The Beauty Diet (10 page)

Additional antioxidants.
Tomatoes contain other antioxidants that work hard to protect you from internal damage, including beta-carotene (see the vitamin A information in
Chapter 7
), vitamin C (see
Chapter 1
), and vitamin E (see
Chapter 3
). These antioxidants are known for their anti-inflammatory and antiaging properties. In addition, tomatoes contain the related antioxidants lutein and zeaxanthin, which are important to eye health.

Mighty minerals.
Tomatoes contain calcium, which you need for strong bones and teeth (see
Chapter 6
); iron, which benefits both your hair and your red blood cells (see
Chapter 4
); magnesium, which plays a role in over 300 chemical reactions in the body (see
Chapter 6
); and potassium, which helps regulate blood pressure and improves blood circulation (see the information in this chapter). Good blood circulation means efficient delivery of oxygen and nutrients to cells, ultimately giving you a healthy, radiant glow.

It seems like nature decided to put a powerful combination of antiaging antioxidants into the beautiful and tasty package we call the tomato. You'll think of a hundred ways to add tomatoes to your diet, from putting a thick, vine-ripened slice on your veggie burger to adding canned tomatoes to your favorite chili recipe. I highly recommend the Fire-Roasted Tomato Soup in
Chapter 9
.

Smooth skin tone, healthy hair, vibrant eyes, and strong bones can all be attributed to the dominant nutrients found in walnuts. I've included walnuts among my Top 10 Beauty
Foods because they are the only type of nut that contains a significant amount of beauty-enhancing omega-3 fatty acids, plus they also provide vitamin E, a fat-soluble antioxidant that helps protect cells from free-radical damage and is associated with beautiful skin (see
Chapter 3
). Walnuts contain:

Omega-3 fatty acids.
Walnuts contain alpha-linolenic acid, an essential omega-3 fatty acid. In addition to their beauty benefits, including keeping skin smooth and supple, omega-3s have been shown to protect against high blood pressure and heart disease, promote better cognitive function, and contribute to bone strength. They also have anti-inflammatory benefits that help relieve the symptoms of inflammatory skin diseases such as eczema and psoriasis, as well as asthma and rheumatoid arthritis. According to the Institute of Medicine, the recommended intake for alpha-linolenic acid is 1.1 grams per day (slightly more for men and pregnant women). One-quarter of a cup of dried walnut halves (about 12) contains 2.27 grams of alpha-linolenic acid, making walnuts an easy way to get our omega-3s.

Vitamin E.
This important antioxidant helps protect cells from free radicals that cause aging. Vitamin E is also an important nutrient for healthy, smooth skin. It helps to boost our immune system and may also keep our eyes bright by reducing the risk of cataracts.

L-arginine.
Walnuts contain relatively high levels of the essential amino acid L-arginine, which plays a special role in the body because it is converted into nitric oxide—a chemical that allows blood vessels to relax, bringing oxygen and nutrients to your cells and promoting good circulation to your skin. Nitric oxide also acts as a neurotransmitter in the brain and helps the immune system function. L-arginine is of particular interest to people with hypertension, so walnuts can serve as a great addition to their diets.

Mighty minerals.
Walnuts contain both manganese and copper. Both minerals help enzymes that are important in antioxidant defenses. Copper contributes to hair color, and a deficiency of copper can cause changes in the pigment of hair.

Ellagic acid.
This antiaging antioxidant compound supports the immune system and appears to have cancer-fighting properties. Ellagic acid not only helps protect healthy cells from free-radical damage but also helps break down toxins and helps prevent cancer cells from reproducing.

Melatonin.
This hormone is more familiar for regulating sleep—remember to get your beauty rest!—but it also is a powerful antioxidant, so it gives your skin a beauty boost.

A comprehensive study published in the
American Journal of Clinical Nutrition
ranked the antioxidant content of different foods, and walnuts are among the top items. When nuts and seeds are ranked according to their antioxidant content, walnuts come in first (followed by pecans).

Many people are cautious about eating nuts, but research supports eating a small number of walnuts throughout your day. In fact, research has revealed that eating just four walnuts a day for three weeks significantly increases blood levels not only of alpha-linolenic acid, the essential omega-3 fatty acid, but also of its longer chain derivative, eicosapentaenoic acid. Additionally, several studies have demonstrated that walnuts are a heart-healthy food. In fact, the U.S. Food and Drug Administration (FDA) recently approved a qualified health claim describing the heart-protective effects of walnuts.

Walnuts are a fantastic way to add nutrients, taste, and crunch to your diet. You can eat them by themselves or throw a handful into your cereal, salad, or stir-fry. You'll be happy to eat them when you try my delicious recipes for Spiced Walnuts and Oven-Crunchy Walnut Chicken Tenders (see
Chapter 9
).

Chocolate may be described as "sinfully delicious," but in fact it is a heavenly food with many virtues. I've included dark chocolate on my list of Top 10 Beauty Foods because it is a treat for your skin as well as your taste buds. Scientific articles published in the
Journal of the American Medical Association
and other journals reveal that dark chocolate contains as many polyphenols as red wine and has potent antioxidant, antiaging properties. Dark chocolate contains many natural chemicals, including the beneficial flavonoids epicatechin and gallic acid, which are plant compounds that possess antioxidant properties. If you've been reading this book from the beginning, you know that antioxidants rid the body of free radicals, prevent the cell damage caused by free radicals, and help protect your appearance from the signs of aging.

Talk about beauty benefits from this delicious treat: a study that involved drinking cocoa (imagine!) showed an increase in blood flow to skin tissue, with improved skin hydration and reduced roughness and scaling among the female study participants. Dark chocolate also appears to protect skin against the damage caused by sun exposure, keeping the skin moist, smooth, and less scaly (see
Chapter 3
). Topical chocolate skin products are currently available, and chocolate-based treatments have become increasingly popular at spas throughout the country.