I believe that everyone wants to be radiantly healthy. Our skin reflects our health and is the first impression people have of us when we meet, so it’s no surprise that many of us want to have the best and healthiest skin possible. Every 2 to 4 weeks, our skin replaces itself and our body makes new cells from the food we eat. I consider food to be my medicine, and as it becomes our cells, tissue and blood, it is only logical to try to eat the best foods for skin health and overall well-being.

Good nutrition is the fundamental key to protecting the cells of our skin on a cellular level. I feel the body is amazing, and it can do miraculous things if given the right tools. Making the decision to eat healthier can be the way to rejuvenate the skin and your overall health.

I want to age gracefully and have my skin look as youthful as possible, and I’ve researched this topic considerably. I believe it’s a combination of things that helps us look and feel our best, including our skin. Getting enough sleep, exercise, reducing stress, staying hydrated, consuming a whole, fresh, antioxidant-rich diet, and using non-toxic body care lotions and soaps all play a part in our skin health and appearance.

Here are 7 of my top choices for the best foods for healthy skin:

1. Foods with Omega-3 fatty acids can help with more youthful looking skin, because they contain the crucial nutrients needed to help repair damaged skin cells. Their anti-inflammatory properties may lead to smoother, younger-looking skin and a reduction of inflammatory skin conditions like acne or psoriasis. Some of the top sources for omega-3’s are: cold-pressed, organic hemp or flax seed oil, hemp seeds, flax seeds, chia seeds, walnuts, and certain fish like sardines, salmon, mackerel, tuna, anchovies, and black cod.

2. Foods rich in Vitamin A, C and E will provide the antioxidants that can help protect the cells from free radicals that can damage skin and cause wrinkles. Organic, fresh, and unprocessed food will provide the most nutrition. Always consume fruits in their whole form with the fiber, and never drink pure or processed fruit juice. (Fruit juice goes straight into the bloodstream too quickly, and it’s much better to have the fiber of the whole fruit to slow down the sugar.)

a. Vitamin A – rich foods include: apricots, Goji berries, Acai berries, butternut squash, carrots, cantaloupe, leafy greens (especially kale, Swiss Chard, romaine, as well as sprouts and wheat grass), mangoes, pumpkin, sweet potato, spinach, and tomatoes. (Not only are tomatoes high in Vitamin A, but they are also high in lycopene, which can act as a natural sun protection and help prevent sun damage to the skin. In a study, “Volunteers who consumed 5 tablespoons of high-in-lycopene tomato paste daily for 3 months had nearly 25% more protection against sunburn. Even better, skin had more collagen, which prevents sagging. German scientists report that higher skin levels of this antioxidant correlate to fewer fine lines and furrows).”

b. Vitamin C – rich foods include: apricots, Goji berries, blueberries, strawberries, bilberries, cranberries, raspberries, grapes, oranges, grapefruits, papayas, strawberries, kiwis, red, yellow and orange bell peppers, cantaloupes, tomatoes, broccoli, mangoes, Brussels sprouts, cauliflower, leafy greens (including kale), sprouts, and wheat grass.

c. Vitamin E – rich foods include: avocado, sprouted nuts (examples: almond, Brazil, pine, hazelnuts), sprouted seeds (like sunflower seeds), olives, raw red sweet pepper, turnip greens, spinach, asparagus, mango, kiwi, wheat germ and wheat grass. (Sprouted seeds and nuts makes them easier to digest and more nutrient dense. I explain more about this in my nutrition/cookbooks).

3. Wheatgrass has many benefits, either taken internally or used topically. Wheatgrass is the young grass shoot of the common wheat plant, which is commonly taken as a juice. It can be taken in a capsule or tablet form as well. You may want to ease into taking wheatgrass, because it is such a powerful food.

Wheatgrass juice is a great detoxifier, but if it’s consumed too much too quickly or with a meal, it may make you feel nauseous or headachy. So, start off slowly and add a little more to your diet gradually as you can.

I recommend starting with one ounce a day and slowly adding a bit more to your the diet as you get used to it. Take wheatgrass on an empty stomach or in addition to fresh fruits and vegetables. (I take mine first thing in the morning with a dash of Ceylon Cinnamon and a pinch of mineral-rich pink salt. I think it makes it taste better and also adds some health benefits.)

