by Lisa Drayer
Protein. Salmon is one of the best sources of high-quality, easily digested protein that is low in saturated fat. To maintain healthy skin and grow healthy hair and long, strong fingernails, you need to eat protein every day. Protein also plays an essential role in the production of collagen (which gives skin its structure) and elastin (which gives skin its flexibility). Your body needs protein to make everything from neurotransmitters and antibodies to the enzymes that power chemical reactions and the hemoglobin that carries oxygen in your blood. Protein is good for suppressing appetite because it is digested slowly and does not cause an elevation in blood sugar.
Astaxanthin. Salmon is the richest food source of the powerful orange pigment called astaxanthin (the same substance that makes cooked lobsters red). Astaxanthin is a powerful antioxidant, 10 times more potent than beta-carotene and 100 (or more!) times more powerful than vitamin E. Potent antioxidants have dynamic antiaging effects, so salmon is a food that helps keep us young.
DMAE. Salmon is a rare dietary source of dimethylaminoethanol (DMAE). This substance is a precursor to the neurotransmitter acetylcholine, a brain chemical responsible for communication between nerve cells and muscles. DMAE helps cognitive function, and as an added benefit it improves muscle tone and firmness in the face, thereby reducing wrinkles. DMAE is now being added to many topical beauty preparations, as it appears to help skin tone without any unsightly or uncomfortable side effects.
Vital vitamins. Salmon contains vitamin D, B vitamins (both covered later in this chapter), and other micronutrients. Salmon is the best whole-food source of vitamin D, which is difficult to obtain from natural-food sources. Vitamin D plays a crucial role in absorbing calcium, which in turn promotes strong bones and teeth.
Mighty minerals. Salmon is an excellent source of potassium, selenium (both discussed later in the chapter), and other minerals. Selenium helps the skin stay youthful by protecting it against sun exposure and helping it retain its elasticity.
Salmon is a great food choice because it tastes delicious and has all these health and beauty benefits. Salmon is generally available and affordable, and it can be prepared in myriad different ways. You may prefer salmon fillet or salmon steak, fresh salmon or canned. You may opt for your salmon raw in sushi, smoked on a bagel, broiled as a burger, baked in the oven, or thrown on the grill. There's a recipe for this beauty food to suit any occasion. If you need an idea, see my Beauty Diet recipes for Spiced Salmon with Edamame Succotash in Chapter 9.
Why Wild Salmon Is a Better Choice than Farmed Salmon
Both wild salmon and farm-raised salmon have a variety of health benefits, but my favorite choice for this versatile fish is the wild variety. The main difference between farmed salmon and wild salmon is the environment they grow up in. Wild salmon are from ocean waters and live exactly how fish are supposed to live. Farmed salmon are raised with a large number of fish in pens. They are fed pellets of ground-up fish meal and oils to make them grow quickly, and they tend to have more fat than wild salmon. Farmed salmon are given antibiotics to fight disease and dye to make their flesh pink. Research has revealed that farmed salmon have
Vitamin D's Role in Beauty
Recommended Dietary Allowance
WOMEN
MEN
200 IU (up to age 50)
200 IU (up to age 50)
400 IU (ages 51 to 70)
400 IU (ages 51 to 70)
Vitamin D is a fat-soluble vitamin that we can obtain from our diet or synthesize in our skin when we are exposed to direct sunlight. After vitamin D is consumed (or synthesized), the liver must convert it into a physiologically active form. The beauty benefits of vitamin D generally come from its ability to help us absorb and store the calcium we get from the foods we eat. This means our ability to build strong bones and beautiful teeth depends in part on vitamin D.
Twenty to 40 minutes of sunlight exposure without sunscreen, three times a week, will enable you to meet your vitamin D requirements; however, I do not recommend this approach because exposure to the sun's ultraviolet rays is damaging to your skin. When you use sunscreen, enough UV light still gets through to permit adequate vitamin D synthesis, so there is no need to risk direct exposure without protective sunscreen.
