I’m reading the most amazing book, The Clear Skin Cookbook, in it Dale Pinnock reveals how different vitamins and minerals really get to work on our skin. He looks into the science of how the skin works and goes on to suggest some very simple, tasty meals that are packed full of skin-boosting compounds.
The saying “you are what you eat’ springs to mind and we’re told we’re told of lots of foods to avoid when pregnant – pate, shellfish, certain cheese, peanuts, caffeine (for more check www.nhs.uk ) – so why not a list of foods that are good for your skin?
What’s not to like about a set of vitamins and minerals that can give you gorgeous skin and help reduce the signs of ageing? And what better time to start a healthy eating regime than after all the chocolate gorging of Easter, I know I certainly helped the kids with their eggs!
There’s a long list of fab foods to try, the top trumps go to Sweet Potatoes, Carrots, Mushrooms, Prawns, Oily Fish, Brown Rice and Seeds. Try to swap them into your daily meals, and try not to boil them to death, the best way to preserve the nutrients in the food is to steam or sauté.
Asparagus – Vitamin B1, Vitamin B2
Avocados – Vitamin E
Banana – Vitamin B6
Bell Peppers – Vitamin B6
Brazil nuts – selenium (just 3 a day gives you your RDA)
Broccoli – Vitamin B2
Brown Rice – full of B vitamins
Brussels Sprouts – Vitamin B6
Carrots – Beta Carotene, Vitamin A
Cauliflower – Vitamin B5, Vitamin B6
Celery – Vitamin B6
Cheese – Vitamin D
Citrus Fruit – Vitamin C
Eggs – Vitamin A, Vitamin B2
Fish – Vitamin D
Flax Seeds – essential fatty acids
Garlic – inhibits Lipoxygenase (great fro Psoriasis fighting), Vitamin B6
Goji Berries – Vitamin C
Green Peas – Vitamin B1
Kale – Vitamin A
Kelp – Vitamin B12
Mangoes – beta carotene
Miso – Vitamin B12
Mushrooms – Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin D
Nuts – Vitamin E
Oily Fish – anti-inflammatory Omega 3 acids
Olive Oil – Vitamin E
Prawns – zinc, selenium, Vitamin B12, Caroteniod – Astaxanthin
Pumpkin Seeds – Zinc & essential fatty acids
Red Bell Peppers – Beta Carotene, Vitamin C, VitaminB6
Red Onions – Quercetin & Inulin (encourages probiotic bacteria growth)
Red Snapper – Vitamin B12
Salmon – Vitamin B12
Sea Vegetables – Vitamin B3
Spinach – Vitamin B1, Vitamin B2, Vitamin B6, Vitamin C
Spirulina – Vitamin B12
Strawberries – Vitamin B5
Sunflower Seeds – Vitamin B1, Vitamin B5
Sweet Potatoes – Vitamin A, Beta Carotene & Immunomodulating Proteins
Tempeh – Vitamin B12
Tomatoes – Vitamin B5
Tuna – Vitamin B3, Vitamin B6
The BBC Good Food site is a great resource for looking up easy, tasty recipes with the ingredients you want to use www.bbcgoodfood.com
Enjoy!
