The Beauty Diet

by Lisa Drayer

  Lutein and zeaxanthin. As you read with blueberries, these phytonutrients appear to be important to eye health. One cup of peeled kiwifruit contains 216 micrograms of lutein and zeaxanthin combined.

  Fiber. Two kiwis contain 5 grams of fiber, which helps keep you slim by promoting a feeling of fullness without contributing calories. Fiber also helps control your cholesterol and blood sugar levels and protects against gastrointestinal disorders.

  Mighty minerals. Kiwifruit contains several beneficial minerals. One cup of peeled kiwifruit has 552 milligrams of potassium—slightly more than a cup of sliced bananas. Potassium is beneficial to cardiovascular health (see the information on potassium later in this chapter). Kiwis also contain magnesium, which is a major component of bones and teeth (see Chapter 6 for more on magnesium).

  Kiwi is a slimming fruit. Two medium kiwis have only 92 calories. Kiwi may also boost circulation: in a study published in Platelets, people who ate two or three kiwis a day for 28 days reduced their platelet aggregation response—potential clot formation—by 18 percent, compared to those eating no kiwis. If the array of health- and beauty-promoting substances in kiwifruit is not enough to tempt you to try them, turn to Chapter 9 for my recipes for deliciously cool and sweet Kiwi and Melon Fruit Soup and Tropical Kiwi Fruit Salad with Vanilla Lime Syrup.

  6. Sweet Potatoes

  The orange color of sweet potatoes gives their secret away. Sweet potatoes are on my list of Top 10 Beauty Foods because of their big boost of beauty-enhancing beta-carotene, a fat-soluble pigment found in many orange vegetables and fruits. It is a powerful antioxidant that protects our cells by destroying the free radicals that can damage cells (including skin cells) and cause age-related disorders. The body converts beta-carotene to vitamin A (see Chapter 7), which helps keep your skin smooth, so incorporating sweet potatoes into your diet can help you achieve wrinkle-free skin. Beta-carotene also may protect skin from the damage caused by sun exposure. One cup of cubed sweet potato contains a stunning 14,260 micrograms of beta-carotene.

  To help simplify the process of choosing nutritious foods, scientists at the Center for Science in the Public Interest have developed a point system. Foods are given points for dietary fiber, naturally occurring sugars and complex carbohydrates, protein, vitamins A and C, iron, and calcium. Points are deducted for fat content (especially saturated fat), sodium, cholesterol, added refined sugars, and caffeine. The higher the score, the more nutritious the food. According to this point system, the sweet potato is the number-one most nutritious vegetable! For a modest 115-calorie investment, you get a huge nutritional return.

  Vital vitamins. One sweet potato more than meets the recommended dietary allowance for vitamin A. When your body converts the beta-carotene from your sweet potato into vitamin A, it will help keep your skin smooth and soft. Vitamin A also is important to good vision and eye health, cell division and differentiation, normal functioning of your immune system, and healthy bones, teeth, skin, hair, and fingernails (see Chapter 7). Additionally, one cup of canned sweet potato (which weighs more than a cup of uncooked) has 63 milligrams of the wondrous water-soluble antioxidant vitamin C (see Chapter 1).

  Mighty minerals. Sweet potatoes help keep your bones strong and teeth sparkling with 40 milligrams of calcium per cup (more on calcium in Chapter 6). They are also a good source of magnesium (see Chapter 6), which plays a critical role in hundreds of chemical reactions in the body, as well as a source of manganese, a trace mineral that helps keep bones strong and blood glucose levels normal. Sweet potatoes also have a significant amount of potassium, which is vital for the sodium/potassium balance in the body (more on potassium a little later). I often recommend potassium-rich foods for those retaining water due to excess consumption of sodium-rich foods.

  Fiber. It's more exciting than you think. Fiber helps you stay slim, helps control the level of cholesterol in your blood, and helps prevent problems from developing in your intestinal tract. One cooked sweet potato contains 4 grams of dietary fiber.

  If you have limited your sweet potato consumption to once a year on Thanksgiving, use my Beauty Diet to add its orange goodness to your meals every week! Sweet potatoes can be dressed up or down, roasted or mashed, even cooked fast in the microwave oven if you're in a hurry. As a fabulous alternative to fatty French fries, try my tempting Grilled Sweet Potato "Fries" (see Chapter 9).

