Enjoy these beauty-boosting foods and nutrients to get glowing skin just in time for sumnner

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Enjoy these beauty-boosting foods and nutrients to get glowing skin just in time for sumnner BY LAUREL VUKOVIC knows thai a healthful diet is good for you, hut did you know that specific foods and

2 Enjoy these beauty-boosting foods and nutrients to get glowing skin just in time for sumnner BY LAUREL VUKOVIC knows thai a healthful diet is good for you, hut did you know that specific foods and supplements also make your skin more heautiful? Research shows that the same nutrients Lhat keep your arieries clear, ward off cancer, and prevent diabetes are a powerful means for creating smooth, radiant skin. Whether your problem is acne or aging skin, include the following foods and supplements in your diet, and you'll he rewarded with gorgeous skin. Unique in its ability to penetrate deep into cells, alpha-lipoic acid is the only antioxidant that is both fat- and water soluble. As such, it protects cells both internally and extertially from free radical damage. This overachicving antioxidatit recycles other antioxidants (including vitamin C, vitamin L, and CoQlO) and simultaneously boosts levels of glutalhionc, yet.mother antioxidant. Perhaps the most significant way ili.u alph.i-iipt)ic acid keeps skin youthful is by inhibiting a destmaive process called glycation, which occurs when excess sugar molecules attach to proteins and cause cross-linking, or in simple terms, stiffening- When cross-linking affects collagen, skin is no longer elastic, and exjircssions [such as smiling or frowning) can get etched into the skin. To obtain sufficient amounts of alpha-lipoic acid, supplements are essential, (ake 100 milligrams daily. Bursting with antioxidants, blueberries are tiny powerhouses of skin-protective compounds. Anthocyanins, the pigments that give blueberries their deep purple color, are powerful anti-inflammatories that shield cells from damaging free radicals

Feel The Difference Natural Oils Make. Nothing is kinder lo your skin than luxurious oils that lock in moisture and leave even extra dry skin incredibly soft and supple.

3 Feel The Difference Natural Oils Make. Nothing is kinder lo your skin than luxurious oils that lock in moisture and leave even extra dry skin incredibly soft and supple. Almond Glow from Home Hoallh'^' contains only what, you want...like pure peanut, olive and almond oils, plus the antioxidant protection of vitamin E... and absolutely nothing you don't want. Free of parabens, preservatives, mineral oil, pelroleum, gluten. artificial fragrances and colors. Feel the difference for yourself. Almond, Coconut, Jasmine, Lavender, Rose and Unscented home health" INSIDE & OUT created by excessive stin exposure, stress, and environmental toxins. Eat V2 cup to 1 cup of blueberries everyday. I'orvariety, substitute blackberries, red or purple grapes, or raspberries, all of which are also good sources of anthocyanins. L^Ji-o-ceh^LO Here's one recommendation that few people will have difficulty following: for beautiful skin, be sure to eat chocolate often. Researchers in Germany say that chocolate increases protection from IIV damage. In addition, chocolate dilates blood vessels, which increases blood flow and brings nutrients to the surface and deeper layers ofthe skin. Antioxidant compounds called flavanols are responsible for the skin-beautifying benefits. Researchers also found that chocolate increases skin hydration, thickness, and smoothness. 'Ib provide sufficient flavanols, most experts recommend consuming only very dark chocolate, with at least 70 percent cacao. Shield your skin from the ravages of stress (both internal and external) by eating citrus and other vitamin C- rich foods, such as broccoli and strawberries. Vitamin C protects cells from free radical damage visible as age spots, wrinkles, and sagging skin caused by sunlight and environmental pollutants. Vitamin C is also an essential building block for collagen, the underlying supportive structure ofthe skin. Include two to three servings of vitamin C-rÍch foods in your diet every day. You can also take 500-1,000 milligrams of vitamin C as a daily supplement. In addition to vitamin C, citrus fruits offer.1 unique protective nutrient called d-limonene, found in the skin of the fruit. Researchers have foliiul that people who eat citrtis peel at least once a week have less incidence of sqtiamoies cell skin cancer. Crate citrus rind and add it to salads or main dishes. According to many skin experts, eating plenty of cold-water fish is one ofthe keys to youthful skin. Salmon is rich, in two essential \ fatty acids: docosahexaenoic acid (nila}and eicosapentaenoic acid(r.pa}. DMA and EPA keep cell membranes flexible, which allows nutrients to enter cells and waste products to be eliminated. In addition, these healthful fatty acids calm the inflanimation that causes aging and problem skin. Studies show that a diet rich in fish oil helps to [irotect skin against stin damage (including skin cancer) and aids in healing skin conditions such as acne, eczema, and psoriasis. Eat two to three servings of cold-water fish weekly, or take 1,000 milligrams offish oil (approximately 300 milligrams per capsule of lil la and EPA combined). Shrimp and other seafood with pink or red coloring is loaded with astaxanthin, a carotenoid estimated to have 10 times the antioxidant power of beta-carotene. This supercharged antioxidant scavenges cell-damaging free radicals, including those that cause wrinkles and hyperpigmentation (age spots). Astaxanthin comes from a microalgae found in marine waters and is responsible Ibr the coloring of, Home Heal^, Inc.

