Eat yourself beautiful (hooray!)

I’m reading the most amazing book, The Clear Skin Cookbook, in it Dale Pinnock reveals how different vitamins and minerals really get to work on our skin. He looks into the science of how the skin works and goes on to suggest some very simple, tasty meals that are packed full of skin-boosting compounds.

market healthy food eating

The saying “you are what you eat’ springs to mind and we’re told we’re told of lots of foods to avoid when pregnant – pate, shellfish, certain cheese, peanuts, caffeine (for more check www.nhs.uk ) – so why not a list of foods that are good for your skin?

What’s not to like about a set of vitamins and minerals that can give you gorgeous skin and help reduce the signs of ageing? And what better time to start a healthy eating regime than after all the chocolate gorging of Easter, I know I certainly helped the kids with their eggs!

There’s a long list of fab foods to try, the top trumps go to Sweet Potatoes, Carrots, Mushrooms, Prawns, Oily Fish, Brown Rice and Seeds. Try to swap them into your daily meals, and try not to boil them to death, the best way to preserve the nutrients in the food is to steam or sauté.

Asparagus – Vitamin B1, Vitamin B2

Avocados – Vitamin E

Banana – Vitamin B6

Bell Peppers – Vitamin B6

Brazil nuts – selenium (just 3 a day gives you your RDA)

Broccoli – Vitamin B2

Brown Rice – full of B vitamins

Brussels Sprouts – Vitamin B6

Carrots – Beta Carotene, Vitamin A

Cauliflower – Vitamin B5, Vitamin B6

Celery – Vitamin B6

Cheese – Vitamin D

Citrus Fruit – Vitamin C

Eggs – Vitamin A, Vitamin B2

Fish – Vitamin D

Flax Seeds – essential fatty acids

Garlic – inhibits Lipoxygenase (great fro Psoriasis fighting), Vitamin B6

Goji Berries – Vitamin C

Green Peas – Vitamin B1

Kale – Vitamin A

Kelp – Vitamin B12

Mangoes – beta carotene

Miso – Vitamin B12

Mushrooms – Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin D

Nuts – Vitamin E

Oily Fish – anti-inflammatory Omega 3 acids

Olive Oil – Vitamin E

Prawns – zinc, selenium, Vitamin B12, Caroteniod – Astaxanthin

Pumpkin Seeds – Zinc & essential fatty acids

Red Bell Peppers – Beta Carotene, Vitamin C, VitaminB6

Red Onions – Quercetin & Inulin (encourages probiotic bacteria growth)

Red Snapper – Vitamin B12

Salmon – Vitamin B12

Sea Vegetables – Vitamin B3

Spinach – Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C

Spirulina – Vitamin B12

Strawberries – Vitamin B5

Sunflower Seeds – Vitamin B1, Vitamin B5

Sweet Potatoes – Vitamin A, Beta Carotene & Immunomodulating Proteins

Tempeh – Vitamin B12

Tomatoes – Vitamin B5

Tuna – Vitamin B3, Vitamin B6

The BBC Good Food site is a great resource for looking up easy, tasty recipes with the ingredients you want to use www.bbcgoodfood.com

Enjoy!

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