5 POINTS YOU SHOULD KNOW
If you want healthy skin you must start from the inside out. To achieve the that glow that you are looking for it is essential that your diet is rich in vitamins an d minerals and phytochemicals. The best way to make sure you get these nutrients daily is to eat meals containing lot of fruits and veggies, legumes, nuts and seeds, basically what's called a plant based diet. This type of diet will promote healthy skin, hair, and nails. I don't know about you but I want glowing skin, long healthy hair and strong nails.
I bet you are
Table 1 – Examples of Nutrient-Dense, Plant-Based Foods
Black beans, chickpeas, edamame, kidney beans, lentils, pinto beans, split peas
Blackberries, blueberries, cranberries, goji berries, mulberries, strawberries, apples, avocados, dates, grapefruit, plums, watermelon
½ cup fresh berries, 1 medium fruit, or ¼ cup dried fruit
Arugula, bok choy, broccoli, cabbage, cauliflower, kale
½ cup chopped
Asparagus, bell peppers, carrots, mushrooms, onions, squash, spinach, sweet potatoes, zucchini
1 cup leafy, ½ cup nonleafy
Chia seeds, hemp seeds, flaxseeds
Almonds, brazil nuts, walnuts
¼ cup nuts or 2 tablespoons nut butter
Barley, buckwheat, oats, quinoa, rice (brown or wild)
½ cup cooked
There Benefits when you Avoid Animal Products In Your Diet
Almond, soy, coconut, hemp, and rice beverages
Coconut, soy, almond-based ice cream
Coconut or soy creamer
Nutritional yeast and cashews can be used to create vegan study fou cheese
Tofu, tempeh, jackfruit, portabello mushrooms, eggplant
Eggs in Baking
1 egg = 1 Tbsp ground flax + 3 Tbsp water, 1 egg = ½ mashed banana
Applesauce, vegetable broth
Plant-Based Diets Provide the Vitamins and Minerals that are need for Glowing Skin
Cantaloupe, broccoli, spinach, carrots, yams
Fruits: oranges, strawberries, kiwi
Vegetables: red and yellow bell peppers, broccoli, tomatoes, dark leafy vegetables
Whole grain wheat, avocados, nuts
B1 – whole grains, beans, nuts, seeds
B2 – enriched whole grains
Niacin – mushrooms, whole grains
Biotin – yams, almonds, soy
B6 – potatoes, bananas, legumes, nuts
B12 – fortified beverages, cereals, and some brands of fortified tofu, may still need to supplement
Broccoli, kale, spinach, soybeans
Whole grains, nuts, seeds
Fortified cereals, white beans, lentils, spinach
Whole grains, wheat germ, brazil nuts
Whole grains, fruits, vegetables
Plant-Based Diets May Protect Your Skin from Sun Damage and Skin Cancer.
- Grapes and berries contain a compound called resveratrol, which is a natural phytochemical that acts as an antioxidant and may decrease the risk of skin cancer.
- Tomatoes are rich in an antioxidant called lycopene, which was shown by a research article in the British Journal of Dermatology to reduce the risk of sunburns when eaten daily for 3 months.Watermelons are another fantastic and delicious source of lycopene!
- Beta-carotene appeared to improve signs of photoaging (e.g. wrinkles and sun spots) when consumed daily (beta-carotene equivalent of 6 carrots daily or 1 sweet potato) for 3 months!
- Eating a red delicious apple per day may keep the skin cancer away! Researchers at Cornell University showed that compounds in red apple peels called triterpenoids can kill cancer cells. Another skin glowing antioxidant in red apples, called anthocyanin, also possesses cancer-fighting power.
- Alexandra Vaughn, MD
Areas of Expertise
- Bronsnick T, Murzaku EC, Rao BK. Diet in dermatology: Part I. Atopic dermatitis, acne, and nonmelanoma skin cancer. J Am Acad Dermatol.2014;71(6):1039 e1031-1039 e1012; PMID: 25454036 Link to Research.
- Brown AC, Hairfield M, Richards DG, et al. Medical nutrition therapy as a potential complementary treatment for psoriasis--five case reports. Altern Med Rev.2004;9(3):297-307; PMID: 15387720 Link to Research.
- Tan KW, Graf BA, Mitra SR, et al. Daily Consumption of a Fruit and Vegetable Smoothie Alters Facial Skin Color. PLoS One.2015;10(7):e0133445; PMID: 26186449 Link to Research.
- Tuso PJ, Ismail MH, Ha BP, et al. Nutritional update for physicians: plant-based diets. Perm J.2013;17(2):61-66; PMID: 23704846 Link to Research.
- Functions and Food Sources of Some Common Vitamins. Dietitians of Canada 2013;. Accessed October 8, 2016.
- Basavaraj KH, Seemanthini C, Rashmi R. Diet in dermatology: present perspectives. Indian J Dermatol.2010;55(3):205-210; PMID: 21063507 Link to Research.
- Wu Y, Jia LL, Zheng YN, et al. Resveratrate protects human skin from damage due to repetitive ultraviolet irradiation. J Eur Acad Dermatol Venereol.2013;27(3):345-350; PMID: 22221158 Link to Research.
- Rizwan M, Rodriguez-Blanco I, Harbottle A, et al. Tomato paste rich in lycopene protects against cutaneous photodamage in humans in vivo: a randomized controlled trial. Br J Dermatol.2011;164(1):154-162; PMID: 20854436 Link to Research.
- Cho S, Lee DH, Won CH, et al. Differential effects of low-dose and high-dose beta-carotene supplementation on the signs of photoaging and type I procollagen gene expression in human skin in vivo. Dermatology.2010;221(2):160-171; PMID: 20516658 Link to Research.
- He X, Liu RH. Triterpenoids isolated from apple peels have potent antiproliferative activity and may be partially responsible for apple's anticancer activity. J Agric Food Chem.2007;55(11):4366-4370; PMID: 17488026 Link to Research.
- Gerhauser C. Cancer chemopreventive potential of apples, apple juice, and apple components. Planta Med.2008;74(13):1608-1624; PMID: 18855307 Link to Research.