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7 Foods That Are Good for Your Skin

Nowadays, strolling down the skin-care aisle is likely to make your stomach growl. Coconuts, blueberries, oatmeal, kale, avocados, papayas and even eggs have made their way into face creams and hand lotions. If there are foods that are good for your skin, why not just eat them? You’ll save money and benefit your overall health at the same time.

These seven delicious foods will give you a radiant glow from the inside out:

Greek Yogurt

For centuries, the Greeks have turned to this superfood in their search for the fountain of youth. It is an ancient cure for a number of ailments, and several of its properties benefit the skin.

Greek yogurt typically contains more than twice the protein of ordinary yogurt. Protein plays a key role in nourishing, repairing, strengthening and firming skin tissue.

The lactic acid in yogurt tightens pores and dissolves dead tissue for smoother skin. The vitamin B2, or riboflavin, hydrates and aids in cell regeneration. Yogurt is also rich in vitamin A, which combats acne, boosts collagen production and evens pigmentation. Greek yogurt has so much vitamin A that one serving a day might improve your skin’s appearance.


Many species of fish are rich in selenium, coenzyme Q10, and omega-3 and omega-6 fatty acids.

Selenium has shown promise in preventing skin cancer and fighting free radicals, the enemies of youthful skin. Your body makes coQ10, but levels decrease around age 30. CoQ10 is not only an antioxidant, but it boosts production of the beloved collagen and elastin that prevent sags and wrinkles. Omega-3s and omega-6s create the oil barrier that moisturizes your skin.

When you're eating for healthy skin, choose snapper, salmon, cod, barramundi, tuna, shrimp, sardines or mackerel.


Pomegranates are highly prized for improving heart health and reducing the risk for several diseases, including prostate cancer.

Their polyphenol antioxidants make them excellent for skin. Polyphenols fight free radicals to give skin a rosy glow. Two of the tannins in pomegranates have shown promise in preventing skin cancer. A 2010 study indicated that the ellagic acid in the fruit interrupts skin aging and inflammation.

You can either drink the juice or scoop out the yummy seeds and sprinkle them on oatmeal, yogurt or salad. You can even grind the seeds and use them as exfoliants.

Colorful Fruits and Vegetables

The more colorful your food is, the more it may benefit your skin.

Antioxidants slow and prevent free radical damage, and one of the best antioxidants is vitamin C. Also called ascorbic acid, it may help prevent ultraviolet damage. The fat-soluble vitamin A is another powerful antioxidant.

To get vitamins A and C, tank up on berries, tangerines, apricots, beets, winter squash, broccoli, spinach, tomatoes and other bright foods. The carotenoids in yellow and orange foods, like carrots, sweet potatoes and peppers, decrease sensitivity to sunlight.

Seeds, Nuts and Olives

It’s no wonder that these foods are staples of the famously healthy Mediterranean diet.

Most seeds and nuts, such as sunflower seeds, pumpkin seeds, hazelnuts and almonds, are chock-full of vitamin E and high in essential fatty acids. These protect your skin from the sun and keep it soft and supple. Olives are another valuable source of vitamin E. Toss in avocados, and you're in business.

Sunflower oil and olive oil can be used topically for rough elbows and heels or chapped lips.


Beans, lentils and other legumes keep cholesterol and blood pressure in check, and they're loaded with skin-healthy vitamin B6 and zinc.

In the battle against acne, some dermatologists find topical zinc remedies to be as effective as antibiotics; zinc kills acne-causing bacteria. Vitamin B6 is thought to correct hormonal imbalances that trigger both acne breakouts and premenstrual syndrome. If that’s true, expect a run on legumes.

Kidney beans are especially nutritious, but black beans, lima beans, navy beans, green peas, chickpeas and soybeans are all good for skin. If you buy canned products, be sure to thoroughly rinse the contents before eating.

Dark Chocolate

Happily, chocolate makes the list.

Cocoa is hydrating to the skin, and the flavanols it contains are potent antioxidants. Dr. Jessica Wu, a dermatologist in Los Angeles, recommends dark chocolate that’s at least 70 percent cocoa to improve luminosity. Just keep an eye on your hips.