  Sweet Potato or Yam?

  Although their beauty nutrients are similar, true yams and sweet potatoes are not even botanically related. Yams are large and starchy and are grown in tropical and subtropical countries

  Potassium's Role in Beauty

  Adequate Intake (AI)

  WOMEN

  MEN

  4,700 mg

  4,700 mg

  There is considerable evidence that a potassium-rich diet may help regulate blood pressure, maintain bone density, protect against kidney stones, and decrease the risk of stroke. Since potassium improves blood circulation, it helps to give your skin a refreshing boost of nutrients and oxygen.

  10 Good Whole-Food Sources of Potassium

  1. Sweet potato, 1 large baked

  855 mg

  2. Tomato paste, ¼ cup

  664 mg

  3. Beets, cooked, ½ cup

  655 mg

  4. Potato, 1 baked

  610 mg

  5. Yogurt, plain, nonfat, 8-oz. container

  579 mg

  6. Edamame, 1 cup

  568 mg

  7. Kiwifruit, 1 cup, peeled

  552 mg

  8. Cod, cooked, 3 oz.

  439 mg

  9. Banana, 1 medium

  422 mg

  10. Spinach, cooked, ½ cup

  419 mg

  (nearly 100 percent comes from West Africa). Real yams can be found in the United States in international markets.

  Sweet potatoes have pointy ends and are widely available throughout the United States. They are so commonly mistaken for yams that you may notice the sign in the grocery store says "yams" and then, underneath, "sweet potatoes." However, sweet potatoes are sweeter than true yams and have more protein. The light variety has a thin skin and is roughly the same color on the outside as a baking potato. The dark or garnet variety has a thicker skin and is reddish brown in color on the outside and orange on the inside. If you had "candied yams" for Thanksgiving, chances are you were eating delicious sweet potatoes.

  7. Spinach

  Spinach is a versatile, affordable, readily available, low-calorie leafy green vegetable that is loaded with beauty-enhancing nutrients. I included it in my Top 10 Beauty Foods because of its exceptional lutein content, which keeps our eyes healthy and bright. Spinach also contains a significant amount of beta-carotene, as well as vitamin C, several B vitamins, magnesium, iron, calcium, potassium, zinc, dietary fiber, and even omega-3 fatty acids, making it a wonderfully nutrient-dense vegetable. Following are some of the beneficial micro-nutrients in this super-food:

  Lutein and zeaxanthin. One cup of cooked frozen spinach is ranked number one among vegetables by the USDA National Nutrient Database for Standard Reference (Release 20) for its content of the related antioxidants lutein and zeaxanthin. Lutein is particularly important to eye health. The human body easily absorbs lutein and deposits it in the region of the retina called the macula and in the lens of the eye, where lutein is able to filter light and prevent oxidation of proteins or lipids within the lens. Lutein acts like "natural sunglasses" by protecting your eyes and also helps prevent damage to your cells, keeping your skin, brain, and heart in great condition. A Harvard University study published in the Journal of the American Medical Association found that consuming 6 milligrams of lutein (60 grams of fresh spinach) a day was associated with a 43 percent lower risk of macular degeneration. In addition, studies indicate that people who eat leafy greens are protecting themselves against cancer, cardiovascular disease, and age-related disorders.

  Beta-carotene. Spinach is an excellent source of beta-carotene, a key
beauty nutrient. One cup of cooked frozen spinach (boiled and drained) has 13,750 micrograms of beta-carotene, nearly as much as a baked sweet potato and more than a cup of boiled carrots!

  Alpha-lipoic acid. Spinach has a special gift for you: the antiaging, anti-inflammatory, antioxidant compound alpha-lipoic acid. Alpha-lipoic acid works synergistically with other antioxidants in the skin to reduce the damaging inflammatory effects of sun exposure. It replenishes other antioxidants like vitamins C and E, plus it helps regulate glucose metabolism and keep blood sugar levels stable. It protects cell and mitochondrial lipid membranes from free-radical damage and is especially protective to the mitochondria in nerve cells. This means it may play a role in preventing the effects of aging on the brain. Alpha-lipoic acid boosts cellular levels of glutathione, an antioxidant of tremendous importance in overall health and longevity and essential to the functioning of the immune system.

