Using skincare products for your skin is essential for a healthy skin. While it plays a vital role, making healthy food choices is also just as important. Ample amounts of fruit and vegetables in your daily diet not only zone in on overall health for the long term, but will improve scars as well.
Citrus Citrus covers a wide range of fruits such as oranges, grapefruit, tangerines, lemons, limes, pomelos and kumquats. Citrus has a high flavonoid content. Flavonoids are considered beneficial in preventing and fighting cancer. Citrus is also rich in antioxidants that help to protect your heart by reducing the damage done by free radicals. They also supply the important nutrients of potassium, folate and are rich in Vitamin C. Vitamin C strengthens the immune system and aids in a healthy skin and also improves scar healing.
Apples One medium apple, with the skin, supplies almost 20% of the daily fiber requirement and 14% of the daily Vitamin C requirement. They also contain Vitamin A, calcium and iron. Vitamin A is also necessary for scar healing. Apples come in a multitude of varieties, so there is something for every palate from Delicious, Winesap, Grimes Golden and the newer varieties of Fuji, Gala and Granny Smith.
Sweet Potato If you are concerned about receiving enough Vitamin A in your diet, eat a tasty sweet potato. One medium potato contains 438% of your required daily value. Vitamin A is essential in maintaining a strong immune system and it promotes healthy skin and eyes.
Whole Grains, Beans and Nuts Copper is essential for the maintenance of bone, connective tissue and bodily organs. Many of the sources of zinc noted above also supply copper. Other excellent sources are whole grains, beans and nuts. Just make sure to eat nuts according to the suggested portion size, as many also have a high fat content. So eat up and reach for healthier food choices that not only help to maintain, or help you lose weight, but that also help your scar heal.
Healthiest Leafy Green Vegetables
While it's not wise to overindulge with most types of food for the sake of your health and your waistline, there are some foods that you truly cannot consume enough of. These are green leafy vegetables that you can toss into your next salad or cook into your main dishes with delicious and entirely healthy results.
There are numerous green, leafy vegetables that you can choose from when you walk down the produce aisle in the grocery store, and you may be wondering which options give you the most nutritional benefits.
Zinc is an important dietary trace mineral that helps maintain the immune system, blood clotting and healing wounds. A zinc deficiency can result in low insulin production and worsen diabetes. It is necessary for the maintenance and growth of the human body.
Cooked green peas and asparagus are noted as good sources of zinc. Cooked greens are also excellent sources, led by spinach and followed by Swiss chard, collard greens and kale.
Bite for bite, you want to load up on greens like kale, collards and chard. These are foods that are very low in calories, and they are high in fiber and rich in healthy antioxidants.
They have the ability to protect your cells from the signs of aging, and they may also lower your risk of heart disease. In addition, they can help prevent the growth of cancer cells in your body.
Plus, they are loaded with nutrients such as magnesium, potassium, calcium, iron and vitamins A, B and K.
To get the maximum benefit from these leafy greens, you may consider consuming at least three to five ounces of them each day.
There are different ways that you can incorporate them into your diet. For example, you can eat them raw with a salad, or you can use them as a side by steaming them. They can be used inside meals like soups, raviolis and sandwich wraps, as part a green smoothie and more.
Even if a recipe does not specifically call for them, you can toss them in many dishes to add nutrients, flavor and a touch of green color to your meal.
The Humble Pineapple
3 Reasons to Eat More Pineapple
When you think of a pineapple, you may often associate it with tropical locations and warm, sunny weather. It is also one of the most popular tropical fruits in the world not only are they juicy and delicious, but because they are also nutritious and healthy. Not only should pineapple be a regular part of your diet for health reasons, you should be including it to optimize your nutrition for better scar healing. Here are 3 of the main benefits to eating pineapple:
Pineapple is loaded with healthy vitamins and minerals. This fruit is low-fat, low cholesterol and packed with vitamins A and C, fiber, phosphorus, calcium and potassium. These vitamins and minerals helps keeps gums healthy, strengthen bones, promotes a healthy immune system and improves digestion. And as you know, Vitamin C is necessary for proper collagen production at the wound site and a deficiency of Vitamin A can critically slow down the healing of wounds and other injuries.
Pineapple is a great food for those who are looking to lose weight. Pineapple is filling because it high in water content. It also is a nutritious low-fat, low-calorie alternative to high calorie, high sugar and high fat snacks such as potato chips, breads and candy. Pineapple makes a great in-between meal snack or supplement to any meal.
Pineapple aids in decreasing inflammation. Pineapple contains bromelain, which has anti-clotting and anti-inflammatory properties, which is especially important with new marks. Other than its high versatility, high nutritional content, affordability and many health benefits, pineapple is easy to serve and makes for a great on-the-go-snack.
