Meal Plan: Eat right to fight dull winter skin.

6:38 PM Remy 0 Comments

The Best Foods for Gorgeous Skin

Fish - Salmon, herring, mackerel, sardines, anchovies, and rainbow trout all contain omega–3 fats, which help fortify skin cell membranes, protect against sun damage, and may also reduce the risk of certain forms of skin cancer. These healthy fats allow water and nutrients into the skin while keeping toxins out, and may also fight inflammation in the skin. Just don't cancel out the benefits of eating fish by preparing it in unhealthy ways. Avoid deep–fried fish, and go for baked, grilled, roasted or poached instead!

Broccoli - This cruciferous veggie is high in antioxidants, including vitamins C and E. The vitamin C in broccoli aids in collagen production and keeps your skin healthy and supple, while vitamin E protects your skin cell membranes and guards against UV radiation damage.

Nuts - Nuts are one of the best food sources of vitamin E. Eat whole almonds or walnuts as a snack or add sliced or chopped nuts to salads, cereal, yogurt, stir–fry or baked goods. You can also toast almond slivers and serve them on top of fish, chicken, or even rice or pasta dishes. The vitamin E in walnuts can help nourish your skin and protect it from the sun's damaging UV rays. Just be sure to eat them in moderation, since almonds and other nuts are calorie–dense.

Carrots - Crunch on carrots to keep your skin healthy and vibrant. Carrots are high in beta carotene, an antioxidant that is converted to vitamin A inside the body. It helps repair skin tissue and protects against the sun's harsh rays. Enjoy carrots raw in salads or with a low–calorie dip, or try roasting them to develop a rich, sweet flavor. (Bonus! Cooked carrots deliver even more skin–friendly beta carotene than raw ones.)

Pumpkin Seeds - Pumpkin seeds are a skin superfood because they're so high in zinc. Zinc protects your cell membranes, helps maintain collagen, and promotes skin renewal. Enjoy pumpkin seeds on their own as a snack, add them into a homemade trail mix, or sprinkle them on yogurt or oatmeal.

Low-Fat Dairy - The Vitamin A is low-fat dairy, like natural low fat goat cheese, feta and yogurt keep skin smooth and soft. The "live" bacteria in these foods also helps with digestive health which turns out to have an impact on skin health as well.

Here's a super charged meal plan to keep your skin glowing this winter.

Breakfast:

Yogurt Parfait: 1/2 cup Greek Yogurt, 2 TBSP chopped walnuts, 1 handful of berries (in winter I like to microwave frozen ones for 20 secs, warm and juicy!) sprinkle with cinnamon.

Snack:

10-12 baby carrots with 2 TBSP hummus or 1/2 avocado in a bowl drizzled with lemon juice and red pepper flakes served with a few small whole grain crackers.

Lunch:

Spinach salad with 4oz grilled chicken, 1 ounce goat cheese and 1/4 cup sliced apples, top with 1/2 TBSP each olive oil and lemon juice, sprinkle with a TBSP roasted pumpkin seeds.

Snack:

A sliced apple or pear with 1 tablespoon almond butter or about 25 almonds.

Dinner:

Four ounces poached salmon over 1 cup each sautéed kale and broccoli with 1/2 cup steamed brown rice.