Living Vintage

It’s no secret that glowing skin comes from much more than a swipe of highlighter on your cheeks. True beauty comes from nourishing every cell in your body with the best nutrients possible. That’s why I’m so excited to go a bit deeper into the role nutrition plays in promoting youthful, supple skin and share some expert advice from Tanya Zuckerbrot, dietician and founder of F-Factor.

A healthy well-balanced diet full of fruits and vegetables is essential for a healthy, youthful appearance. In fact, studies have shown that there is a direct link between diet and aging skin. But if you’ve ever wondered which foods are the best at promoting that glow we all want, look no further. Here you’ll find the top 5 beauty foods so that you can start nourishing your skin from the inside out.

Strawberries. Not only are they delicious, but they’re great for hair, skin, and overall beauty because of the two powerful nutrients they contain. 

• Vitamin C:  A 2007 study from the American Journal of Clinical Nutrition found that people who ate vitamin C rich foods compared to those who didn’t had fewer wrinkles and less age-related dry skin problems.
  
  
• Ellagic acid: Strawberries also contain ellagic acid, a natural phenol that has the ability to inhibit the destruction of collagen. This in combination with Vitamin C, can contribute to a firmer, smoother, flawless looking skin.

 Recommended serving: 1 cup

Spinach. Regularly consuming spinach can promote a healthy complexion. Spinach contains five nutrients vital for a healthy skincare routine.           

• Vitamin A: Skin is our largest organ and vitamin A promotes cell turnover in skin and helps treat and prevent acne and psoriasis (vitamin A kills free radicals that breakdown collagen).

• Vitamin E: Vitamin E promotes elasticity and helps to rehydrate the skin and protect against sun damage.

• Antioxidants: Spinach contains a host of antioxidants, such as lutein, zeanthin, and carotenoids which fight free radicals in our bodies, thereby reducing premature aging.

• Iron: Spinach is also a good source of iron (1mg per cup) which helps keep hair healthy and prevents hair loss.

 Recommended serving: 1-2 cups raw

Lentils. A magical bean that works wonders to maintain a clear complexion and shiny hair. The following four nutrients make it a super star.

• Protein and fiber: Lentils are a great source of protein and fiber. These two nutrients help maintain blood sugar levels which helps prevent breakouts.

• Zinc: Zinc helps protect collagen and elastin proteins, while also preventing acne.

• B Vitamins and iron: Lentils can help maintain long luscious locks because they contain B vitamins and iron, both of which are needed for healthy hair growth.

• Copper: Copper is essential for collagen production, is involved in hair and skin coloring and works with vitamin c and zinc to form elastic (a skin protein).

Recommended serving: 1 cup cooked

Tomatoes. An outstanding source of antioxidants, tomatoes help protect skin from damaging UV rays, among other beauty benefits with the following four nutrients.

• Antioxidants: Tomatoes are loaded with lycopene and other antioxidants (vitamin A, C, E, anthocyanin, pantothenic acid and cryptoxanthin), all of which have been shown to have protective properties against UV rays.

• Lycopene: Lycopene prevents DNA damage, protects our skin from UV damage and oxidative stress, and can aid in preventing unwanted breakouts, clogged pores, and sun spots.

• Vitamins A, C and E: (see above for beauty benefits)

Recommended daily serving: 1 cup sliced, raw

Walnuts. A great source of healthy fat, walnuts help to strengthen the membranes of the skin’s cells locking in moisture to keep them plump and glowing. 

• Omega 3 Fats: Omega 3’s help keep skin elastic and supple.

• B Vitamins (biotin): help reduce stress (anti-aging benefit) and strengthens hair.

• Zinc: Zinc deficiency is linked to acne and zinc promotes collagen synthesis, so consuming is helps prevent breakouts.  

• Copper: Copper helps increase melanin production. Melanin gives hair, eyes, and skin their color. The copper found in walnuts is essential at preventing hair from going gray.

Recommended daily serving: ¼ cup raw

Tanya holds a Master's degree in Nutrition and Food Studies from New York University and completed a two-year dietetic internship at NYU Medical Center. She is an accredited member of the American Dietetic Association, the Greater New York Dietetic Association, and a member of the National Association of Professional Women. Tanya completed her CDR Certificate of Training in Adult Weight Management as well as her CDR Certificate of Training in Childhood and Adolescent Weight Management.

Tanya has worked in private practice in Manhattan for more than 15 years and resides in Manhattan with her son, Tobey, twin daughters, Olivia and Juliette, and twin Cockapoos, Henry and Hudson.

xox Jess

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