Let’s be honest about nutrition and diet:
you’ve heard all this doom-and-gloom stuff before. Spend enough time Googling nutrition or diet and it’ll start to seem like everything in the grocery store is trying to kill you—or at least your look. But did you know that certain ingredients can actually enhance your natural beauty? Incorporating these ingredients into your diet can help improve the appearance of your hair, nails, and even skin, without the use of synthetic products. And I’m not talking about some new “miracle” berry just discovered deep in the Amazon or whatever unpronounceable “superfood” happens to be trending this month.
I’m talking about ingredients you’ll find in any supermarket—foods you probably already eat—like avocado, which is rich in healthy fats and vitamins that promote hydrated, glowing skin; antioxidant-rich berries like blueberries, which can help protect against free radicals that can contribute to skin aging; and collagen-boosting bone broth, which helps keep skin strong and healthy and can also help your hair grow faster and healthier. Other ingredients to consider increasing in your diet include salmon, which contains Omega-3 fatty acids that can help reduce inflammation and promote strong, healthy hair, and nuts like almonds, which are loaded with vitamin E to help keep skin looking youthful and supple. By incorporating these ingredients into your meals, you’ll not only nourish your body, but also give your natural beauty a boost.
Fresh Fruits & Vegetables
Fresh fruits and vegetables are a vital part of any healthy diet, but unfortunately, few of us eat as much of these as we should—and many of us tend to avoid them. Maybe it’s lingering rebellion against the nightly nagging to “Finish your vegetables” as a kid, a genuine matter of flavor preference, or simply the near absence of these ingredients from the quick and cheap meal options we tend to default to on the go.
Whatever the reason, when we skimp on these ingredients, we pay the price. Our bodies crave the nutrients that can only be found in these natural sources, and without them, we can suffer a myriad of maladies.
Vitamin and mineral deficiencies can have all sorts of unpleasant consequences depending on what you’re missing—too many and too varied to list here. Don’t get enough dietary fiber (of which fruits and veggies are among the most abundant and healthiest sources), and you can look forward to longer and more… difficult bathroom breaks. And since fruits and veggies have been linked with reduced risk of chronic diseases like the high blood pressure and heart disease mentioned above, without them in your diet, you’re even more vulnerable to those consequences of sweets and snacks.
On the beauty side, fresh fruits and vegetables are typically low in caloric density (meaning they have fewer calories by volume than, say, cheesecake), so adding more of them to your diet can speed you toward your weight-loss goals by helping you feel full and energized with fewer calories.
Listen, if salads and leafy greens aren’t your thing, I get it. Luckily, nature’s bounty and human culinary ingenuity provide enough variety here that there’s something to please every palate. The trick is to try new things and get creative. Try experimenting with different recipes or mixing these ingredients with other foods you enjoy. With a bit of effort, you may discover that fresh fruits and vegetables can actually be delicious! Don’t let excuses turn you away from these nutritional powerhouses.
Omega-3 Rich Fish and Nuts
Now that we’ve gotten the obvious out of the way, let’s go a little deeper. You’ve probably heard of Omega-3 fatty acids—but did you know they can help make you look more beautiful? They can! And if “fatty” has you skeptical, don’t worry: this is healthy fat—the kind our bodies need to function properly, not the love-handle kind. Omega-3s help keep your skin looking young and glowing, your hair healthy, and can even protect you against wrinkles.
And good news for the salad haters: fish such as salmon, tuna, and mackerel are all great sources of Omega-3s. Not a fan of seafood? Nuts such as walnuts and almonds are also rich in Omega-3s. And aside from the health benefits, fish and nuts are both versatile and delicious ingredients you can incorporate into a variety of dishes, from salads to stir-fries.
Legumes and Whole Grains
Legumes and whole grains are two types of nutrient-rich foods that offer incredible health benefits. Legumes, such as beans, chickpeas, and lentils, are packed with protein, fiber, vitamins, and minerals. They are also incredibly versatile and can be used in a variety of dishes, ranging from salads to soups.
Whole grains, such as brown rice, quinoa, and oats, are also an essential part of a healthy diet, as they are rich in fiber, antioxidants, and nutrients like iron and magnesium. These foods can help support digestion, regulate blood sugar levels, and reduce the risk of chronic diseases like heart disease and diabetes. They have protein, fiber, vitamins, and minerals that help your body stay strong.
Like Omega-3s, legumes help keep your skin looking healthy and glowing. And whole grains are a great source of long-lasting energy, giving your body the fuel to do the things you love! After all, tired is not exactly a good look. And if fish and nuts were versatile, these ingredients are veritable Swiss-Army knives: you can work them into almost any dish or meal.
