Striving to achieve and maintain healthy, youthful skin can sometimes feel like an uphill battle. Did you know that what you eat has a significant impact on your overall skin appearance, glow, and health? Let’s review a few skin-loving foods rich in antioxidants plus recipe ideas.

Berries

Berries are a vitamin rich and delicious way to fight inflammation, the signs of aging, fine lines, and wrinkles. Berries are rich in vitamin C and antioxidants, both crucial to healthy, glowing skin.

Berries are rich in antioxidants, which are crucial to slow cell damage caused by free radicals.

Our cells produce free radicals to react to the environment. If we cannot efficiently process and remove our free radicals, we may experience oxidative stress. We may then harm our cells and body functions. Among several other health conditions, oxidative stress changes structures and functioning and significantly contributes to all (2):

·       Inflammatory conditions (arthritis, vasculitis, glomerulonephritis, lupus erythematous, adult respiratory diseases syndrome).

·       Ischemic diseases (which occur when there is a lack of blood and oxygen).

·       Neurological disorders (Alzheimer's disease, Parkinson's disease, muscular dystrophy).

Mixed Berry Salsa

1 cup chopped strawberries

½ cup blueberries

½ cup raspberries

1 medium tomato-chopped

1 or 2 jalapeno peppers (seeded and diced)

1/3 chopped red onion

1 tbsp lime juice

Salt to taste

If desired, add ½ bunch fresh cilantro (stemmed and chopped)

Combine all ingredients together in a medium bowl and thoroughly blend. Serve cold.

Store leftovers in the refrigerator for up to five days.

Omega 3

Omega 3-fatty acids found in fish (such as salmon), flax and chia seeds, and dark leafy greens may reduce the risk of skin cancers by preventing tumor growth. Omega-3s may protect against the sun’s harmful rays by reducing the skin’s sensitivity to the rays. Omega-3s may help prevent or reduce the severity of acne when combined with other nutrients. Omega-3s may also moisturize skin to improve the skin barrier function, keep out irritants, and guard against red, dry, or itchy skin.

Oven Roasted Salmon

6 salmon filets – 3 oz each

For marinade:

1/3 cup honey

¾ oz minced garlic

¼ cup lemon juice

¾ tsp cumin

¾ tsp paprika

1 tsp coriander

¼ cup white wine

¼ cup olive oil

3 oz chopped parsley leaves

Combine marinade ingredients in an airtight container (such as a Ziploc bag or covered food storage container). Marinate salmon in the refrigerator overnight. Preheat oven to 325 degrees Fahrenheit. Place fish in a baking dish and discard used marinade. Bake salmon for 12 minutes until flaky and golden brown. If desired, combine 2 tbsp each of lemon juice, olive oil, and white wine to drizzle over cooked salmon before serving.

Almonds

Almonds offer powerful antioxidants for protection from free-radical exposure. Almonds are rich in vitamin E, which is important for reducing the visible signs of aging. As we age, the levels of vitamin E in our skin decline. So, it is crucial to ensure your diet consists of foods rich in vitamin E and other essential nutrients.

Almond Butter Berry Smoothie

2 TBSP Almond Butter

6 oz. Blackberries

2 TSP Honey

½ cup Fat-Free Greek Yogurt

Combine all ingredients in a blender or similar device and blend well. Serve cold.

If desired, add ice to thicken.

Dark Chocolate

Dark chocolate can help your heart and your skin. Certain elements of the cocoa bean are believed to help protect your skin from harmful UV rays. Studies also show coca flavanols increase blood flow, which is beneficial for your skin’s appearance.

Dark Chocolate Pudding

¼ cup each full fat canned coconut milk and coconut butter

1/3 cup cocoa powder

1 tsp vanilla extract

½ tsp cinnamon

¼ tsp liquid stevia

3 ripe avocados, skinned and pitted

In a blender or food processor, process avocados until smooth. Add remaining ingredients until well blended. Let chill in the refrigerator for 10-20 minutes. Serve cold, topped with raw walnuts, almonds, and/or unsweetened coconut flakes.

In addition to healthy foods to enhance levels of essential nutrients and proteins in your skin,

consider our professional skin care treatments at Upkeep Med Spa to enhance the health of your skin and reduce the appearance of fine lines and wrinkles. To learn more about facials, peels, fillers and other ant-aging treatments, contact us today to schedule a consultation.