The saying is true: you are what you eat. If you want healthy skin, take a look at what’s on your plate! Skin is the body’s largest organ and you can keep it looking great this summer by eating a well-balanced diet and staying adequately hydrated.
Skin Healthy Foods
Vitamins and minerals such as vitamin A, vitamin C, selenium, zinc, and vitamin E all play a role in skin health. If you’re deficient in any of these nutrients, your skin can suffer. In fact, many skin care products use commercially produced forms of these nutrients to rid the body of acne, wrinkles, and dullness. Instead of spending a fortune on skin care creams, try getting these nutrients the natural way by eating plenty of fruits and vegetables, whole grains, low-fat dairy, and lean protein sources.
Antioxidants can also help prevent skin damage by blocking the effects of free radicals, which damage cells throughout the body. Since the skin is particularly prone to damage from the sun, eating a diet rich in antioxidants can help protect your skin. Fruits and vegetables are rich sources of antioxidants, so when you’re at ShopRite, stock up on fresh, frozen, and canned varieties. Be sure to choose a rainbow of produce since each color of fruits and vegetables provides a different type of antioxidant.
In addition to vitamins, minerals, and antioxidants, essential fatty acids can play a role in healthy skin. Fats are an essential part of anyone’s diet, but be sure to choose healthy, unsaturated fats found in some plant sources, nuts, and fish. Fatty acids help to make up our cell membranes which aid in keeping water and nutrients inside our body. They also help reduce inflammation. For healthy skin, choose omega-3 fatty acids such as flaxseeds, walnuts, salmon, halibut, and mackerel. As with any food, remember to practice portion control.
What is the perfect beverage for great skin? Water! Hydrated skin means healthy skin and there is no better way to stay hydrated than water. Our bodies are made up of about 60% water, which needs to be replenished on a daily basis. We lose water through normal everyday functions–even breathing. Not only does water provide moisture to skin; it helps maintain normal body temperature, cushions and lubricates joints, and rids the body of toxins and waste.
The National Institute of Medicine recommends about thirteen 8-ounce glasses of fluid every day for men and about nine 8-ounce glasses of fluid every day for women. Water can be found in other beverages like milk and juice, as well as some fruits and vegetables like celery, watermelon, and tomatoes. Although sweetened beverages like soda, iced tea, and lemonade contain water, they have a lot more calories than unsweetened beverages. It is best to stick with unsweetened drinks like water, unsweetened iced tea, and seltzer. Be sure to drink more water this summer in very hot weather or if you are engaging in strenuous physical activity.
How can you drink more water? Try these ideas and your skin will thank you.
• Bring a water bottle with you on car trips and to the office.
• If the weather is going to be hot and humid, freeze a few freezer-safe bottles ahead of time to keep cool water on hand.
• Flavor your water with lemon, lime, or orange wedges. Even better, freeze the fruit before adding to your water. As the pieces defrost, they will add flavor and keep your drink cool.
• Need fizz? Try seltzer of club soda—plain or flavored varieties.
• Try these infused water recipes. Adding some flavor to plain water is a great tip for kids and adults who find plain water less appealing.
* Fresh berries with mint sprigs
* Cucumber slices and frozen melon cubes
* Watermelon chunks with rosemary
Your Capital Region ShopRite stores are pleased to offer our customers a FREE in-store DermaView Screening on Saturday, June 27 from 10am until 2pm. DermaView is a safe, non-invasive screening that shows skin damage of the face and hands. No appointment is required and your ShopRite dietitian and pharmacist will be available to provide guidance based on results.
Did you know ShopRite offers complimentary nutrition services from registered dietitians? Contact your ShopRite dietitian for more information:
ShopRite of Niskayuna: Sarah Ender, MS, RD – 491.0050, 2333 Nott Street East, Niskayuna
ShopRite of Albany: Adrian Allen, RD – 708.3445, 709 Central Avenue, Albany
ShopRite of Colonie: Amy Imler, RD – 598.4970, 1730 Central Avenue, Albany
ShopRite of Slingerlands: Kristin Caponera, MS, RD, CDN – 708.7815, 41 Vista Boulevard, Slingerlands.
Grilled Apricot Pork Skewers
Prep Time: 15 minutes
Cook Time: 15 minutes
Makes 4 servings
1 (1 lb.) pork loin, cut into 2 inch cubes
¼ cup apricot preserves
1 tbsp. honey
1 tsp. olive oil
2 tbsp. chopped fresh rosemary
¼ to ½ tsp. crushed red pepper flakes
4 fresh apricots, pitted, cut into wedges
2 cups fresh watercress or mixed greens (optional)
Additional chopped fresh rosemary (optional)
• In a large re-sealable plastic bag, combine pork, preserves, honey, oil, rosemary, and red pepper flakes. Seal bag; turn to coat. Refrigerate 1 to 8 hours.
• Preheat grill to medium-high heat (350-400 F). Remove pork from marinade; reserve marinade. Alternately thread pork and apricots onto skewers. Bruch with reserved marinade.
• Place skewers on grill. Grill, covered, 6 to 8 minutes or until an instant-read thermometer inserted into the pork registers 160F, turning skewers occasionally. If desired, serve skewers on a bed of watercress and sprinkle with rosemary.
Nutrition Per Serving: 161 calories, 4g fat, 1g saturated fat, 55mg cholesterol, 47mg sodium, 13g carbohydrate, 0.81g fiber, 18g protein.