Chicken | iVillage.com: 7 Foods for Healthy Skin | Comcast.net

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iVillage.com: 7 Foods for Healthy Skin

Chicken

Chicken contains two nutrients, zinc and protein, that are crucial for healthy skin. Zinc helps maintain healthy skin, aids in healing wounds, and reduces inflammation, while protein keeps your skin fresh. “Skin is predominately protein, and if you are not consuming adequate amounts of it daily through diet, your skin can become slack and loose,” says Gans. “Also, your body uses amino acids [found in protein] to make collagen, which gives you fresh new skin cells.”

Best bet: Remove chicken skin to keep calories and saturated fat low.

Try this: Werner recommends combining chopped cooked chicken, cooked quinoa, and shredded Monterey Jack cheese; stuff into a poblano pepper and bake for 25 minutes at 375 degrees.

Other sources of protein and zinc: Beef, crab, pork

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

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You keep your skin looking good with nourishing moisturizer and protective sunscreen. You can also build healthy skin from the inside out by packing your diet with lots of skin-saving nutrients. Sweet and delicious, mangoes are an excellent source of beta carotene, which is converted to vitamin A in the body, says Keri Gans, R.D., a spokesperson for the American Dietetic Association. “Vitamin A is necessary to maintain healthy skin and repair skin tissue--without adequate amounts of it your skin will be dry and flaky.” Vitamin A may also reduce skin inflammation after exposure to sunlight.

Best bet: To buy ripe mangoes, focus on feel rather than color. Choose fruit that is slightly soft to the touch.

Try this: Enhance the flavor of fresh mango by adding a touch of salt, lime juice, or ground chili pepper.

Other sources of beta carotene: Carrots, pumpkin, sweet potatoes, apricots

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Roasted Corn, Black Bean & Mango Salad

Roasted Corn, Bl...

This simple, fresh-tasting salad adds delicious variety to grilled foods, such as salmon, halibut, chicken or pork. Browning the corn in a skillet gives it a nutty, caramelized flavor that contrasts with the sweetness of the mango.

Get the recipe!

(CREDIT: Used by Permission. Eating Well, Inc.)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

OJ is packed with vitamin C, an antioxidant that helps protect the DNA in skin cells by neutralizing free radicals, atoms that damage cells and accelerate aging and disease. It can also help skin look great. “Vitamin C is necessary for the production of collagen, which helps prevent our skin from sagging and wrinkling,” Gans says.

Best bet: Nourish bones as well as skin by choosing orange juice fortified with calcium and vitamin D.

Try this: Make a Creamsicle smoothie by blending a cup of orange juice with a container of nonfat vanilla yogurt, ice, a dash of vanilla, and a drizzle of honey, suggests Diane Werner, R.D., editor of the Taste of Home Comfort Food Diet Cookbook.

Other sources of vitamin C: Bell peppers, broccoli, grapefruit, strawberries

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Sparkle your orange juice with club soda for a refreshing, lighter treat.

Get the recipe!

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Staying in the shade is good for your skin because the sun’s ultraviolet rays can hasten wrinkles and raise your risk for skin cancer. The downside of avoiding the sun is that it limits your body’s production of vitamin D, which is crucial for bone health. Keep your levels up with dairy products such as yogurt that have been fortified with vitamin D.

Best bet: For a naturally sweet treat, add pureed fresh peaches or strawberries to plain, D-fortified non-fat yogurt.

Try this: Make a snappy yogurt dip for fresh veggies, recommends Werner. “Mix plain yogurt with Dijon mustard, dill, lemon juice, garlic, and a dash of cayenne.”

Other sources of vitamin D: Milk, fortified cereals, fortified orange juice

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

“Fruit on the Bottom” Yogurt Parfaits

“Fruit on the Bo...

Alternating layers of creamy yogurt and fresh fruit make this treat just as delicious as it is healthful.

Get the recipe!

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Gobble up a handful of almonds and you’ll be getting a healthy dose of vitamin E, an antioxidant that helps protect skin cells from the damage caused by the sun’s ultraviolet light. “Vitamin E helps form muscle and tissue to prevent premature aging of the skin, as well as protecting it from dryness,” Gans says.

Best bet: Nuts are high in calories, but even a small amount delivers big: An ounce (about 25 almonds) provides nearly half of the recommended daily allowance of vitamin E.

Try this: Sprinkle chopped almonds over your favorite salad.

Other sources of vitamin E: Sunflower seeds, sunflower oil, hazelnuts, peanuts

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Smoky-Sweet Almond Spread

Smoky-Sweet Almo...

Almond butter ain’t just for breakfast anymore. The roasted, sweet, and savory combination of flavors in this simple spread makes an unexpectedly simpatico addition to a cheese plate.

Get the recipe!

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

This is a good source of omega fatty acids, especially for vegetarians or people who don’t like the taste of fish. “Omega 3 fatty acids are responsible for skin repair and moisture content and help build flexible cell membranes,” Gans says.

Best bet: Grinding flaxseed releases its nutritional power because your body can’t digest whole flaxseeds.

Try this: Check your grocery store for flaxseed cereals such as Nature’s Path Organic Flax Plus.

Other sources of omega fatty acids: Canola oil, salmon, soybean oil, and walnuts

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Banana Blueberry Sneaky Smoothies

Banana Blueberry...

The blueberries are not only packed with antioxidants, they're also dark enough to hide the raw spinach in the recipe. There's also a bit of almond butter for some protein and some healthy flax seed, too.

Get the recipe!

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Chicken contains two nutrients, zinc and protein, that are crucial for healthy skin. Zinc helps maintain healthy skin, aids in healing wounds, and reduces inflammation, while protein keeps your skin fresh. “Skin is predominately protein, and if you are not consuming adequate amounts of it daily through diet, your skin can become slack and loose,” says Gans. “Also, your body uses amino acids [found in protein] to make collagen, which gives you fresh new skin cells.”

Best bet: Remove chicken skin to keep calories and saturated fat low.

Try this: Werner recommends combining chopped cooked chicken, cooked quinoa, and shredded Monterey Jack cheese; stuff into a poblano pepper and bake for 25 minutes at 375 degrees.

Other sources of protein and zinc: Beef, crab, pork

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Quinoa, Feta, and Spinach-Stuffed Chicken Breasts

Quinoa, Feta, an...

This nutrient-packed chicken dish serves as a powerhouse of protein and antioxidants. How could you resist?

Get the recipe!

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Tomato sauce is a concentrated source of lycopene. This antioxidant helps the skin protect itself from ultraviolet light. One study found that people who ate five tablespoons of tomato paste (an ingredient in tomato sauce) every day for 12 weeks had 33 percent more protection against sunburn than those who didn’t.

Best bet: To promote good heart health, look for low-sodium brands.

Try this: For a quick, easy, lycopene-rich pasta sauce, sauté garlic and onions in olive oil. Add oregano and basil (dried or fresh), tomato paste, and enough water to give the sauce the consistency you like. Simmer for 10 minutes and serve over pasta.

Other sources of lycopene: Tomato juice, ketchup

(CREDIT: Getty Images)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

Cherry Tomato Sauce

Cherry Tomato Sa...

Sweet cherry tomatoes make a tasty sauce that is good with any pasta.

Get the recipe!

(CREDIT: Used by permission of Dorling Kindersley Children. All Rights Reserved.)

The Full Story from iVillage.com

iVillage

The opinions expressed are solely those of the author and do not necessarily reflect the views of Comcast.

See More From iV... Transform your daily routine with these tips to get great skin.

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