Searching for a way to look young for your age? Hit the produce aisle, suggests new research in the American Journal of Clinical Nutrition. Analyzing data from the National Health and Nutrition Examination Survey I-a survey that asks people to quantify how often they eat various foods-researchers from Unilever linked consuming plenty of vitamin C-rich foods (such as oranges, tomatoes and strawberries) with youthful skin.
"Our findings suggest that a higher intake of vitamin C from foods is associated with a lower risk of having wrinkled skin and age-related skin dryness in [middle-aged] women," says Maeve Cosgrove, Ph.D., who led the research.
Vitamin C's youthful effects on skin may be due to its antioxidant properties, which help protect against ultraviolet rays, and its role in keeping skin firm via collagen synthesis, say the researchers.
Bottom line: Eating more vitamin-C rich foods, such as oranges, tomatoes, strawberries and broccoli, may be a secret to smoother skin.
Get plenty of vitamin C in antioxidant-rich recipes like:
Gnocchi with Tomatoes, Pancetta & Wilted Watercress
Makes 4 servings, about 1 cup each
Use just a touch of pancetta-cured Italian-style bacon-to balance sweet, vitamin C-rich tomatoes and peppery watercress.
2 ounces pancetta, chopped
3 cloves garlic, minced
2 large tomatoes, chopped
1/2 teaspoon sugar
1/4 teaspoon crushed red pepper
2 teaspoons red-wine vinegar
1/4 teaspoon salt
1 pound gnocchi (see Shopping Tip)
4 ounces watercress, tough stems removed, coarsely chopped (6 cups packed)
1/3 cup freshly grated Parmesan cheese
1. Put a large pan of water on to boil.
2. Cook pancetta in a large nonstick skillet over medium heat, stirring occasionally, until it begins to brown, 4 to 5 minutes. Add garlic and cook, stirring, for 30 seconds. Add tomatoes, sugar and crushed red pepper and cook, stirring, until the tomatoes are almost completely broken down, about 5 minutes. Stir in vinegar and salt. Remove from the heat.
3. Cook gnocchi in the boiling water until they float, 3 to 5 minutes or according to package directions. Place watercress in a colander and drain the gnocchi over the watercress, wilting it slightly. Add the gnocchi and watercress to the sauce in the pan; toss to combine. Serve immediately, with Parmesan.
Shopping Tip: We like the texture of "shelf-stable" prepared gnocchi found in the Italian section of most supermarkets, but frozen and fresh refrigerated gnocchi also work well here.
NUTRITION INFORMATION: Per serving: 377 calories; 7 g fat (3 g sat, 1 g mono); 16 mg cholesterol; 63 g carbohydrate; 14 g protein; 3 g fiber; 686 mg sodium; 329 mg potassium.
Nutrition bonus: Vitamin C (50% daily value), Vitamin A (45% dv), Calcium & Iron (15% dv).
Grapefruit Chicken Satay Salad
Makes 4 servings, about 2 cups each
This tossed salad borrows the basic flavors of Thai satay and turns them into a rich and satisfying entree salad with vitamin C-rich citrus.
2 large pink or ruby-red grapefruits
1 pound boneless skinless chicken breasts, cut into 1/4-inch-thick strips
1 teaspoon dry mustard
1 teaspoon garlic powder
1 teaspoon ground cinnamon
1 teaspoon ground coriander
1 teaspoon ground ginger
1 teaspoon freshly ground pepper
1/2 teaspoon salt
1/4 cup smooth natural peanut butter
2 tablespoons reduced-sodium soy sauce
1 teaspoon sugar
1/4 teaspoon hot sauce, or to taste
8 cups roughly chopped romaine lettuce (about 2 hearts)
1 cup sliced radishes (about 8 radishes)
1. With a sharp knife, remove the peel and white pith from grapefruits and discard. Cut the grapefruit segments from the surrounding membranes, letting them drop into a small bowl. Working over a large bowl, squeeze the remaining membranes to extract the juice. Set the segments and juice aside separately.
2. Position rack in upper third of oven; preheat broiler. Line a broiler pan or baking sheet
with foil.
3. Toss chicken, dry mustard, garlic powder, cinnamon, coriander, ginger, pepper and salt in a large bowl until the chicken is well coated. Place on the prepared pan in a single layer.
4. Broil the chicken until cooked through, about 5 minutes.
5. Meanwhile, whisk peanut butter, soy sauce, sugar and hot sauce into the reserved grapefruit juice until smooth. Add the cooked chicken and lettuce; toss to combine. Serve the salad topped with radishes and the reserved grapefruit segments.
NUTRITION INFORMATION: Per serving: 310 calories; 12 g fat (2 g sat, 1 g mono); 63 mg cholesterol; 24 g carbohydrate; 30 g protein; 6 g fiber; 641 mg sodium; 730 mg potassium.
Nutrition bonus: Vitamin A (160% daily value), Vitamin C (120% dv), Folate (45% dv), Potassium (21% dv), Iron (20% dv).
Strawberry-Mango Margarita Compote
Makes 4 servings
This magical marriage of mangoes and strawberries packs 110% of your daily value of vitamin C. Splashes of tequila, Triple Sec and lime add a subtle kick to the mix. For a nonalcoholic or kid-friendly version, substitute fresh orange juice for the tequila and Triple Sec.
2 cups halved or quartered hulled strawberries
2 cups diced mango (2 small or 1 large)
2 tablespoons sugar, or to taste, plus more for dipping
1 teaspoon freshly grated lime zest
2 tablespoons lime juice
1 1/2 tablespoons tequila
1 1/2 tablespoons Triple Sec or other orange liqueur
Place strawberries, mango, sugar, lime zest, lime juice, tequila and liqueur in a large bowl; toss gently to combine. Let stand for 20 minutes for the flavors to meld. If desired, serve in margarita glasses: rub the rims with additional lime juice and dip in sugar, then spoon in compote.
NUTRITION INFORMATION: Per serving: 134 calories; 0 g fat (0 g sat, 0 g mono); 0 mg cholesterol; 28 g carbohydrate; 1 g protein; 3 g fiber; 3 mg sodium; 4 g alcohol.
Nutrition bonus: Vitamin C (110% daily value).
Carrot Saute with Ginger & Orange
Makes 4 servings, 1/2 cup each
Spiked with fresh ginger and orange juice, sauteed grated carrots make an appealing, textural side dish.
2 teaspoons canola oil
3 cups grated carrots (6 medium-large)
2 teaspoons minced fresh ginger
1/2 cup orange juice
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Heat oil in a large nonstick skillet over medium-high heat. Add carrots and ginger; cook, stirring often, until wilted, about 2 minutes. Stir in orange juice and salt; simmer, uncovered, until the carrots are tender and most of the liquid has evaporated, 1 to 2 minutes. Season with pepper and serve.
NUTRITION INFORMATION: Per serving: 69 calories; 3 g fat (0 g sat, 1 g mono); 0 mg cholesterol; 11 g carbohydrate; 1 g protein; 3 g fiber; 203 mg sodium.
Nutrition bonus: Vitamin A (200% daily value), Vitamin C (35% dv).
By Brierley Wright
Brierley Wright is associate editor for EatingWell.
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