation, and are a great source of omega 3 fatty acids, which also improve your mental magnitude.

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2. Blueberries

Shown in studies at Tuffs University to benefit both short-term memory and coordination, blueberries pack quite a punch in a tiny blue package.[2]

When compared to other fruits and veggies, blueberries were found to have the highest amount of antioxidants (especially flavonoids), but strawberries, raspberries, and blackberries are also full of brain benefits.

3. Tomatoes

Tomatoes are packed full of the antioxidant lycopene, which has shown to help protect against free-radical damage most notably seen in dementia patients.

4. Broccoli

While all green veggies are important and rich in antioxidants and vitamin C, broccoli is a superfood even among these healthy choices.

Since your brain uses so much fuel (it’s only 3% of your body weight but uses up to 17% of your energy), it is more vulnerable to free-radical damage and antioxidants help eliminate this threat.

Broccoli is packed full of antioxidants, is well-known as a powerful cancer fighter and is also full of vitamin K, which is known to enhance cognitive function.

5. Foods Rich in Essential Fatty Acids

Your brain is the fattest organ (not counting the skin) in the human body, and is composed of 60% fat. That means that your brain needs essential fatty acids like DHA and EPA to repair and build up synapses associated with memory.

The body does not naturally produce essential fatty acids so we must get them in our diet.

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Eggs, flax, and oily fish like salmon, sardines, mackerel and herring are great natural sources of these powerful fatty acids. Eggs also contain choline, which is a necessary building block for the neurotransmitter acetylcholine, to help you recall information and concentrate.

6. Soy

Soy, along with many other whole foods mentioned here, are full of proteins that trigger neurotransmitters associated with memory.

Soy protein isolate is a concentrated form of the protein that can be found in powder, liquid, or supplement form.

Soy is valuable for improving memory and mental flexibility, so pour soy milk over your cereal and enjoy the benefits.

7. Dark Chocolate

When it comes to chocolate, the darker the better. Try to aim for at least 70% cocoa. This yummy desert is rich in flavanol antioxidants which increase blood flow to the brain and shield brain cells from aging.

Take a look at this article if you want to know more benefits of dark chocolate: 15 Surprising and Science-Backed Health Effects of Dark Chocolate

8. Foods Rich in Vitamins: B vitamins, Folic Acid, Iron

Some great foods to obtain brain-boosting B vitamins, folic acid and iron are kale, chard, spinach and other dark leafy greens.

B6, B12 and folic acid can reduce levels of homocysteine in the blood. Homocysteine increases are found in patients with cognitive impairment like Alzheimer’s, and high risk of stroke.

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Studies showed when a group of elderly patients with mild cognitive impairment were given high doses of B6, B12, and folic acid, there was significant reduction in brain shrinkage compared to a similar placebo group.[3]

Other sources of B vitamins are liver, eggs, soybeans, lentils and green beans. Iron also helps accelerate brain function by carrying oxygen. If your brain doesn’t get enough oxygen, it can slow down and people can experience difficulty concentrating, diminished intellect, and a shorter attention span.

To get more iron in your diet, eat lean meats, beans, and iron-fortified cereals. Vitamin C helps in iron absorption, so don’t forget the fruits!

9. Foods Rich in Zinc

Zinc has constantly demonstrated its importance as a powerful nutrient in memory building and thinking. This mineral regulates communications between neurons and the hippocampus.

Zinc is deposited within nerve cells, with the highest concentrations found in the hippocampus, the part of the brain responsible for higher learning function and memory.

Some great sources of zinc are pumpkin seeds, liver, nuts, and peas.

10. Gingko Biloba

This herb has been utilized for centuries in eastern culture and is best known for its memory boosting brawn.

It can increase blood flow in the brain by dilating vessels, increasing oxygen supply and removing free radicals.

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However, don’t expect results overnight: this may take a few weeks to build up in your system before you see improvements.

11. Green and Black Tea

Studies have shown that both green and black tea prevent the breakdown of acetylcholine—a key chemical involved in memory and lacking in Alzheimer’s patients.

Both teas appear to have the same affect on Alzheimer’s disease as many drugs utilized to combat the illness, but green tea wins out as its affects last a full week versus black tea which only lasts the day.

Find out more about green tea here: 11 Health Benefits of Green Tea (+ How to Drink It for Maximum Benefits)

12. Sage and Rosemary

Both of these powerful herbs have been shown to increase memory and mental clarity, and alleviate mental fatigue in studies.

Try to enjoy these savory herbs in your favorite dishes.

When it comes to mental magnitude, eating smart can really make you smarter. Try to implement more of these readily available nutrients and see just how brainy you can be!

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Featured photo credit: Pexels via pexels.com

Reference

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