In our pursuit to looking beautiful, many women succumb to splendid outfits and lavish accessories to look our best. However, it becomes pointless if you do not take care of your health and general well-being. By eating badly, you are depriving yourself to be at your most beautiful and gorgeous.
I can never stress enough on the importance of eating right and well. It not only brings you good health, it also gives you a healthy natural radiance and abundance of energy for your daily activities. Eating right also reduces the effects of premature ageing.
Here I share my ‘all-time’ grocery shopping list. It may seem to be boring to eat the same few types of food all the time. Yet, how can we get enough of these ‘super foods‘ that supposedly brings you endless health benefits?
Strawberries, which are super rich in vitamin C, helps to ward off wrinkles and age-related dryness. It also helps to smooth your skin due to its ability to mop up free radicals produced by UV rays and it also helps in collagen synthesis. Collagen is the key protein that keeps skin firm and vitamin C is essential for the production of collagen.
Tomatoes contain lycopene, the carotenoid that makes tomatoes red. It helps to protect your skin from daily sunburn. Studies have shown that by consuming tomatoes daily, it can help to reduce almost 50% of the skin reddening effect if exposed to the sun compared to those who do not consume tomatoes.
Tofu is a rich source of isoflavones, which helps to preserve collagen in our skin. It helps to prevent premature ageing by helping wrinkle reduction and enhance smoother skin. It is believed to be able to reduce the chances of cancer as well.
The omega-3 fatty acids DHA and EPA found in salmon may shield cell walls from free-radical damage caused by UV rays. Including salmon in your regular diet is able to improve your skin texture, as well as benefits your eyes, hair and nails. Aim to eat two servings of fatty fish each week. The omega-3 is good for your heart too.
Edamame is rich in isoflavones, like tofu. Isoflavones act like antioxidants, scavenging for and absorbing the harmful free radicals caused by sun exposure. They also help to preserve collagen, the key to skin-firming. Collagen in our system starts to decline as early as in our twenties. Edamame also has high amounts of AHA, which benefits blood cholesterol and decrease the risk of stroke and heart disease.
Papaya is a excellent source of vitamin C, which helps to protect skin cells against sun damage by promoting the repair of DNA that has been harmed by UV rays. Its unique protein-digesting enzymes have been shown to help lower inflammation and to improve healing from burns.
Eggs are incredibly nutritious. The yolk of eggs contain the carotenoid lutein, which like lycopene, protects skin from UV damage. Lutein is also essential to keep eyes healthy—mounting research links lutein with reduced risk for age-related macular degeneration, the leading cause of blindness in people over 50. Eggs also increases HDL, better known as the ‘good’ cholesterol in our body. They are incredibly high in quality protein, with the essential key amino acids in the right proportion to be absorbed into our body.
- Red Bell Peppers
A red bell pepper contains more than 200% of the required daily value of vitamin C. Vitamin C not only helps to protect the skin cells against free radicals, keeping it youthful. It also boosts a stronger immune system which reduces the risk of falling ill. Red bell peppers contain several phytochemicals and carotenoids, particularly beta-carotene, which lavish you with antioxidant and anti-inflammatory benefits.
- Green Tea
Research suggests caffeine in green tea (coffee too) may help to protect your skin against skin cancer. Caffeine kills precancerous and UV-damaged skin cells. Green tea also contains various bioactive compounds that is said to improve health. It’s loaded with flavonoids and catechins, which functions as powerful antioxidants. Other benefits include improved brain function, improves cardiovascular health, increases fat burning, improves dental health and lowering your chances of infection.
Carrots contain the carotenoids beta carotene and lycopene—both of which may shield your skin against UV damage. In one study, participants who were exposed to UV light had almost 50 percent less skin reddening after they drank about 1 2⁄3 cups of carrot juice or ate 2 1⁄2 tablespoons of tomato paste daily, in addition to their regular diet, for 10 to 12 weeks.
- Soy Milk
Soymilk is a significant source of protein, which is a much-needed nutrient for good health, particularly hair and skin. Protein is an essential element for strengthening the hair shaft. This not only helps to protect the hair from free radicals in our environment, it also makes your hair look healthier and shiner. Protein also help to preserve skin-firming collagen because it is rich in isoflavones. In a recent study, it is documented that mice fed isoflavones and exposed to ultraviolet radiation had fewer wrinkles and smoother skin than mice that were exposed to UV light but didn’t get isoflavones. The researchers believe that isoflavones help prevent collagen breakdown. The protein provided by soy milk keeps skin tissues moisturized and increases their elasticity.
