subject: Vegetables are Great for a Healthier Skin [print this page] Vegetables are Great for a Healthier Skin
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Fruits and Vegetables for Healthy Skin
Nature knows best enticing us with a beautiful array of colorful, health-enhancing foods. The bright pigments in fruits and vegetables are an indication of their disease fighting capabilities. They are rich in various nutrients and powerful antioxidants.
Fruits and Vegetables for Healthy Skin
Antioxidants guard against free radicals the minute enemies that speed the aging process. That should persuade you to eat your fruits and vegetables!
The key to receiving the most benefit is to eat a variety of fruits and vegetables for healthy skin and a healthy body. To ensure you consume a wide array of valuable nutrients, follow the unique eating plan below
The Color Code Method
Fruits and vegetables divide easily into four color groups. Each group provides specific benefits.
Oranges and Yellows
Carrots, sweet potatoes, winter squash, yellow and orange bell peppers oranges, tangerines, mangoes, and apricots.
This group provides lots of beta-carotene, a tough free-radical fighter. Vitamin C, highly beneficial to skin, is also prevalent here. Vitamin C promotes and protects collagen. Collagen provides support and elasticity to your skin delaying the onset of wrinkles!
Reds
Tomatoes, red peppers, guava, pink grapefruit, papaya, and watermelon (all lycopene-rich) cranberries, red bell peppers, red onions, and strawberries.
Lycopene is the star antioxidant found in much of the red group. Studies show it may offer protection from the damaging rays of the sun. Numerous other documented benefits, such as reduced risk of heart disease and cancer, come from high consumption of lycopene.
Note: cooked tomatoes release their lycopene more readily than raw. A good excuse for extra tomato sauce on your pasta!
Vitamin C is also abundant in the red group.
Greens
Broccoli, Brussels sprouts, cabbage, collards, green bell peppers, kale, kiwi, romaine, and spinach.
Vitamin C, folate, and cancer fighting cruciferous vegetables are the all important winners in this group. Eat your greens!
Blues/Purples
Blueberries, blackberries, beets, plums, red grapes, eggplant, and purple cabbage.
Berries and plums contain some of the highest concentrations of antioxidants in the plant kingdom. They are so delicious! These gems make eating fruits for your skin a joy. Try to include foods from each group every day.
The above list is by no means all-inclusive. A visit down the produce aisle will offer many more choices. Think color and variety. How much should you eat?
Serving size
Aim for 4-5 servings of vegetables and 4-5 servings of fruits daily. I know, that sounds like a lot. But portion size is smaller than you might think.
Vegetables:
* cup choppedraw or cooked
* 1 cup raw leafy vegetables: spinach or lettuce
* 3/4 cup (6 oz) vegetable 6 oz vegetable juice
Fruits:
* cup chopped
* 1 medium fruit: apple, banana, orange, peach
* 2 small fruits: Clementines, kiwis, plums
* 1 slice (large fruit): melon, pineapple
* cup dried fruit: apricots, figs, raisins
* cup (6 oz) fruit juice
Tip: A large fruit salad recipe can be enjoyed all week long. Assemble on the weekend and enjoy this skin-enhancing treat anytime.
Consume a large variety of fruits and vegetables for beautiful skin and optimum health. Simple and delicious, these gems from nature form the foundation of a healthy, glowing complexion.
