How to Get a Summer Glow: Foods for Healthy Skin

Guest Blogger: Alina Bychkova 
                  - 4th year Acadia University Nutrition Student and creator of SUSTAIN YOUR BODY

Be sure to include these foods in you diet over the summer to keep your skin glowing!

Sweet potatoes, spinach, carrots, pumpkin (Beta-Carotene-Vitamin A)

While it is true that vitamin A is necessary for healthy eyesight, it also has many other important roles in our bodies including the development and maintenance of skin cells. Since Vitamin A helps the skin rebuild tissues, it an essential vitamin for minimizing the effects of aging, such as wrinkles, lines, and dry skin.           

It is also vital for healing scrapes, wounds, and other damages to the skin.

              Wheat germ oil, sunflower seeds, almonds, peanut butter (Vitamin E)

Vitamin E is an essential vitamin for healthy skin as it works as an antioxidant to fight free radicals in your body. Therefore, it can help reduce age spots, wrinkles, stretch marks and lines by using Vitamin-E rich skin products.

What are free radicals? Free radicals damage the membrane of skin cells and may lead to DNA cell damage and are one of the major causes of premature skin aging. Antioxidants can protect the cell by reducing the number of free radicals in your body.

Red bell peppers, oranges, grapefruit, kiwi (Vitamin C)

Like Vitamin E, Vitamin C is also an effective antioxidant. This means that it can also help you battle the signs of skin aging by stimulating the production of collagen in your skin. Collagen is a protein which helps your skin stay elastic and firm.

How should I cook fruit and vegetables? As vitamin C is a water-soluble vitamin, its content in food may decrease during cooking. Steaming or microwaving are the best cooking methods to reduce the loss of vitamin C and the B vitamins.

Brazil nuts, tuna, sardines, whole wheat products (Selenium)

Selenium is an important mineral that is often overlooked as an antioxidant. This means that selenium helps to keep skin firm, while reducing skin damage, dry skin, and signs of aging. There is additional some evidence that suggests that the risk of skin damage is decreased if selenium levels are high in your diet.

Salmon, walnuts, chia seeds, avocado (Healthy Fats)

Healthy fats are another key nutrient for healthy skin. They are responsible for healthy cell membranes, which work as barrier and a passageway for nutrients to enter and waste to leave a cell. The stronger that barrier is, the better your cells can hold moisture, which leads to plumper and younger looking skin. In addition, the same inflammation that causes heart disease can also harm skin cells. Healthy fats offer protection from both, and are found in various fish, nuts, seeds, and oils.

Water

When we're properly hydrated, we also sweat more efficiently, which helps keep skin clean and clear. You should aim to drink at least 6 glasses of water per day- the more, the better!

Green Tea

Green tea has anti-inflammatory properties and protects the cell membrane. It may even help prevent or reduce the risk of skin cancer, as there is evidence to suggest the green tea can reduce the risk of damage from ultraviolet light.

Greek Yogurt: A Low Calorie, High Protein Snack

Guest Blogger: Alina Bychkova

4th year Acadia Nutrition Student & Dietetics Candidate

Plain greek yogurt (0% MF) is not only an excellent source of CALCIUM, but it is FAT FREE, LOW IN SUGAR, and provides a whopping 18 grams of PROTEIN per serving UNDER 200 CALORIES!

It can make a  quick and healthy breakfast, snack, or your post-workout dose of protein.

Start with 3/4 cup plain greek yogurt with 0% MF.

It doesn't really matter which brand you prefer, as long as it is PLAIN or UNSWEETENED 
 Liberte, Oikos, Kirkland, IOGO and Olympic are all commonly found brands

Calorie count = 100

                                  Add 2 teaspoons of honey, maple or agave syrup
                   Consider STEVIA (liquid or powder) for a 0-sugar & 0-calorie alternative 

             

You're probably thinking, "Why can't I just buy honey flavored greek yogurt and skip this step?" Yes, everyone (including myself!), is after convenience. However, most flavoured yogurts have about 4-7 CUBES OF SUGAR added to each serving! You'll find you don't need that much for it to taste amazing, and your waistline will thank you.

**4g sugar = 1 cube = 1 tsp
Calorie count = 130

Add 2 Tablespoons of fresh or frozen blueberries.

These can also be substituted for any fruit of your choice. 

Calorie count = 155

For an extra treat, add some granola or other whole grain or seed-type cereal. Remember many granolas can be high in calories, so watch the portions here!!

Add 2 Tablespoons of granola.
 One of my favorites is Five Grain Low Fat Raspberry Almond Granola.

Final calorie count= 192

There you have it- a simple, quick, and delicious way to get 3 food groups under 200 calories! Try it yourself today.

For a gluten free alternative to granola try Nature's Path Qi'a Cereal - chia, hemp & buckwheat mix!!