Finally, be sure to drink plenty of water and green tea. Water helps your cells absorb nutrients, and green tea is a virtual powerhouse of antioxidants. It also helps prevent sunburns. As for what to avoid, processed or refined sugars, unhealthy fats and excessive alcohol work against you. In general, when you're eating for overall good health, you're eating for healthy skin.

9 Foods That Relieve Pain

Pain is something we all want to avoid. When we can’t avoid it, we like to treat the pain as naturally as possible. You may be searching for methods to relieve pain in non traditional ways, such as finding foods that provide pain relief through your diet. The amount of foods that help to fight pain might surprise you. From fruits such as cherries to energy boosters such as caffeine, there is healthy relief. What you eat has a great impact on your life and the reduction of pain in the body. For those who want to find healthier alternatives to medication, treating pain with nutrition can be beneficial. Some of there you probably even have stocked at home right now:

1) Cherries

Cherries are known to treat arthritis and muscular pains. The cherries not only receive their rich ruby colors from compounds named Anthocyanins, but this compound also works as powerful antioxidant pain relievers. They provide pain relief through your diet by weakening pain enzymes and preventing inflammation in the body. Cherries have an effect on pain similar to aspirin.

2) Salmon

Salmon is known as a natural pain reliever for aches and pains in the neck, joints and back due to its rich omega 3 fatty acids. These acids improve the body's blood flow and prevent inflammation. Fish oil from Salmon can also help with mood enhancement.

3) Ginger

Ginger is a natural pain reliever for tired muscles, arthritis and migraines. It is known as the wonder root and helps to break down intestinal gases. Not only does it soothe sore muscles, but it also fights nausea and motion sickness. Ginger can be taken a variety of different ways. It can be dissolved in tea, stirred into smoothies, baked in cookies, sautéed in stir fry, grated into dishes, or ingested as a supplement.

4) Blueberries

Blueberries are loaded with helpful phytonutrients. The anti-oxidative and inflammatory anthocyanins, proanthocyanins and flavanols in blueberries are found in fresh and frozen blueberries but not found in many processed blueberry containing foods, so read your labels carefully.


This bright yellow-orange spice helps to fight inflammation in the body, relieving the body of pain. It is beneficiary if you suffer from swelling, arthritis or bursitis. The chemical Curcumin is the main ingredient in turmeric. A benefit of this compound is that it helps to create homeostasis within the body due to its antioxidant properties. It is best to ingest black pepper while eating turmeric because the black pepper helps to better absorb the spice.

6)Pumpkin Seeds

Pumpkin seeds provide a vital source of magnesium for the body. Magnesium helps to lessen pain from migraines and treats osteoporosis. Pumpkin seeds can be eaten alone or paired with almonds, cashews or lentils to help with pain relief through your diet.

7) Oranges

Vitamin C is the go to vitamin when you're suffering from colds or other respiratory issues. Oranges are chocked full of vitamin C. Oranges contain antioxidants which reduce inflammation and soothes rheumatoid arthritis symptoms.

8)Red Grapes

This deeply hued natural pain reliever contains a powerful compound named Resveratrol. It helps to prevent tissue degeneration and cartilage damage by blocking harmful enzymes that could cause issues with back pain. Red wine, made from grapes, helps the body to naturally absorb antioxidant rich Resveratrol.


Isoflavones are soy's powerful little secret. These anti-inflammatory plant hormones are vital for pain relief. To increase your soy intake, try foods like soy burgers, soy milk, tofu or edamame.

Including some of these foods in your diet may be beneficial in preventing inflammation and easing pain. These are natural, food based suggestions for pain relief. Do not stop taking prescribed pain medication without first consulting with your doctor.

4 Essential Meals for Vegan Athletes

Any successful vegan athlete will tell you that it’s possible to fuel up your body without consuming animal products. There are a surprising number of vegans in professional sports. Finding sources of vegan athlete nutrition can be challenging at first, but there are more delicious, filling options than you may think. Here are just four examples:

Brawn-Building Breakfast Sandwich

A nutritious breakfast is a crucial element of any diet for vegan athletes. This one, containing just 108 calories from fat, packs 16 grams of protein and 51 grams of carbs.