Tuna—and other omega-3-rich fish—may help keep your skin looking youthful and prevent skin cancer. EPA (eicosapentaenoic acid), one of the omega-3 fats in fatty fish, has been shown to preserve collagen, a fibrous protein that keeps skin firm. And EPA in combination with the other omega-3 in fish, DHA (docosahexaenoic acid), helps to prevent skin cancer by reducing inflammatory compounds that can promote tumor growth, says Homer S. Black, Ph.D., professor emeritus in the department of dermatology at Baylor College of Medicine in Houston. Aim to eat two servings of fatty fish each week: not only are the omega-3s good for your skin, they’re good for your heart too.
Broccoli is high in antioxidants, including vitamins C and E, which may help to ward off wrinkles and age-related dryness. Vitamin C’s skin-smoothing effects may be due to its ability to mop up free radicals produced from ultraviolet rays, and also aids in collagen production that keeps your skin healthy and supple. Vitamin E works to protect your skin cell membranes and repairs damaged cells.
Spinach boasts lutein, a carotenoid that protects your skin from UV damage. The super vegetable is also packed with vitamin A, which has antioxidant properties that keeps your skin cells healthy and aids in repairing wounds. Vitamin C in spinach works to repair skin cells and keep your skin looking beautiful. Vitamin C is needed to make collagen, a protein used to manufacture new skin cells. When buying spinach, pick the one right up in the light. A research reveals that spinach stored continuously under the light for as little as three days boasted higher levels of vitamin C and preserved levels of K, E, folate and the carotenoids – lutein and zeaxanthin.
They’re among the group of oily, cold water fish that is well known for high omega 3 (DHA and EPA) content, as well as vitamin D, which is found naturally in very few foods. The omega-3s boost anti-inflammatory benefits, making them a must for healthy, supple, clear skin. Sardines are also packed with calcium and together with vitamin D, aids formation of strong bones and teeth.
Yoghurt contains skin-healthy proteins and vitamin A. Protein in your diet helps ensure that your skin has a steady supply of amino acids, the compounds it needs to make new, keratin-rich cells. As a source of complete protein, yogurt contains every amino acid your body needs to make protein. Vitamin A helps keep skin strong, aiding in the development of new healthy and functional skin cells. It also protects against disease; the vitamin might protect against skin cancer. Yoghurt contains “good bacteria” that help to maintain gut health and diminish the incidence of age-related intestinal illness.
- Dark Chocolate
Only dark chocolate with at least 70 percent cocoa content applies. Dark chocolate helps combat beauty’s public enemy number one: Stress. Cocoa is said to reduce stress hormones, which means less collagen breakdown in the skin, and possibly fewer wrinkles. Flavonols (the type of flavonoid found in chocolate) help your skin look its best. Flavonols are antioxidants that help your skin protect itself from UV damage, fight free radicals and increase blood flow. This gives rise to dewy radiant skin! In one study, it is said that dark chocolate even improved skin hydration and thickness.
Nuts are rich sources of unsaturated fats, so they offer benefits similar to those associated with olive oil. They’re also concentrated sources of vitamins, minerals and other phytochemicals, including antioxidants. They can help make skin supple, smooth and young looking. Different nuts boost different nutrients, but you can bet on almonds, pumpkin seeds, walnuts, pecans, and sunflower seeds for good, glowy skin! Remember to always choose the raw and unsalted ones for best health benefits.
Blueberries are rich in fiber as well as vitamins A and C, while low in saturated fat, cholesterol and sodium. They are also a good source of antioxidants. No matter which form of blueberries you take in your diet, their many vitamins and nutrients are good for your skin. Whether you suffer from acne, broken capillaries or splotchy skin, the nutrients in blueberries will help.
Superfood eating boosts lots of health benefits – keeps you in good health and looking young and gives you good energy levels for your days. Start incorporating these foods into your daily diets, and refrain from unhealthy snacks and bad meals. Your body will thank you for it, for we have today to start making a difference to our health.
Start your new week grocery shopping with this superfood list today!
Have a great week ahead, beautiful ladies!