Eating For Your Health: Glowing Skin & Silky Hair

To help keep your skin glowing, include antioxidants like lycopene and vitamin C, as well as soy protein and Omega-3 fatty acids.

Antioxidants have been known to help in topical skin care, but those nutrients work even better from the inside out. Our skin is the largest body organ and when it is exposed to the sun's rays, free radicals can develop. Those free radicals attack the skin and impair the blood flow, which causes premature aging. Antioxidants help to fight that process.

Vitamin C is found in citrus fruits. This vitamin promotes collagen production, which provides us with vibrant skin. Lycopene is found in foods like canned tomatoes and red grapefruit juice, which also promotes healthy skin.

Tofu is a great choice since its omega 3 fatty acids help regenerate new skin cells and reduce inflammation, while the soy protein it contains has been known to boost collagen.

For silky, shiny healthy hair, eat foods high in calcium and quality protein like eggs, dairy and fish. Eggs also provide biotin, a component of both bone and hair. Vitamins B6, B12 and folate will help nourish your hair follicle cells too.

Recipes to Enjoy to help promote healthy skin and hair:

Simple Clam Chowder
2 bacon slices
2 cups chopped onion
1 1/4 cups chopped celery
1/2 teaspoon salt
1/2 teaspoon dried thyme
2 garlic cloves, minced
6 ( 6 1/2 oz) cans chopped clams-undrained
5 cups diced peeled baking potatoes (about 1 pound)
4 ( 8 oz) bottles of clam juice
1 bay leaf
3 cups fat free milk
1/2 cup all purpose flour

Cook bacon in large dutch oven over medium heat until crisp. Reserve 1 teaspoon of the drippings. Crumble bacon, set aside. Add onion and next 4 ingredients to pan and cook for 4 minutes or until tender.

Drain clams, reserving the liquid. Add clam liquid, potato, calm juice and bay leaf to pan.Bring to a boil. Reduce heat and simmer for 15 minutes.

Combine milk and flour, stirring with wire whisk until smooth. Add flour mixture to pan and bring to a boil. Cook 12 minutes or until thick. Add clams, cook for 2 minutes. Sprinkle with bacon and enjoy.
12 servings. 257 calories, 2.9 g fat, 28.5g protein, calcium 242 mg, sodium 475 mg
*****
Spicy Stir Fried Tofu with Snow Peas, Peanut Butter and Mushrooms
This recipe provides a boost to skin and hair by providing vitamin C and about 15% of a day's worth of folate and vitamin E

1 (14 oz) package of tofu, drained and cut into 1 inch cubes
2 teaspoons of canola oil
3/4 pound snow peas
1 cup red bell pepper strips
3/4 cup water, divided
1/2 cup sliced green onions
2 teaspoons minced fresh ginger
2 garlic cloves, minced
3 cups sliced shiitake mushrooms (about 8 oz)
2 tablespoons reduced sodium tamari
2 tablespoons creamy peanut butter
1 teaspoon cornstarch
2 teaspoons hot chile sauce
1/4 teaspoon salt

Place tofu on top of paper towels and cover with additional paper towels. Let stand 5 minutes. Heat oil in large nonstick skillet over medium-high heat. Add tofu to pan, cook 7 minutes or until lightly browned. Remove from pan and keep warm. Add snow peas, bell pepper, 1/4 cup water and next 3 ingredients to pan. Stir fry 3 minutes. Add mushrooms, stir fry for 2 minutes.

Combine remaining 1/2 water, tamari and remaining ingredients in a small bowl. stir well. Add tamari mixture and tofu to pan. Cook 1 minute or until thick.
4 (1 1/2 cup) servings. Calories 212, Fat 8.7g, Protein 13.1g, Carbs 21.5g, Fiber 4.7g, Chol 0mg, Iron 3.6mg, Sodium 639mg


Coming Next: Eating for Your Eyes and Building Better Bones