The beautiful skin diet

In 2001, I read The Wrinkle Cure by a fellow dermatologist Nicholas Perricone MD. His idea of lowering inflammation in the skin and body to fight aging and disease was revolutionary. Still today, science supports the idea that beautiful skin begins at the grocery story. The anti- inflammatory diet is made up of super foods, antioxidants, and foods that lower inflammation. The most important ingredients are the antioxidants from fresh vegetables and fruit and the amino acid building blocks from protein.

Protein is necessary to maintain and repair the body on a cellular level. Salmon and other cold water fish such as sardines, herring and trout are rich in anti inflammatory omega 3 essential fatty acids which keep the skin radiant and supple. Wild salmon has astaxanthin, a super carotenoid antioxidant as well.

Olives and olive oils are a good source of fat in our diet. Extra virgin olive oil has oleic acid which helps us absorb omega 3 fatty acids and other vitamins from our foods

Avocados are antioxidant powerhouses and also have the same fatty acid as olive oil, oleic acid.

Chick peas are low in fat but high in carbohydrate and fiber. They can lower cholesterol and also keep blood sugar levels from rising too rapidly. They are a source of protein as well.

Asparagus is one of the richest sources of rutin, a bioflavonoid which strengthens small blood vessels in the skin. It also has glutathione and essential tripeptide antioxidant that fights against free radical damage.

Dark leafy greens are rich in the antioxidant known as carotenoids, which enhance immune response, protect skin against UV damage, and neutralizes other toxins in our body.

Tumeric is a golden root that has superb anti-inflammatory properties. The active curcumin also can protect against oxidative stress that accelerates skin aging.

Blueberries are an outstanding source of phytochemicals that act as antioxidants to protect cells from aging and damage.

Raspberries are a rich source of vit C which is key for collagen production and also very high in ellegic acid which reduces the damage caused to cells from free radicals.

Pears offer protection from free radicals by being high in vitamin C and copper. The fiber in pears has been shown to lower cholesterol. It also binds to cancer causing chemicals in the colon. Pears also have high concentration of folates which make up Vit B. Vit B helps red blood cell production

Apples are high in fiber and pectin which is an appetite suppressant

Lemons contain phytonutrients that protect lungs, help prevent cancer by boosting the activity of detoxification enzymes, lower blood cholesterol and inhibit cancer in human skin cells. They also play important role in maintaining elastin and the stabilization of collagen

Oatmeal is high in fiber and stabilizes blood sugar. This is great for breakfast

Cinnamon helps stabilize blood sugar also and reduces inflammation in the cell

Omega 3 eggs from cage free chickens that are fed flax meal is optimal. These are a source of protein and omega 3 essential acids.

Yogurt/Kefir are rich sources of calcium and an iron building ingredient called lactoferrin. Lactoferrin can rejuvenate bones on a cellular level. They also act as a probiotic to enhance immune function. Grass fed, pasture raised animals are the best source of the yogurt and kefir. Choose only plain, unsweetened as the sugar detract from the health benefits.

Nuts and Seeds such as hazelnuts, walnuts and almonds are rich in short chain omega 3 essential fatty acids .

Consume water to flush out toxins and keep the skin hydrated

Green Jasmine tea has polyphenol antioxidents to fight inflammation and the damage caused by age accelerating fee radicals.

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