  Vital vitamins. Spinach is a helpful source of vitamin C. One cup of cooked spinach has 18 milligrams of vitamin C. Spinach is also an unusually good plant source of the fat-soluble antioxidant vitamin E, which helps protect you from accumulating damage caused by free radicals (see Chapter 3 for more on vitamin E). Previous research has suggested that vitamins C and E and beta-carotene—all found in spinach—may protect against cataracts. Spinach is also impressive as a source of folate (vitamin B9). One cup of raw spinach has 58 micrograms—about 15 percent of your recommended dietary allowance of 400 micrograms. Among its other roles, folate is necessary for the production and maintenance of new cells, including red blood cells, because it is needed to replicate DNA.

  Mighty minerals. Among vegetables, spinach contains an unusually high amount of magnesium, which plays a vital role in hundreds of the body's chemical reactions (see Chapter 6). With 167 milligrams per cup, raw spinach is also a good source of heart-healthy potassium. Spinach is rich in calcium, although much of it is unavailable, because oxalic acid in spinach binds with calcium, preventing its absorption. It's also rich in iron. To increase your absorption of iron from spinach, drink a glass of orange juice or otherwise include some vitamin C with your meal.

  There are so many phytonutrients in spinach that researchers have been working on producing spinach extracts—but I'd prefer it if you ate the real thing. If you like raw spinach, try my Beauty Diet recipe Greek Spinach Salad with Yogurt Dill Dressing. For something warm, try the Spring Pea and Spinach Soup with Crab. Both recipes are in Chapter 9.

  The B Vitamins: The Beauty Complex

  The B vitamins formerly were thought to be a single vitamin, but further research showed that they are distinct vitamins that often coexist in the same foods. Generally the term B vitamins refers to the eight different types of vitamin B that, taken together, are called the vitamin B complex.

  The B vitamins work together and are interdependent. Some B vitamins require other B vitamins for synthesis or activation. Together the vitamin B complex is needed to promote cell growth and division and maintain metabolism and muscle tone, as well as healthy skin, hair, and eyes:

  B1 (thiamine) plays an important role in helping the body metabolize carbohydrates to produce energy. It is essential to normal growth and development and helps maintain the proper functioning of the heart and the nervous and digestive systems. Foods naturally high in thiamine include spinach, peas, liver, beef, pork, legumes, bananas, and whole grains. The RDA for women is 1.1 mg; for men, 1.2 mg.

  B2 (riboflavin) is used in a wide variety of cellular processes and helps metabolize fats, carbohydrates, and proteins. Foods naturally high in riboflavin include milk, cheese, meat, liver, fish, yogurt, eggs, soybeans, and bananas. Exposure to light destroys riboflavin. The RDA for women is 1.1 mg; for men, 1.3 mg.

  B3 (niacin) is needed for energy production in cells and helps with DNA repair. It also helps remove toxins from the body. Supplemental niacin can cause facial flushing. Foods naturally high in niacin include organ meats, chicken, salmon, tuna, nuts, legumes, and many fruits and vegetables. The RDA for women is 14 mg per day; for men, 16 mg.

  B5 (pantothenic acid) is critical to the metabolism of carbohydrates, fats, and proteins. Foods naturally high in pantothenic acid include eggs, whole grain cereals, legumes, and meat, although it is found in some quantity in nearly every food. The Adequate Intake (AI) for women and men is 5 mg.

  B6 (pyridoxine) plays a role in the functioning of over 100 enzymes, including those that synthesize neurotransmitters. It helps the body metabolize proteins and carbohydrates and helps maintain red blood cells. Pyridoxine plays a role in the all-important balancing of sodium and potassium (potassium is discussed more fully earlier in this chapter). Foods naturally high in pyridoxine include salmon, chicken, turkey, bananas, spinach, and potatoes. The RDA for women and men up to age 50 is 1.3 mg; for women 51 and up, 1.5 mg; for men 51 and up, 1.7 mg.

  B7 (biotin) is sometimes called "the beauty vitamin" because it is important for healthy skin and hair. Biotin helps produce energy during aerobic respiration, helps synthesize fatty acids, and plays a role in metabolizing protein. Usually the "friendly" bacteria in the intestinal tract make enough biotin to meet the body's needs. The Adequate Intake (AI) for women and men is 30 micrograms.

