Foods to make you beautiful

Our guide to beauty foods gives new meaning to "You Are What You Eat."

Beauty Foods
If you've been filling up on doughnuts, soft drinks, and candy, it may be taking a toll on not just your health, but also your looks. Nutrient-rich foods can keep you fit and reduce your risk of heart disease and even some cancers. And research shows that some foods may enhance the radiance of your skin and hair, and give your metabolism a kick start. Here's our list of beauty foods to keep you looking and feeling fit and beautiful.

Did you know that in addition to being a delicious fruit strawberries can also keep your skin looking gorgeous? The vitamin C in strawberries acts as an important building block of collagen-the underlying supporting structure of skin. Just 1 cup of strawberries contains over 100% of your daily vitamin C needs.

See More: Our Favorite Strawberry Recipes

Chile Peppers
Eating even one meal that contains capsaicin-the compound that gives hot sauce and chile peppers their heat-not only reduces levels of hunger-causing ghrelin, but also raises GLP-1, an appetite-suppressing hormone, indicates research in the European Journal of Nutrition. Scientists also found that people who drank capsaicin-spiced tomato juice before each meal over the course of two days ingested 16% fewer calories than those who drank it plain.

See More: Superfast Mexican Recipes

Romaine Lettuce
Just six leaves of romaine lettuce provide more than 100% of your DV of vitamin A, which revitalizes skin by increasing cell turnover. Plus the mineral potassium in romaine gives skin a refreshing boost of nutrients and oxygen by improving circulation.

See More: 5-Ingredient Salads

Eating red may help save your skin from turning red! Volunteers who consumed 5 tablespoons of high-in-lycopene tomato paste daily for 3 months had nearly 25% more protection against sunburn in one study.

How To: Make Fresh Tomato Sauce from Scratch

Quercetin, an antioxidant in the peel of many varieties, provides some protection from the "burning" UVB rays that can trigger skin cancer. For the biggest quercetin concentration, look for Cortland, Golden Delicious, and Monroe varieties.

Walnuts are storehouses of alpha-linolenic acid, an omega-3 fat that's a key component of the lubricating layer that keeps skin moist and supple. A ½-
ounce serving of walnuts provides 100% of recommended daily intake of ALA.

Olive Oil
This healthy fat contains essential fatty acids that help skin resist UV damage, finds a Lancet Oncology study. EFAs are also part of the cell membranes that help hold in moisture. The body can't synthesize EFAs, so consume about 1 tablespoon of olive oil daily to keep skin supple.

See More: Power Ingredients for Smarter Salads

Skin cells contain mostly water, and if you're dehydrated, skin can look and feel parched. While the "8 glasses a day" rule is no longer valid, it's important to stay hydrated throughout the day by drinking when you're thirsty.

Continue Reading: 4 More Beauty Foods

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