Five Good Whole-Food Sources of Vitamin D
1. Cod liver oil, 1 teaspoon
453 IU
2. Salmon, cooked, 3.5 oz.
360 IU
3. Mackerel, cooked, 3.5 oz.
345 IU
4. Sardines, canned in oil, drained, 1.75 oz.
250 IU
5. Tuna, canned in oil, 3 oz.
200 IU
Note: Milk, cereals, and breads are often fortified with vitamin D.
higher concentrations of organochlorine compounds such as PCBs, dioxins, and chlorinated pesticides—up to 10 times more contaminants than their wild counterparts. Farmed salmon from Europe has been found to have more contaminants than farmed salmon from Chile or North American farms.
Wild salmon feed themselves naturally and are not dyed pink. Wild salmon costs more in the marketplace but contains fewer amounts of manmade pollutants such as PCBs and pesticides. If you can't find fresh wild salmon, try the canned variety. It's less expensive than fresh, and usually it is Alaska wild salmon, even if the label doesn't say so. Pregnant women and nursing mothers may especially wish to reduce their contaminant exposure by selecting wild salmon over farmed.
2. Low-Fat Yogurt
I've included low-fat yogurt in my Top 10 Beauty Foods because it is a terrific source of calcium, which is especially helpful if you want strong bones, beautiful nails, good posture, and a beautiful smile. One cup of plain, low-fat yogurt supplies about 450 milligrams of calcium. That's more than the amount of calcium in a cup of fat-free milk, and it supplies close to half of your daily calcium needs (see Chapter 6 for more on calcium). The beauty benefits of yogurt are not limited to its calcium content, though. Eight ounces of yogurt has two grams of zinc, which is beneficial for your skin. Pick up a container of yogurt for its:
Protein. By now you know how important it is to eat some protein every day to have beautiful hair and nails, to keep hunger from getting the best of you, and to keep every aspect of your body functioning and in good repair. Eight ounces of yogurt contains 12 grams of protein.
Beneficial bacteria. Yogurt contains live microorganisms such as L. acidophilus that promote the growth of healthy bacteria in the intestinal tract. Lactobacteria manufacture B vitamins, help digest dairy products, and inhibit the growth of harmful bacteria in your gut. The live cultures in the yogurt produce lactase, which breaks down the lactose. This is helpful for lactose-intolerant individuals.
Vital vitamins. Yogurt contains B vitamins, which are necessary for many body functions, including cell growth and division. (Vitamin B complex is discussed in more detail later in the chapter).
Mighty minerals. Yogurt contains other beauty-enhancing minerals in addition to calcium, including approximately the same amount of potassium as a banana. Yogurt can be classified as anticariogenic, meaning it fights cavities. The calcium and phosphorus in yogurt favor the remineralization of the enamel on our teeth, making our teeth sparkling and cavity-free.
Wondering what's in Pinkberry, the "reinvented" frozen yogurt? Believe it or not, live and active cultures. Frozen yogurt is a "nonstandardized food," meaning it is not subject to federal composition standards. Not all brands of frozen yogurt actually contain live cultures. The good news is that the live cultures in genuine frozen yogurt are not killed by the freezing process but go into a dormant state. When they warm up inside the body, they get back to work!
At about 150 calories per cup, plain low-fat yogurt is a slimming treat. Try to stay away from commercial brands of yogurt that have lots of fruit and sugar added. An eight-ounce fruit-flavored yogurt may contain 28 grams of sugar (equal to seven teaspoons)! Excess sugar contributes calories and can harm the natural suppleness of your skin (see Chapter 3).
I co
uld go on about the health and beauty benefits of yogurt for several more pages, but I'll just add that yogurt can reduce your chances of having a yeast infection and may ease the symptoms of PMS. With so many health benefits, you'll want to eat yogurt "as is" or add it to recipes to give every meal a beauty boost. One of my favorite snacks is the Strawberry Raspberry Yogurt Parfait in Chapter 9.
3. Oysters
The expression "the world is your oyster" suggests that oysters have a world of benefits tucked inside their shell. These little gifts from the sea are on my Top 10 list because they are the best whole-food source of zinc (see Chapter 3 for more on zinc). People often think of oysters as an aphrodisiac, but the high zinc content of oysters is a great beauty benefit as this mineral is a major player in skin renewal and repair. It helps create collagen, which provides the structural support in skin. It also has antioxidant properties and has been shown to be a protective nutrient at the cellular level. Zinc helps maintain stronger nails, keeps the scalp and hair healthy, and helps protect eyes from vision problems. Zinc is highly concentrated in the retina, where it serves as a critical antioxidant and helps protects against eye-related diseases.
