The Jewish |Home | MAY 7, 2020 The The Jewish Jewish Home Home | OCTOBER OCTOBER 29, 29, 2015 2015
from sun exposure, thereby preventing sunburn, cell death, and dry, wrinkled skin. A ½ cup serving of baked sweet potato contains enough beta carotene to provide more than six times the recommended Daily Value (DV). I love cutting up my sweet potatoes into chip or French fry shapes, spraying them with a bit of olive oil, salt, and pepper, and roasting them at 400°F for an hour until crispy. Red or Yellow Bell Pepper: Like sweet potatoes, they are an excellent source of beta carotene. They are also one of the best sources of vitamin C, which we already know helps keep skin firm and strong. One cup of bell peppers provides a whopping 211% of the daily value. A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age. Broccoli: Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C. It also contains lutein, a carotenoid that works like beta carotene and helps protect the skin from oxidative damage. Broccoli contains another special compound called sulforaphane, which studies have shown may have anti-cancer effects, including some types of skin cancer. Sulforaphane is also a powerful protective agent against sun damage. It works by neutralizing harmful free radicals and switching on other protective systems in the body. In laboratory tests, sulforaphane reduced the number of skin cells killed by UV light by as much as 29%, with protection lasting up to 48 hours. Broccoli makes an excellent side dish to any protein be it fish, poultry or meat. I place my florets on a cookie sheet lined with parchment paper, spray olive oil, sprinkle on garlic powder and minced onion, and roast for 45 minutes to an hour at 375°F. Dark Chocolate: As if I needed one more reason to eat my favorite food! The effects of cocoa, which contains antioxidants, on the skin are pretty significant. In one study, participants experienced thicker, more hydrated skin after consuming cocoa powder for 6-12 weeks. Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow. Another study found that
eating 20 grams of high antioxidant dark chocolate per day may allow the skin to withstand over twice as much UV radiation before burning, compared with eating a low-antioxidant chocolate.
in the blood can cause the oil glands to produce more oil, increasing the risk of acne. Some foods that trigger spikes in insulin include pasta, white rice, white bread, and sugar. Because of their insulin-producing effects,
The skin is the largest organ in the body and is a direct reflection on what is happening inside the body
Make sure to buy dark chocolate with at least 70% cacao; this will contain a higher concentration of antioxidants and less sugar. I eat a square (or two) of dark chocolate every single day, and have successfully incorporated it into many of my clients’ diets without any negative impact to their weight loss. Water: If you’re not drinking at least 8 cups of water a day, then you’re not drinking enough and that can be a major problem. Water helps your skin maintain moisture, which increases elasticity. Drinking enough water can help combat skin issues like psoriasis, eczema, and acne. It does this by helping the digestive system flush out toxins from the body. In addition, one study by the University of Missouri-Columbia found that drinking 2 cups of water increased blood flow to the skin, which will help even out skin tone and complexion. Drinking enough water will help keep your skin plumper, which can slow the aging process. The more water you drink, the smaller your pores. Our pores get clogged and enlarged throughout the day. The more water you drink, the better balance of oil and water on the surface of your skin. This can help to reduce pore size, decrease acne breakouts, and reduce blemishes. Now that we’ve discussed foods that are good for our skin, what foods will wreak havoc on our skin and should be avoided? Certain foods raise your blood sugar more quickly than others. When the blood sugar rises quickly, it causes the body to release a hormone called insulin. Having excess insulin
these foods are considered “high glycemic.” High glycemic foods have also been shown to promote inflammation, which can cause breakouts as well. Try avoiding all sugar and white flour for two weeks, and you should see a significant improvement in your skin texture. Now is an excellent time to utilize being at home for self-care and
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improving our overall health. Making your diet healthier will help you not only for weight loss but also will help your body feel and look much healthier. When you have more energy from the right foods and your skin is glowing, you will also feel better emotionally and that will encourage you to keep incorporating these foods in your meals and snacks. Foods full of sugar and empty calories will not improve your skin or the mental anguish we are all feeling right now. Home cooking is the best cooking, and these times can be used as a good opportunity to incorporate healthier foods into our whole family’s diet, which will hopefully last for the better days that we wish to come very soon.
Aliza Beer is a registered dietitian with a master’s degree in nutrition. She has a private practice in Cedarhurst, NY. Patients’ success has been featured on the Dr. Oz show. Aliza can be reached at alizabeer@gmail.com, and you can follow her on Instagram at @alizabeer.