You can also use the wheat grass in your non-chlorinated bath water or put it on your skin topically as a wash in it’s purest form. It’s been shown to help detoxify the cells, oxygenate the blood, and have antiviral effects. In addition to this, wheat grass has been researched and found to help with lowering the risk of various cancers.

Wheatgrass juice is an excellent source of concentrated chlorophyll (rich in antioxidants), Vitamins A, C, and E, as well as containing about 98 of 102 of the earth elements found in soil (which include phosphorus, calcium, magnesium, selenium, iron, and potassium), electrolytes, 19 amino acids and powerful enzymes.

Wheatgrass juice is a powerhouse of nutrition.

4. Walnuts – are high in omega-3 fatty acids and protein, as well as alpha-linolenic acid. The alpha-linolenic acid helps keep the skin moist and supple. Walnuts also have been found to help with sleep. Getting enough sleep is great for healthy skin. Our body rests and heals when it is truly resting at night in a deep sleep. Researchers at the University of Texas Health Science Center discovered that walnuts contain melatonin, a hormone that regulates sleep.

I recommend buying organic, sprouted, raw walnuts. Sprouting nuts removes the phytic acid. This removes the enzyme inhibitors and makes them more digestible.

5. Cacao – Yes, you can eat dark chocolate for your skin’s health! Cacao is one of the highest antioxidant and flavonoid-containing foods. It is wonderful at improving circulation, and is a great source of flavonols, which is a group of plant metabolites that have excellent antioxidant effects. These flavonols can fight against skin damage. Flavonoids also fight free radicals (molecules that have lost an electron and attack the DNA, enzymes and proteins or cell membranes) in the bloodstream.

Women who drank 1/2 cup of “dark cacao” cocoa every day for 12 weeks in a study had significantly softer, smoother, and better hydrated skin. The British study had the volunteers consume an 8-ounce cup of cocoa, and found that they had improved blood flow to the brain for 2 hours. Besides better functioning on complex tasks, participants also showed more brain activity in MRI scans–an indication of enhanced brain function that may reduce the risk of dementia.

6. Avocado – is a super powerhouse food! This fruit is packed with nutritional benefits and has a delicious creamy rich flavor. What could be better? Avocados contain monounsaturated fat, which is a “good fat.” According to the Harvard School of Public Health, “Unsaturated fats are called good fats because they can ease inflammation, stabilize heart rhythms, and play a number of other beneficial roles.”

Healthy fat, like the fat in avocados, is essential for every cell in our body. It can support our brain, boost our immune system, increase our nutrient absorption and best of all, it can create a glowing complexion.

7. Coconut – (including the meat, water, and oil) can be used in many ways as a food, lotion and beverage. Talk about a health food… coconut oil is one of my favorites.

Coconut oil contains a high amount of saturated fats, but these are very different from the saturated fats that come from creature meats. The saturated fat of coconut oil contains Medium-Chain Triglycerides. These medium-chained fatty acids are absorbed differently by the body. These fatty acids go straight to the liver from the digestive tract and are then turned into ketone bodies. These ketones have a therapeutic effect on the brain, by allowing the brain to absorb glucose from the bloodstream. Coconut oil has been studied for its positive effect on brain disorders like epilepsy and Alzheimer’s.

Coconut water also has Cytokinins, kinetin and trans-zeatin, which have antithrombotic, anti-carcinogenic and anti-aging effects on the body. Coconut water is delicious, and can be a good alternative to drinking regular water.

I cook with coconut oil, add it to my recipes and use it as a body lotion. Topically, coconut oil is able to penetrate your skin on a deeper level, and thus it helps create richly nourished radiant skin. If you have a problem with dry skin, using coconut oil as your body lotion is a very effective remedy. Coconut oil is very stable and will be either hard or more liquid depending on the temperature. If it’s hard, simply rub the coconut oil in your hands to warm it up and smooth it over your body and any dry, rough areas. Avoid fractionated coconut oil (a coconut oil that is always liquid), as it is a trans-fat.

Conclusion

So, now that you have an idea of the best food for your skin and overall health and well-being, let’s get you started on your rejuvenation-eating plan. The following recipe is a delicious and satisfying smoothie that packs a powerhouse of nutrition and feeds your skin. Prepare to become radiantly healthy!

