You've heard about antioxidants for sure more than once. But don't just slather them on for better skin—eating them in bulk can help fend off the free radicals that lead to premature wrinkles, dry unhappy problematic skin and even skin cancer.
Getting inflammation under control is essential for body and skin health and is defined by getting enough sleep, avoiding environmental aggressors and eating a healthy, balanced diet.
So how do you eat a major antioxidant load every day?
Integrate these greens into your daily salads for a boost of antioxidants vitamins and minerals:
5. Brussels Sprouts
6. Collard Greens
7. Swiss Chard
9. Bok Choy
Always add some nuts! Nuts such as almonds, walnuts, and cashews are high in anti-inflammatory properties. They contain healthy fats, omega-3 fatty acids, and antioxidants that can help reduce inflammation in the body.
Here are 2 great salads recipes that bring lots of nutrients into your system:
1.Carrot kale salad :
With kale, carrots, blueberries, and pomegranates, this salad is a great source of vitamin C and the antioxidant family of carotenes, especially beta-carotene, lutein, and zeaxanthin. Research shows carotenoid-rich diets can protect human skin against sun damage by helping shield it from UV damage. Bonus: walnuts are full of essential fatty acids, a key building block of skin cell membranes, to promote plump, smooth skin.
For salad, mix together:
5 oz kale
1 carrot, thinly sliced or shredded
½ c kidney beans, cooked and rinsed
½ c walnut pieces
½ c fresh organic blueberries
¼ c pomegranate seeds
For Dressing, mix together:
1 tsp Dijon mustard
2 Tbsp pomegranate juice
1 Tbsp apple cider vinegar
4 Tbsp extra virgin olive oil,
1 Tbsp fresh chopped cilantro
1 Tbsp fresh chopped basil
Salt and pepper to taste
WHISK dressing well, and pour over salad. Toss salad and serve.
NUTRITION (per serving) 190 cal, 4 g pro, 11 g carb, 3 g fiber, 3 g sugars, 15 g fat, 2 g sat fat, 86 mg sodium
2.Baby Broccoli Salad
What's in it for your skin? Broccolini (baby broccoli) is full of vitamin C, biotin, and other micronutrients that are important for the skin and is less bitter than regular broccoli. The herbs and spices in this recipe (tarragon, ginger, and garlic) help protect against skin damage caused by excess blood sugar. Too much sugar in the diet or difficulties balancing blood sugar can cause glucose to bind to our skin’s collagen and elastin and eventually leads to sagging and wrinkles.
2 bunches broccolini, cut into thin strips lengthwise
1 Tbsp cooked quinoa (optional)
1 Tbsp chopped tarragon
¼ c scallions, thinly sliced
½ c dry cherries
1 Tbsp sesame seeds
1 Tbsp lemon juice
2 Tbsp extra virgin olive oil
1 tsp freshly grated ginger
½ tsp cumin
1 clove of garlic, pressed or minced
½ tsp salt
1 tsp of water
STEAM broccolini for 2 to 6 minutes, until tender but still bright green. Remove from the steamer and place into cold water. Pat dry, toss with remaining ingredients, and add dressing to desired amount.
NUTRITION (per serving) 155 cal, 3 g pro, 18 g carb. 5 g fiber, 8 g sugars, 8 g fat, 1 g sat fat, 308 mg sodium