Glow from the Inside Out: The Beauty of Healthy Eating

We know consuming adequate amounts of vegetables and fruits has many fantastic health benefits, including reduced risk of certain types of cancer, cardiovascular disease, diabetes, improved digestion, and so much more. Yet only one in 10 Americans consume the dietary guidelines recommendation of at least 2 servings of fruits and 3 servings of vegetables per day. There is another reason to make eating your daily dose of produce a priority: healthy and beautiful skin, hair, and nails. The same nutrients that contribute to healthy hearts and strong bones are also powerful tools in your beauty arsenal.

Skin

Eating foods high in vitamin C can help reduce dry skin and may slow the development of fine lines and wrinkles. Citrus fruits, strawberries, peppers, and Brussels sprouts are examples of foods high in vitamin C, also known as ascorbic acid.

Vitamin E has anti-inflammatory properties for the skin: reduced puffiness around the eyes and improved wound healing. Almonds, spinach, and avocados are great sources of vitamin E. When vitamin E and C are combined, their impact is even more powerful.

Hair

Biotin, one of the B vitamins, is a common ingredient in hair, skin, and nail vitamin supplements. Biotin deficiencies are associated with hair loss, brittle hair, and skin rashes. Eggs, mushrooms, and sweet potatoes are tasty sources of this important vitamin.

In laboratory experiments, mice that are deficient in vitamin B-5 often develop premature graying of the fur and skin irritation. There is no evidence that addition of this vitamin, also known as pantothenic acid, to shampoo or conditioners is effective. However, there are healthy foods high in vitamin B-5 such as milk and milk products, fish, and legumes, which can be included as part of a healthy diet.

Nails

The foods that are often touted for promoting hair health are also superstars for strong, healthy nails. Moderate zinc deficiency is linked to decreased nail and hair growth. Nuts and seeds are great snacks and good sources of zinc.

Beans are a wonderful source of protein. Protein is important for the structure of nails, skin, and hair. Try to consume a variety of lean protein sources, including the wide array of delicious, plant-based proteins, such as lentils, beans, nuts, seeds, and quinoa. 

Lastly, hydration is vital to the beauty and wellness of hair, skin, and nails. Make yourself some delicious spa-day inspired water by adding slices of washed cucumber and orange to a pitcher of ice water for a refreshing treat. Consuming a healthy, colorful diet, including lots of vegetables and fruits can help you in looking and feeling fantastic. Looking to give yourself a beauty boost? Try this delicious recipe below:

Recipe: Strawberries, White Beans, & Edamame Salad

A flavorful, enticing, mix of fresh strawberries, white beans, and edamame in a light vinaigrette, nested on a baby spinach and topped with crumbled feta cheese.

Ingredients

For the vinaigrette:
1 1/2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
1/4 cup apple juice
1/4 teaspoon salt
1/8 teaspoon pepper

For the Salad:
1 1/2 cups shelled edamame
1 1/2 cups sliced strawberries
1 can low sodium white beans (drained and rinsed; 15 oz. can)
1/2 cup red onion (chopped)
2 tablespoons chopped fresh basil
1/2 cup crumbled feta cheese
6 cups baby spinach

Directions

1. Cook edamame according to package directions, while preparing remaining ingredients.
2. Rinse under cool water and drain.
3. In a small bowl, whisk vinaigrette ingredients.
4. In a medium bowl, toss all ingredients except spinach and vinaigrette.
5. Serve on individual plates by nesting strawberry, white bean and edamame mix atop spinach.
6. Drizzle with dressing.

Recipe courtesy of Produce for Better Health