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Green Smoothie

Use organic, non-GMO ingredients if possible.
Serves 1

Ingredients

1 banana, washed well, chopped into chunks including the skin.
½ cup of fresh, baby spinach or kale
1 teaspoon wheatgrass powder or 1 ounce wheatgrass juice
1 tsp. cold-pressed hemp or flax seed oil
1 peeled and pitted avocado
2 Medjool dates, pitted
1 T. fresh lemon or lime juice
¼ tsp. grated lemon or lime rind.
Dash of Ceylon ground cinnamon
1 cup of coconut water or pure non-chlorinated water

Directions

1. Place all of the ingredients into a blender and blend until smooth. (Add more water, if it’s too thick.)
2. Drink immediately, or within 20 minutes.

Variation: Add a cup of berries or mango to this smoothie for extra anti-oxidants.

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Medical Disclaimer:

Information provided in this podcast, blog, article, video is for informational purposes only. The information is a result of years of practice and experience by Nancy Addison CHC. However, this information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product label or packaging.
Do not use the information provided in this blog, audio podcast, article, video  for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. If you have or suspect that you have a medical problem, contact your health care provider promptly. Do not disregard professional medical advice or delay in seeking professional advice because of something you have read in this email.

Information provided in this video or audio and the use of any products or services related to this video by you DOES NOT create a health counselor-client relationship between you and Nancy Addison, certified health counselor. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent any disease.

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Recently, my friend, Leeann Lavin, (Garden Glamour, a garden design expert and culinary author of multiple cuisine books), invited me to join her to review a new restaurant on Mott St. in Chinatown.

I was intrigued and delighted to join her on this culinary adventure. We took an easy subway ride there and it wasn’t a very long walk to find the beautifully decorated restaurant.

The word PHo is a Vietnamese meal, which means “noodle soup”. There are many variations of phở. But the Phobar specializes in this noodle dish and include with it their traditional spices and their pride and joy, their bone broth. (Bone broth is all the rage now with the health-conscious Paleo Diet followers.)

Leeann and I started with refreshing beverages of mint tea, fresh coconut water (served in the baby coconut), and a mango soda, which were all delightful. Then we splurged on some Asian beers, which I had never experienced. I found them really good and smooth. (I’m from Texas, and beers are a common refreshment there.)

With the fried spring rolls and the fresh vegetable spring rolls, we reveled in their unique sauces. She had the fish and meat versions of food, while I tried the vegetarian and vegan dishes.

The Sauteed Brussels sprouts were unanimously celebrated as one of the best brussel sprout dishes we had ever tasted.

As she tried the bone broth noodles, which was served in the most gorgeous of presentations I’ve ever witnessed, she was instructed how to stir and combine the various parts to her meal, which made this meal, quite an experience.

My vegetarian soup was scrumptious and the vegetables were perfectly cooked. The meal was satisfying, fun, and healthy.

I did ask about MSG and if they used it in their food. (MSG is a common ingredient added to many Asian foods, restaurants foods, processed foods, and fast food restaurants foods.) They did say, they had some sauces that had it in them. They told me to always tell them that, “I’m extremely allergic to MSG, (monosodium glutamate) and ask the wait staff, to make sure my food is free of MSG, and clean for me to enjoy. I always avoid ingesting MSG and it was a good to know I can eat at this establishment and be able to eat MSG free.

There are two Phobar locations, one in the https://phobar.com/west village and one in Chinatown. They said the Chinatown restaurant had more foods on the menu. The place was really an experience and I highly recommend you pa this restaurant if you are in NYC.

By Nancy Addison CHC, AADPNancy Addison is a certified health counselor, nutritionist, chef, as well as a certified practitioner of Psychosomatic Therapy. She teaches people about living a healthier, happier life through nutrition and lifestyle. She has appeared on NBC, Fox, CBS, and in documentaries (one example- “Eating You Alive”). 

You can reach her on her website, Organic Healthy Life, or find more easy, healthy recipes in Nancy’s award-winning books, which are half cookbook. Here is her author page on Amazon. Author.to/nancyaddison

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The information from Nancy Addison and Organic Healthy Lifestyle LLC is not offered for the diagnosis, cure, mitigation, treatment, or prevention of any disease or disorder nor have any statements herein been evaluated by the Food and Drug Administration (FDA). We strongly encourage you to discuss topics of concern with your health care provider.

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