  B9 (folate) plays an important role in many body processes. Folate is widely available; rich sources include leafy vegetables, dried legumes, fruits and vegetables, whole grains, meat and poultry. Folic acid is the synthetic form of the vitamin that is used in supplements and fortified foods. Folate helps with many jobs in the body, including cell maintenance and repair, DNA synthesis, and the formation of red and white blood cells. The RDA for women and men is 400 micrograms, but women who are pregnant or planning to become pregnant should consume 600 micrograms a day because folic acid protects against neural tube defects in the baby.

  B12 (cobalamin or cyanocobalamin) plays a role in growth and development, helps brain function, and contributes to the formation of red blood cells. It is involved in the metabolism of every cell of the body, affecting not only DNA synthesis but also the synthesis of fatty acids and energy production. B12 can be found naturally only in animal sources, such as clams, salmon, oysters, beef, chicken, turkey, milk, and cheese. The RDA for women and men is 2.4 micrograms.

  8. Tomatoes

  I added tomatoes to my list of Top 10 Beauty Foods because they provide the greatest amount of the antiaging antioxidant lycopene, the bright red carotenoid pigment that gives tomatoes, watermelons, and pink grapefruit their distinctive color. Believe it or not, tomatoes are one food I encourage you to enjoy processed. The lycopene in tomatoes is actually more easily absorbed by the body after it is processed into juice, sauce, ketchup, or canned tomato puree. Ounce for ounce, the greatest source is canned tomato paste. It's a great staple to keep in your pantry to add to soups or stews for an antioxidant boost.

  Lycopene. This powerful antiaging antioxidant is thought to have the highest antioxidant activity of all the carotenoids. Because of its antioxidant effects, lycopene may help protect against cardiovascular disease, cancer, macular degeneration, and possibly other diseases, such as diabetes and osteoporosis. One study that involved eating 16 milligrams of tomato paste every day for several weeks showed that ingesting lycopene may protect against sunburn.

  Additional antioxidants. Tomatoes contain other antioxidants that work hard to protect you from internal damage, including beta-carotene (see the vitamin A information in Chapter 7), vitamin C (see Chapter 1), and vitamin E (see Chapter 3). These antioxidants are known for their anti-inflammatory and antiaging properties. In addition, tomatoes contain the related antioxidants lutein and zeaxanthin, which are important to eye health.

  Mighty minerals. Tomatoes contain calcium, which you need for strong bones and teeth (see Chapter 6); iron, which benefits both your hair and your red blood cells (see Chapter 4); magnesium, which plays a role in over 300 chemical reactions in the body (see Chapter 6); and potassium, which helps regulate blood pressure and improves blood circulation (se
e the information in this chapter). Good blood circulation means efficient delivery of oxygen and nutrients to cells, ultimately giving you a healthy, radiant glow.

  It seems like nature decided to put a powerful combination of antiaging antioxidants into the beautiful and tasty package we call the tomato. You'll think of a hundred ways to add tomatoes to your diet, from putting a thick, vine-ripened slice on your veggie burger to adding canned tomatoes to your favorite chili recipe. I highly recommend the Fire-Roasted Tomato Soup in Chapter 9.

  9. Walnuts

  Smooth skin tone, healthy hair, vibrant eyes, and strong bones can all be attributed to the dominant nutrients found in walnuts. I've included walnuts among my Top 10 Beauty Foods because they are the only type of nut that contains a significant amount of beauty-enhancing omega-3 fatty acids, plus they also provide vitamin E, a fat-soluble antioxidant that helps protect cells from free-radical damage and is associated with beautiful skin (see Chapter 3). Walnuts contain:

  Omega-3 fatty acids. Walnuts contain alpha-linolenic acid, an essential omega-3 fatty acid. In addition to their beauty benefits, including keeping skin smooth and supple, omega-3s have been shown to protect against high blood pressure and heart disease, promote better cognitive function, and contribute to bone strength. They also have anti-inflammatory benefits that help relieve the symptoms of inflammatory skin diseases such as eczema and psoriasis, as well as asthma and rheumatoid arthritis. According to the Institute of Medicine, the recommended intake for alpha-linolenic acid is 1.1 grams per day (slightly more for men and pregnant women). One-quarter of a cup of dried walnut halves (about 12) contains 2.27 grams of alpha-linolenic acid, making walnuts an easy way to get our omega-3s.