Mighty minerals. In addition to its beauty benefits, zinc is essential for a healthy immune system, aids in wound healing, plays a role in our sense of smell and taste, supports normal growth and development, and is essential for DNA synthesis. Oysters are also a good source of selenium (discussed later in this chapter), which helps your skin retain its natural elasticity.
Protein. Oysters are a source of protein, and we need to eat some protein every day to have healthy hair, strong fingernails, and firm skin. Our body uses protein to make neurotransmitters, antibodies, enzymes, hemoglobin, and more.
Vital vitamins. Six cooked oysters have 1 microgram of vitamin B12 (the recommended dietary allowance is 2.4 micrograms). It is important for many reasons, including its critical role in metabolism, cell growth, and the synthesis of fatty acids (see the vitamin B complex information later in this chapter).
Selenium's Role in Beauty
Recommended Dietary Allowance
WOMEN
MEN
55 mcg
55 mcg
Selenium is a trace mineral that is not difficult to obtain from whole-food sources. Its beauty benefits are related to the fact that selenium helps antioxidants do their job. Selenium helps protect the skin from the damage caused by sun exposure, helps preserve the elasticity of our skin, and slows down the hardening of tissues caused by oxidation.
10 Good Whole-Food Sources of Selenium
1. Brazil nuts, dried, unblanched, 1 ounce (6 nuts)
839 mcg
2. Turkey, giblets, 1 cup, simmered
322 mcg
3. Canned tuna, light, drained, 3 oz.
65 mcg
4. Oysters, 3 oz.
57 mcg
5. Cod, fresh, cooked, 3 oz.
40 mcg
6. Turkey, light meat, roasted, 3 oz.
27 mcg
7. Beef, ground, lean, broiled, 3 oz.
25 mcg
8. Chicken breast, roasted, 3 oz.
24 mcg
9. Cottage cheese, low-fat, 1 cup
23 mcg
10. Egg, 1 large
16 mcg
Are you familiar with the television show "House"? In one episode, the character Dr. Gregory House is confronted by a medical mystery: a CIA operative shows signs of being poisoned. By the end of the show, House finally determines he was not poisoned by sinister counterspies but by . . . Brazil nuts!
Brazil nuts have an unusually high amount of selenium. Ordinarily this is not a problem, but if you eat lots of Brazil nuts over a period of time, you may develop selenium poisoning. Symptoms include hair loss, depigmentation of skin, and white lines across the fingernails. An excess of Brazil nuts clearly is not good for your beauty! The upper intake level for selenium is 400 micrograms per day—which can be found in less than an ounce of Brazil nuts. Stick to half-ounce portions and alternate with one of my favorite Beauty Foods, walnuts.
Most Americans do not meet their daily zinc requirements. It's easy to add this beauty mineral to your diet with flair and flavor by enjoying oysters. They can be cooked in a wide variety of ways, such as Oysters Primavera, Broiled Oysters Florentine with Mixed Greens, and Poached Oysters in Garlic, Herbs, and Broth with Mixed Greens and Whole Wheat Baguette (see Chapter 9). Of course, many people enjoy oysters best served raw on the half shell. In that case, check out Oysters on the Half Shell with Fresh Tomato Mignonette, Mixed Green Salad, and Whole Wheat Baguette (see Chapter 9). If you are pregnant, I do not recommend eating raw oysters or any other undercooked food.
4. Blueberries
With their bright flavor and unmistakable blue hue, blueberries seem to be trying to catch our attention. Today the humble blueberry is experiencing a new level of popularity, not because it has a significant amount of any one vitamin or mineral but because of its unusual antioxidant profile. Researchers at a U.S. Department of Agriculture (USDA) laboratory at Tufts University in Boston, Massachusetts, rank blueberries number one in antioxidant activity when compared to 40 common fresh fruits and vegetables. Blueberries contain many plant compounds that combine to make this sweet fruit an antioxidant superstar. I included blueberries in my Top 10 Beauty Foods because their antioxidant, antiaging, and anti-inflammatory effects protect you from premature aging. Blueberries contain:
Anthocyanins. These are the blue-red pigments that also are present in red wine and other foods; they not only give blueberries their color but also enhance their antioxidant and anti-inflammatory properties. Blueberries contain at least five different anthocyanins, which boost the effects of vitamin C, neutralize free-radical damage to the collagen matrix (the basis of all body tissues, including skin), protect the neurons in the brain, and strengthen blood vessels.
