of procyanidins, which counter skin damage and help protect it while stimu- lating cellular growth and renewal. Dark chocolate offers the most beau- tifying benefits per bite, so look for 65 percent or higher cocoa content, and keep the portions small to mindfully manage calorie and fat intake.


Cruciferous Vegetables: The crucifer family— including cabbage, broccoli, kale and radishes— is loaded with skin-beautifying compounds. Ac- cording to studies by the National Academy of Sciences, its sulfur-containing phytonutrients boost the body’s natural detoxification enzymes to combat and repair damage to skin. Low in calories, these mineral- dense and antioxidant-rich veggies are packed with carotenoid antioxidants, which help neutralize carcinogens and oxidative stress on skin, reduce inflam- mation and bolster immune response. They also contain isothiacyanates, which research published by The Ameri- can Journal of Clinical Nutrition shows, specifically guard against breast cancer.


Dark Leafy Greens: Dark leafy vegetables, such as collard greens, parsley, spinach and Swiss


chard, offer more nutrients with fewer calories than any other food. Like cru- ciferous veggies, they’re packed with carotenoid antioxidants. Green veggies are also an excellent source of vita- mins A and C, which the body needs to produce and regulate the sebum in our skin and hair follicles for healthy, well-conditioned skin and a supple complexion.


Green Tea: Green tea is infused with a potent portfolio of age-defying an- tioxidants. Because green tea is minimally processed, of all the teas, it offers the


most antioxidant polyphenols, includ- ing a specific catechin believed to in- hibit cancer and also beautify the skin.


Micro- and Macro-algae: Micro-algae, including blue- green algae, chlorella and


spirulina, are among the most con- centrated sources of a full spectrum of beautifying vitamins and minerals for skin and hair and are easy for the body to absorb. These single-celled plants contain one of the highest sources by weight of protein, beta-carotene, nucleic acids (RNA/DNA) and chlorophyll of any food on the planet, according to studies published by the American Society for Microbiology. Micro-algae are available in capsules or tablets, as well as in powder form for powerhouse smoothies.


Ocean-growing seaweed (macro- algae) contains more minerals and trace minerals than any other food, according to research published by Food Chem- istry—10 to 20 times more than many land vegetables. Long prized for their beautifying effects on skin and hair, sea vegetables are an abundant source of antioxidant vitamins A, C and E, as well as B-complex vitamins, including B12


cell metabolism and growth. Look for sea veggies arame, dulse, hijiki, nori and wakame for a concentrated source of age-defying nutrition.


glowing skin; plus they have the unique ergosterol, which converts into vitamin D2


in the body to support healthy skin


Omega Oils: Healthy oils, including omega fatty acids, grow and nourish healthy, glowing skin, strong nails and lustrous hair. They act as a conditioner for skin, maintaining and supporting healthy, flexible, strong cell membranes to ensure that nutrients can en-


ter cells and waste can be removed.


Uncooked oils offer many beauti- fying benefits; because many nutrients are damaged and destroyed by heat— the fresher and less refined the oil, the better. Foods rich in omegas include flax seed and oil; olives and olive oil; pumpkin seed and oil; walnuts; and winter squash.


Raw Honey: With an ample spread of vitamins and minerals, such as antioxidant vitamins A, C and E; skin-support- ive vitamins D and K; amino acids; and fortifying, reparative B-com- plex vitamins, raw honey’s combined flower nectar and enzymes are laden


with beautifying nutrients, antioxi- dants, anti-inflammatory and healing compounds. The benefits are largely determined by the honey’s source and the environmental conditions in which the bees live.


, for


Red Wine: Loaded with beneficial antioxidant and anti-inflammatory flavonoids, red wine is a well-known source of cell-protecting res- veratrol. Concentrated in the skin of grapes and championed for anti-aging and anticancer properties in studies published by the Journal of Cos- metic Dermatology and Anticancer Research,


resveratrol appears to protect the skin against the sun’s ultraviolet radiation, notes research in Neoplasia. Cabernet Sauvignon grapes contain some of the highest concentration of age-defying antioxidants.


So, eat and drink up!


Renée Loux is a celebrated green expert, organic chef, restaurateur and media personality and the co-founder of Andalou Naturals. She has authored four books, including Easy Green Living and The Balanced Plate. Visit ReneeLoux.com.


natural awakenings May 2011 19


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