Superfoods for Skin

Thank you for joining me for more skin tips! In this post, we’re going to talk about superfoods, and why they’re so good for you!

bluehandsFirst of all, you may be asking yourself, ‘What is a superfood?’ Superfoods are nutrient-dense, whole foods that have high amounts of micronutrients, mainly vitamins and minerals that we need every day for the health of our brains and organs.  Superfoods also contain other unique compounds that have incredible healing potential, I call them “magic molecules” like anti-oxidants that have incredible healing power. Superfoods might sound like they are impossible to find, or extremely costly, but many superfoods are readily available in your grocery store, and can be added to your shopping list for around $3 to $5.

Superfoods are bursting with nutrients, and many superfoods have properties that are particularly beneficial for maintaining healthy skin. When you cook for yourself, you’re able to prepare food that’s not only delicious and low in calories and fat, but you can also integrate certain foods with nutrients for skin health. Look for foods that have a high content of Vitamins A, C and E, and foods that have a lot of omega-3.

Vitamins in food is much more readily absorbed than in pill form, so you’ll see noticeable differences when you change your diet.

The Best Superfoods For Healthy Skin

There are plenty of great superfoods that you should incorporate into your diet every day. To get started, read my list of 10 Everyday Superfoods

Here’s my list for the top five Superfoods that will help you maintain healthy skin:

bluecloseupBlueberries: Absolutely bursting with antioxidants, blueberries contain lots of vitamin C, fiber and potassium, along with loads of other nutrients. Throw a handful into your yogurt, smoothie, or on top of your cereal each day.

Wild Salmon: Wild salmon is loaded with omega-3 fatty acids, which help to keep skin moisturized and glowing. Salmon also contains vitamin D, and selenium, which helps protect skin from the damaging effects of sun exposure.

Spinach: Is there anything that this superfood can’t do? This green goodness is loaded with fiber, calcium, potassium, and B-complex vitamins, all of which are vital to keeping your skin healthy.

Tomatoes: Tomatoes are a great source of lycopene, an anti-aging antioxidant. I love fresh tomatoes, but lycopene is more easily absorbed in the body when it’s cooked.

walnutsWalnuts: These nuts have loads of omega-3 fatty acids, along with other nutrients, like vitamin E. Eat a handful for a snack, or chop them up and add them to your salad instead of croutons for a nice crunch.

Salmon Salad Nicoise

Salmon is absolutely delicious, and the fact that it helps you maintain healthy skin and nails is a bonus! Here’s one of my favorite salmon recipes, which incorporates two superfoods for skin — salmon, and spinach!

1 1/2 pounds, skinless, boneless wild salmon filet
1/2 teaspoon sea salt
1 tablespoon crush coriander seeds
1 tablespoon crush black pepper corns
1 tablespoon all purpose flour
1 tablespoon olive oil
1 pound mixed greens or baby spinach

Ingredients for Dressing
2 small shallots, peeled, minced
1/4 tsp Dijon mustard
1 teaspoon salt
1/2 cup extra virgin olive oil
2 tablespoon red wine vinegar
2 tablespoon sherry vinegar
1 teaspoon dried or fresh thyme leaves
1/2 teaspoon freshly ground pepper
non-fat cooking spray

In a mini-chopper or blender, mix all the ingredients for the dressing until well blended. In a large bowl toss the greens with the dressing and serve immediately.

On a sheet of wax or parchment paper, mix the coriander, pepper, and flour. Sprinkle both sides of the salmon with salt. Dip both sides of the salmon in the coriander mixture. Heat a large skillet over medium-high heat and add the olive oil. Cook 5-6 minutes per side, until the coating is crispy. Remove salmon from skillet and slice against the grain.

In a large bowl, toss the dressing with the greens. Transfer to a platter and top with the salmon.

Thanks for reading, and congratulations on continuing your journey to better health.

Stay with me, because tomorrow, we’re going to talk about sleep, and why it’s so important to maintaining healthy skin!