Vital vitamins. Blueberries offer a healthy dose of vitamin C and vitamin E. These potent vitamins have antioxidant properties, which help to fight aging by ridding our bodies of harmful chemicals that have damaging, long-term effects on our features and internal organ systems.
Mighty minerals. Blueberries are a source of potassium, which helps to lower blood pressure and boost circulation throughout the body (potassium is discussed in depth later in this chapter).
Lutein and zeaxanthin. These chemically similar carotenoids are important for our eyes. They appear to protect the eyes through their antioxidant effects, as well as their ability to filter out UV light. One cup of blueberries contains 118 micrograms of lutein and zeaxanthin combined.
Ellagic acid. This antioxidant prevents cell damage and may be protective against cancer.
Fiber. A cup of blueberries has almost 4 grams of dietary fiber. Fiber helps you feel full without adding calories to your diet, which is a big bonus when it comes to staying slim. Plus, fiber helps control cholesterol and protects against diseases of the intestinal tract.
According to the American Academy of Anti-Aging Medicine, compounds in blueberries known as oligomeric proanthocyanidins (OPCs) help support collagen and elastin. Research has also revealed that blueberries may help protect the brain from oxidative stress. Blueberries also promote urinary tract health. They contain the same compounds found in cranberries that help prevent bladder infections.
So blueberries keep you looking young, provide you with dietary fiber, and help protect you from cancer, eye problems, and age-related diseases. At 80 calories a cup, this slimming fruit has so many health benefits you'll want to be sure to add it to your diet. If you never really thought of yourself as a blueberry lover, try my tempting recipes for Whole Grain Blueberry Pancakes, Blueberry Ginger Smoothie, and Peach Blueberry Ginger Crisp (see Chapter 9).
5. Kiwifruit
Kiwifruit offers a rich nutritional reward in a small, delicious package. Inside of this small, brown, fuzzy fruit—about the size and shape of a very large egg—you'll find semitranslucent green flesh and small black seeds ar
ound a white center. Kiwifruit has a unique sweet flavor something like a combination of strawberries, pineapples, and bananas. I've included kiwifruit among the Top 10 Beauty Foods because it offers more than just a tropical touch for your fruit salad: it has an unusually abundant amount of vitamin C and other antiaging antioxidants. Kiwifruit offers beauty benefits from stimulating collagen synthesis (vital to lovely skin) to maintaining healthy bones and teeth to protecting against wrinkles and premature aging. Because kiwis are antioxidant all-stars, they can help neutralize free radicals, which otherwise can cause damage to cells that could lead to inflammation, cancer, and heart disease.
Vital vitamins. One cup of peeled kiwifruit contains more vitamin C than an equivalent amount of oranges. Vitamin C in kiwifruit is integral for collagen production and the maintenance of healthy skin, and research has suggested that high vitamin C intake is associated with fewer wrinkles. Aside from collagen synthesis, the vitamin C in kiwi is essential to the formation of healthy bones, teeth, and capillaries; plus, the vitamin may keep our eyes healthy by protecting against cataracts (see the detailed information on vitamin C in Chapter 1). Vitamin C also helps protect proteins, lipids (fats), carbohydrates, and nucleic acids (DNA and RNA) from damage by free radicals.
Antioxidants. One kiwi also contains 40 micrograms of the powerful antiaging antioxidant beta-carotene (see the full story on vitamin A in Chapter 7), plus it contains the fat-soluble antioxidant vitamin E, which is usually found in nuts and oils (see Chapter 3). And there's more. Kiwis are rich in phytonutrients that protect the DNA in the nucleus of human cells from free-radical damage. Researchers are not yet certain which compounds in kiwi give the fruit its extra-protective antioxidant capacity, but they are sure it is not the fruit's vitamin C or beta-carotene content.