Optimum Recipes Using Beauty-Enhancing Ingredients
So now you know that by incorporating these ingredients into your cooking, you can not only elevate your culinary skills but also promote natural beauty. But maybe you’re stumped about the actual “incorporating” part. How might you go about working these into your diet? Well, you could try adding avocado to a morning smoothie for a dose of healthy fats that can nourish your skin from the inside out, or whip up a turmeric-spiced quinoa bowl for a meal filled with anti-inflammatory properties. Or you could try one of these recipes, designed to feature these ingredients.
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Spinach and Feta Omelette with Whole-Grain Toast
Looking for a hearty breakfast to start your day off on the right foot? Look no further than the delicious Spinach and Feta Omelette with Whole-Grain Toast! Packed with protein and nutrients, this meal has everything you need to power through your morning and tackle whatever lies ahead. The fluffy, golden omelette is filled with fresh spinach and tangy chunks of feta, while the whole-grain toast provides a satisfying crunch and fiber-rich boost. Whether you’re fueling up for a long day at work or kicking off an adventurous weekend, this meal is sure leave you feeling nourished, satisfied, and ready to tackle the day ahead.
Ingredients
- 3 eggs
- 1 clove garlic
- 3 cups fresh spinach or 2/3 cup frozen and thawed
- 1/3 cup crumbled feta cheese
- 2 tbsp. olive oil
- Salt & pepper, to taste
- 1 slice whole-grain bread
Instructions
- Prepare the filling. Peel and finely dice the garlic and place on a pan greased with a tablespoon of olive oil. Season with salt and cook over a medium-high heat for just a minute until fragrant.
- Add the spinach and cook until wilted for just a minute or two (squeeze out the water if using frozen and thawed spinach). Take off the heat and place in a bowl. Drain the excess liquids before using the pan for cooking the omelet.
- Crack the eggs into a bowl and mix using a fork or whisk for a minute or two until the eggs have an even consistency. Season with salt and pepper to taste.
- Pour the eggs evenly in a hot pan greased with a tablespoon of olive oil. Scramble the eggs, using a spatula to bring in the egg from the sides towards to center for the first 30 seconds. Tilt the pan as needed to cover it with the eggs. Lower the heat and cook for another minute. Don’t rush it and don’t try to cook it fast or the omelet will end up being too crispy and dry. We’re aiming for soft and fluffy here.
- While the eggs cook on low heat, toast the whole-grain bread.
- When the top of the scramble is almost cooked, add the spinach and crumbled feta. Fold the omelet in half, cook for another minute just to warm up the topping and slide on a serving plate.
Eat immediately or store in the fridge for up to a day.
Baked Salmon with Roasted Asparagus
Indulge in a delicious and healthy meal with baked salmon and roasted asparagus. This dish is perfect for when you want something satisfying, yet light. The baked salmon is tender and flaky, complementing the roasted asparagus perfectly. Each bite is bursting with flavor, and the combination of fresh, juicy salmon and the crispy, roasted asparagus is truly irresistible. This meal is easy to prepare and is an excellent choice for a quick family dinner or a date night in. Don’t miss out on this mouth-watering recipe that is sure to please!
Ingredients
- 4–6 (6-oz.) salmon fillets, skin removed
- 2 tbsp. minced garlic
- 2 tbsp. fresh chopped parsley
- 1/3 cup freshly squeezed lemon juice
- Olive-oil cooking spray
- 1 tsp. salt
- 1/2 tsp. cracked black pepper
- 4 bunches asparagus (24 spears), woody ends removed
- 1 lemon, sliced to garnish
Instructions
- Preheat oven broiler (or grill) to high heat. Line a baking sheet with aluminum foil. Arrange the oven shelf to the second top shelf (about 8 inches from the heating element).
- Place the salmon on a large baking tray. Rub each fillet evenly with the garlic and parsley to evenly coat; pour over the lemon juice. Spray with a light coating of olive-oil spray and season with salt and pepper. Arrange the asparagus around the salmon in a single layer, and place the lemon slices over the top.
- Broil (or grill) for 8–10 minutes, or until salmon is cooked through to your liking.
- Serve with the asparagus and any other greens, peas, or lentils you like.
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Conclusion
With the proper nutrition, you can feel good on the inside while looking your best on the outside. Taking advantage of beauty-enhancing ingredients like fresh fruits and vegetables, Omega-3 rich fish and nuts, legumes, and whole grains can be an easy way to achieve a brighter complexion and healthier body. In addition to having a nutritious and balanced diet, cooking with these ingredients in delicious recipes like those above proves that eating healthy doesn’t have to mean sacrificing flavor.
Eating beauty-enhancing food is part of having a holistic approach to looking and feeling great. And we’ve really only scratched the surface here: I hope these suggestions inspire you to find more beauty-food recipes or invent your own. If you’d like help creating your own health plan that includes beauty-enhancing foods, book an appointment or drop by our clinic in Pharr.