4 INSIDE & OUT wild Alaskan salmon, crab, crawfish, lobster, rainbow trout, and shrimp. Eat foods rich in astaxanthin two to three times a week, or take a supplement of natural astaxanthin {made from the marine algae I aemalococcus pluvialü). Researchers in Ital/ííave found that spinach, collards, kale, and similar greens help turn back the clock on aging skin. 'I"he secret? They're packed with luiein, an antioxidant that increases skin hydration and elasticity, and prevents the oxidation of lipids in ihe skin, hi one study, skin hydration inaeased by 38 percent and elasticity by 8 percent. Bat '/? cup of cooked dark leafy greens to get 10 milligrams of lutein. Or, take 10 milligrams of lutein as a supplement. Applying sunscreen is essential, but you can increase your skin's natural resistance to UV damage by eating plenty of deep yellow-orange vegetables and fruits. The pigments (known as carotenoids) in foods such as sweet potatoes, apricots, carrots, mangoes, and winter squash, accumulate in the skin and provide roimd-tbe-clock sun proiection. In addition, the carotenoid beta-carotene is converted to vitamin A in the body, which is essential for the maintenance and repair of skin. Eat two to three servings daily of fruits and vegetables in tbe rich yellow-to-orange color range and you'll get plenty of beta-carotene. Tomato sauce, salsa, and other tomato-based products provide lycopene, another carotenoid that safeguards the skin. Recent studies have found that a diet abundant in tomato produas acts as a natural low-potency sunscreen. liven belter, lycopene encourages tbe production of collagen. However, for lycopene to be absorbed optimally, tomatoes need to be cooked and consumed witb fat (such as olive oil). In studies, volunteers consutned 55 grams (5 tablespoons) of tomato paste daily, approximately the amount in a Mediterraneaninspired diet. As a supplement, take 20 milligrams of lycopene daily. Finally, the next generation in digestive health. Introducing American Health Prohiotic CD and American Health' Enzyme Probiotic Complex With the aid of probiotics to promote intestinal health and enzymes to help reueve occasional digestive discomfort, you and your food can stop feeling like enemies and start being true friends: Probiotic CD 12 Billion Bio-Active MicrtKirganisms- Ontc Dailv Controlled Dclivciy - Intcsiinal Release System Stomach Acid Protected - All Day Support 100% Vegclarian; Non-GMO ENZYME PROBIOTIC COMPLEX Enzyme Probioiic Complex 9 Cliniially llcscarihccl C y Plus 2 Billion Bio-Active Probioiics' Helps Relieve Occasional Discomforts; ConslipalioTi, Gas 6? Bloaiing"- Mulli-I evel Diml Aaiiiii ileiu-fils!n One Ctmvcnieni Formula Vegeiarian; Non GMO '"niese slalemenls liave nol been em»\\a\fa by Ihe FDA. These prottucts are lol inlenaeil lo diagnose. Ireal. cma or pfeveni any disease 'AttimeotmanLilaciute imestinal microhora imbalance may leaúrodigestive irregulanübs such as ocmstonal constipaiion. jas a to-ifwci BiO'lracl'IS a regblered Irademafii o1 Nuiraceuti«. Inc. 201DAmer(an Heallh. lite. ni-ni36-»n(is and natural food stores. AMERICAN ^ HEALTH

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