Protein is essential for muscle, bone and tissue growth. Carbs provide an energy boost for starting the day and help you metabolize fat. The sandwich is also enriched with potassium, vitamin A and iron. Potassium, the chief nutrient in bananas, helps to prevent muscle weakness, cramps and fatigue.

Press the water from a 14-ounce block of tofu and cut it into six slices. Season them with salt, cracked pepper, garlic powder and turmeric. Saute them in coconut oil for five minutes until they’re light brown and crispy.

Make the sandwich on whole-grain toast with the tofu, vegan mayonnaise, vegan cheese slices, spinach or spring mix, sliced tomato and pickle slices. Add red pepper or sriracha for a little kick if you like.

Fruit should be an element of every meal for a vegan athlete. It enhances immune function, brainpower and cardiovascular health while preventing fatigue and facilitating workout recovery.

Enjoy the sandwich with a glass of calcium-fortified orange juice or half a grapefruit. Eat a fistful of berries, which are rich in antioxidants.

Miso and Tofu Vegetable Soup With Buddha Bowl

Miso, a paste made from fermented soybeans and barley or rice malt, has great value in a diet for vegan athletes. Along with 32 grams of protein, one cup of miso contains 15 grams of the fiber that helps you maintain muscle while still burning fat. It's also high in calcium, iron, vitamin B6 and magnesium, which metabolizes nutrients and turns them into energy.

Make the soup with miso, chopped tofu, leeks, cauliflower, broccoli, bok choy, sliced mushrooms and low-sodium vegetable broth; miso is salty. Toss in some brown rice bifun noodles if you like. The comforting soup is packed with flavor.

Buddha bowls are highly versatile complements to any main dish. Put in whatever you want either raw or cooked, separately or mixed. Sample ingredients include cooked grain, carrots, celery, radishes, beets, snap peas, chickpeas, edamame, avocado, butternut squash and Brussels sprouts.

Raw veggies benefit from non-dairy tahini sauce or a chickpea-based dip. You may also assemble small bowls with fruit.

Buddha bowls are not only nutritious, but they prevent product waste. Clean out the fridge and eat well all at the same time.

Hearty Chickpea and Veggie Pasta

In a sensible diet for vegan athletes, chickpeas, also called garbanzo beans, are a staple ingredient. One cup contains 14.5 grams of protein and 12.5 grams of fiber. Chickpeas are also loaded with iron, manganese, copper and zinc. Manganese plays a key role in bone development and triggers the enzymes that metabolize cholesterol and carbs.

Sauteed chickpeas, onions, bell pepper and garlic make a great topping for whole-grain or spinach pasta. Season with cumin, paprika, basil, oregano or any of your favorite spices and fresh herbs. Cook some garlic and cherry tomatoes in olive oil and toss everything together.

A side of wilted chard or cooked collard greens will supply all the vitamins A and C that you need. If you remember your serving of fruit, this meal is as balanced as they come.

Beefed-Up Beefless Burrito

For vegan athlete nutrition, this complete meal in a tortilla packs quite a punch. You’d be hard-pressed to find a tastier source of healthy fats, omega-3s and vitamins. That’s in addition to 22 grams of protein and all the essential amino acids.

Cook some quinoa and mix it with a serving of black beans. Sea salt, pepper, lime juice and cilantro will add flavor. Throw in a tablespoon of hemp seeds for energy and endurance.

In a bowl, massage some kale with olive oil and lemon or lime juice. Dice some onion and tomato. Mash or slice a small avocado; it’s an excellent source of unsaturated fat that will help with absorption of fat-soluble vitamins.

Assemble the burrito in a gluten-free or sprouted-grain tortilla. A thinly spread dollop of red pepper hummus will add an extra dimension of flavor.

Have strawberries for dessert. The vitamin C they contain produces collagen, and your bones and muscles couldn’t hold together without that. The fiber in strawberries boosts energy between meals and helps regulate blood sugar levels.

With a little education and planning, you can succeed as a vegan athlete. Just ask Venus Williams.