5 Foods That Moisturize Skin
You already know that moisturizing regularly is the best way to soothe and hydrate dry skin, as well as provide the hydration necessary for proper scar healing. But did you know that you can also choose foods that have moisturizing properties? It's true! Here are five types of foods that help add much needed moisture to your skin:
1. Salmon The barrier that holds moisture in your skin is comprised of omega-3 fatty acids, found in salmon and other fatty fish like tuna and trout. If seafood isn't your thing, you can also get plenty of omega-3 from nuts, whole grains, and avocado.
2. Orange and Yellow Veggies Select vegetables and fruits whose bright colors remind you of the sun for a moisturizing boost. Sweet potatoes, carrots, apricots, cantaloupe, red peppers, and mangoes all contain plenty of beta carotene, an antioxidant that helps fight dry skin. These types of veggies are also high in vitamin C, which helps produce the collagen vital to scar healing .
3. Celery and Cucumber In addition to adding crunch to your salad, this vegetables both pack plenty of silica. This is a compound that helps boost your skin's moisture and elasticity. And as a bonus, they both taste great raw, making an easy, portable snack.
4. Extra Virgin Olive Oil Cooking with this healthy fat rather than butter gives you a big dose of vitamin E, which helps give your skin additional moisture. In addition, using olive oil is part of the Mediterranean diet, which is said to cut calories and reduce the incidence of heart disease.
5. Dark, Leafy Greens Dark leafy greens like spinach and kale have plenty of health benefits, not the least of which is providing vitamin A that helps to soothe and moisturize dry skin. In addition to packing your plate with greens, you can also try other vitamin A rich foods like carrots and squash. Healthy eating helps to keep your skin at its best and promotes scar healing, so avoid junk food, too much sugar, and fatty, deep-fried dishes.
Eating healthy is vital to maintaining overall wellness, but it can be challenging to consistently prepare nutritious meals amid busy schedules. To make it easier, effective planning and organizing are key. This article offers tips for crafting a well-rounded, healthy meal plan that incorporates diverse ingredients and meal options.
Today’s life is filled with crazy schedules, leading many to rely on takeout meals for quick and easy meal options while on the go. These not only hurt your wallet but can also be bad for your health.
Instead, imagine walking into the house after a long work day and opening the refrigerator to see multiple healthy and refreshing meals ready to eat.
Having nutritious options that you prepare in advance can save you money, time, and energy.
Meal prepping is a fast and inexpensive way to feed your body well with the added benefit of healthy skin. Making healthful food choices can provide you with the right energy, vitamins, minerals, and nutrition that will promote wound and scar healing.
It’s normal to get overwhelmed with meal prepping if you are used to frozen and carry-out meals.
1. Set a Goal for planning
It is important to set a goal of going to the grocery store at least one day a week to plan out your meals.
Make a schedule and a grocery list for each week so you will be prepared and not overwhelmed when you decide to go to the store.
2. Shopping
While you are shopping, make sure to stock up on canned items such as dried beans, chickpeas, corn, lentils, and frozen veggies like broccoli, green beans, and sweet potatoes.
3. Meal Prep Time
Set aside one day for a couple of hours where you can meal prep and prepare for the following week.
On your designated “meal prep day,” always remember to prepare the staple foods that take the longest to cook first. These include proteins like chicken and salmon, whole grains such as rice and quinoa, and roasted vegetables such as zucchini, sweet potatoes, asparagus, and Brussels sprouts.
4. Healthy Snacks
Having healthy snacks prepared will be a lifesaver. Some things that you can add to your meals or grab for a snack include hard-boiled eggs, fruit, bell pepper, hummus, and celery. Having mixed greens ready can also be a perfect addition to a snack or meal.
How to Store Your Meal Preps
Storage is very important when it comes to healthy meal prepping. You need to store your already prepared food in storage containers that are microwave safe. Make sure you are familiar with when your food items expire and stay on top of labeling your food with dates.
Your meal preps need to be put into the fridge within one hour of preparing them. Make sure your refrigerator is set to 40 Fahrenheit and there is plenty of room for your items. Things like cooked chicken, fish, and beef can last are good for about 4 days and hard-boiled eggs can be stored for up to 1 week. Pasta and rice can be kept for about 3-4 days, and things like casseroles and soups should only be left in the refrigerator for 4-5 days.
Meal prepping is a safe, delicious and quick way to promote scar and wound healing. These healthier food choices not only boost your energy and help you sleep better but heal your skin quickly as well.
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