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eBite: Foods For Healthy Skin + Recipe
Beyond topical treatments, there are actually skin-friendly foods that can be nurturing and rejuvenating. In actuality, whatever you eat that’s good for you is also good for your skin. Still you might also consider adding these foods to your diet.
Omega 3 fatty acids do more than lower triglycerides and combat inflammation. They also preserve collagen in the skin to maintain its turgor and firmness. The top source of omega 3s is fish, especially salmon, tuna, lake trout, sardines, anchovies, mackerel, and Atlantic sturgeon. But don’t forget about plant-based sources of omega 3s too. Flaxseed oil is particularly rich in this collagen-boosting fatty acid, but don’t cook with it. Instead, mix it into smoothies or yogurt, or use it as a salad dressing. Chia seeds are another great source that you can sprinkle onto yogurt, cereal and salad, and into batter for muffins and pancakes. Other plant-sourced omega-3 foods that can benefit your skin include walnuts, soy foods, canola oil, spinach, mustard greens, and wheat germ.
Fruit, vegetables and dark chocolate supply antioxidants and vitamins that help protect your skin from free radicals and sun damage, which keeps the skin looking younger and more radiant. Tomatoes contain lycopene, an antioxidant which can help keep your skin smoother. Other fruits and vegetables not only contain antioxidants but healthy amounts of vitamins C and E, which can fight wrinkles. Some top choices for better skin include strawberries, citrus, cantaloupe, apricots, broccoli, sweet potatoes, and spinach again. Dark chocolate contains flavonoids that can reduce rough texture in the skin and protect against sun damage. Have a few ounces a day, but make sure it’s made up of 60- to 70-percent cocoa.
A lot of the things that help your skin are healthy for you to eat. Eat plenty of fruits and vegetable, but always be cognizant of servings sizes, as excess fruit can exceed your daily requirement of sugar. Cut down on the unhealthy junk and pick healthful foods this season and all year long. You’ll feel better and look better — remember that your skin is a reflection of your overall health. If you’re healthy inside, you’re healthy outside too!
Yours in health,
Dr. Mele
Chai Chia Pudding
Ingredients:
½ cup milk (low fat, nonfat, soy, almond, coconut, any other unsweetened dairy)
2 tbsp whole chia seeds
½ tsp vanilla extract
1/8 tsp cinnamon
1/8 tsp ginger
1/8 tsp cardamom
1/8 tsp cloves
1/8 tsp black pepper
1 tbsp maple syrup
Preparation:
In a small bowl combine the chia seeds with milk. Mix well and stash in the fridge overnight (or at least for 3hrs). When ready to eat, remove from fridge, stir well and mix in remaining ingredients. As an alternative, replace the cinnamon, ginger, cardamom, cloves, pepper and syrup with 1 tsp unsweetened shredded coconut, 1 tsp of raw honey, ¼ cup diced mango, and a handful of blueberries for a tropical fruity version.
About Aparna Mele, M.D. and My Gut Instinct
Aparna Mele, M.D. is a board certified physician with Digestive Disease Associates in Wyomissing, PA since 2007, and the only female gastroenterologist in Berks.
Dr. Mele came to the field of medicine with extensive experience in performing international relief work overseas and is actively involved in local philanthropic work directed towards patient education and promotion of societal health.
She is the founder and president of a non-profit organization called My Gut Instinct, through which she is implementing local initiatives to empower community members to learn how to live healthier lives.
My Gut Instinct also holds a free-for-the-community, annual health and wellness expo every fall, entitled Guts and Glory Digestive and Wellness Expo, offering educational booths, live cooking demonstrations, food tastings, group fitness exercise presentations, kids’ fitness zones, expert lectures, massage tents and yoga huts, acupuncture, live music, and more!
For more information, refer to www.mygutinstinct.org. Look for more info on Guts and Glory 2017.