Beauty Foods

The rest of the Dole Nutrition Institute (DNI) site is dedicated to teaching you the role of proper diet in maintaining optimum internal health and warding off disease. For example, how the antioxidants found in fruits and vegetables can fight free radical damage to your internal organs, cells and your DNA.

Well, guess what? The same phytochemicals, vitamins, nutrients and minerals that keep your insides in the pink are equally essential for clear skin, bright smiles, strong nails, and clear eyes. If you want to look your absolute gorgeous best, keep these diet guidelines in mind:

• *Antioxidants: Found in abundance in colorful fruits and vegetables, these nutrients help combat signs of aging caused by the oxidation - the rust, if you will, of our cells. Beauty Foods that are potent sources of antioxidants include: pomegranates, prunes (dried plums), Concord grape juice, blueberries, blackberries, purple cabbage, kale, Brussels sprouts, kiwis, raspberries, strawberries, raw spinach, oranges, apples and watercress.
  
  
• *Vitamin C: A potent antioxidant, vitamin C is essential for the maintenance of collagen -- the most important component of the connective tissue underlying your skin, responsible for its resiliency and youthful plumpness. Best sources of C include: papaya, citrus fruits/juices, broccoli, cauliflower, cantaloupe, strawberries, tomatoes, red peppers and green peas.
  
  
• *Essential Fatty Acids (EFAs): Certain polyunsaturated oils are called "essential" because they must be derived from our diet. Studies show that EFAs like omega-3 and omega-6 may reduce inflammation that can clog skin and lead to wrinkles. Sources include seafood such as salmon, sardines, trout and flounder, as well as almonds, walnuts, flaxseed.
  
  
• *Avoid simple carbs: Some research suggests the insulin spike caused by simple carbohydrates such as highly refined bread, pasta and sweets may trigger a series of metabolic reactions that can lead to breakouts.
  
  
• *Maximize water, moderate alcohol. But you knew that. Water, and lots of it, will help keep your skin hydrated, while alcohol in excess of one 4 oz drink a day can dry it out. Also, some dermatologists say alcohol's dilation of fragile facial capillaries can cause and exacerbate rosacea.

While it's always important to minimize artery-clogging saturated fat, don't shy away from healthy monounsaturated fats like olive oil and other liquid plant based oils that keep skin emulsified.

Above all, keep in mind that there's nothing more beautiful than vibrant good health, and there's nothing healthier than a routine that includes plenty of exercise, rest, water, lean proteins, and an abundance of fruits and vegetables.