The people, the parties, the clothes— NYC is definitely a haven for the beautiful and the fashionable, and who doesn’t like to look and feel their best? Beauty comes from the inside out and starts with a great diet. Research shows that certain foods can make your hair shinier, skin clearer, and even make your smile brighter. We’ve all heard the saying, “You are what you eat,” but what exactly should we be eating this Fashion Week? Here’s my list of the top five beauty boosting foods.
1. Lean protein (chicken, turkey) – Hair is made up of protein, so it makes sense that getting enough of it is essential for healthy, beautiful locks. Protein is also a component of collagen, which is responsible for the structure of your skin. To keep skin baby smooth and brittle hair at bay, the answer is simple- up your protein intake. Protein contains biotin, which helps to produce keratin- shown to prevent graying and hair loss. Keratin is also the substance that nails are made of, so it helps to keep nails strong and moisturized. Aim to get about 20% of your daily calories from lean protein, such as chicken or turkey.
2. High-fiber carbohydrates – Eating refined carbohydrates such as white breads and pastas, cause a spike in blood sugar and leads to a process called glycation. Glycation occurs when the sugar molecules in your blood become bonded to protein molecules, causing a chemical modification of the protein. Glycation reduces the flexibility and elasticity of collagen, which in turn, leads to tougher, wrinkled skin. Fiber aids in the digestion process and helps to remove toxins from the body. Build-up of toxins is the main cause of acne and other skin problems. By eating high-fiber carbohydrates, our bodies can better filter out bad toxins (for example the nasty toxins that cause blemishes), and encourage the development of new skin cells. Switching from a refined diet to a high fiber diet results in a clearer more radiant complexion.
3. Green tea – One cup of green tea provides more antioxidant activity than a serving of broccoli, spinach, carrots, or strawberries. These antioxidants reduce the harmful effects of free radicals, which cause damage to the skin cells and other cells in the body. When your skin cells are “attacked” by free radicals, it leads to bad skin conditions and of course, aging. A study in The Journal of Nutritional Biochemistry found that consuming 2-6 cups of green tea daily can help prevent skin cancer and may reverse the effects of sun damage.
4. Salmon – The Omega 3 fatty acid’s, found in salmon, aren’t just good for your heart- they’re also great for your skin. Omega 3’s decrease inflammation and improve blood circulation, which gives your skin a healthy glow and helps to prevent wrinkles. A study in the Journal of the American College of Nutrition found that elderly people who had eaten more fish and veggies over their lifetime had fewer wrinkles. Need another reason to add salmon to your diet? The Omega 3’s also help maintain the natural oil that keeps your scalp and hair from drying out.
5. Water – One of the easiest and best things you can do to ensure good health and enhance overall beauty is to drink plenty of water. Not only does water help to move toxinsthrough and out of your body more quickly, it also keeps skin plump and dewy and prevents hair and nails from becoming dry and brittle. Aim to drink 8 8-oz glasses of water a day, if you get bored of plain old water- throw in a packet of Crystal Light Pure for extra flavor without extra calories or squeeze some fresh lemons and limes into your H20.
