NOVEMBER 2015 ;e Costco Connection 89
By Beverly E. Burmeier
WHEN IT COMES to skin care, what you put
in your mouth is the first step to having a healthy,
glowing complexion. Because skin is the outside
indicator of inside health, consuming the right
nutrients can improve skin texture, protect it
from sun damage and even forestall wrinkles.
Here’s a grocery list of skin-friendly foods
to put in your shopping cart.
BERRY GOOD: Blueberries
What they do: Experts believe that blueberries are the best food source for antioxidants,
which, along with phytochemicals, gobble up
cell-damaging free radicals in the body.
On your plate: Berries are a sweet way to
get daily fruit servings. Add them to your
morning cereal, lunchtime salad or as a dessert
topping on low-fat yogurt.
COLORFUL PRODUCE: Sweet potatoes, tomatoes, cantaloupe, carrots
What they do: These carotenoid-rich
foods replenish skin’s supply of antioxidants
like vitamins C and E, necessary for chasing
away free radicals that can damage cells and
contribute to dryness and wrinkles.
On your plate: A rainbow of colors
reflects nutrient content and adds eye appeal
on your plate, says Dr. Melissa Piliang, a dermatologist at the Cleveland Clinic in Ohio,
and a Costco member who shops at Costco
for fruits and vegetables.
FOUNTAIN OF YOUTH: Water
What it does: Staying hydrated plumps
skin and keeps it from looking dry and dull.
In your glass: Pure water is best for rejuvenating skin cells. Keep a water bottle with
you, and sip often throughout the day. Make
it tasty by adding orange, lemon, strawberry
or cucumber slices.
GO FISHING: Salmon, albacore tuna, sardines
What they do: Omega-3s in fatty fish
reduce the body’s production of inflammatory agents that can damage skin. Oils in fish
can also help make skin softer and brighter.
On your plate: Aim for two 4-ounce servings of fish a week. Supplement seafood with
other foods high in omega-3s, such as avocados, walnuts and flaxseed.
LEAFY GREENS: Spinach, turnip greens,
broccoli, collard greens, kale
What they do: Dark green veggies contain vitamin A, which supports cell turnover,
a process that keeps skin from becoming dry
and dull. Greens containing the antioxidants
lutein and zeaxanthin are also reported to
reduce risk of some skin cancers.
On your plate: Include these greens—
fresh, frozen, raw or steamed—among the
nine half-cup servings of fruits and vegetables per day recommended by the U.S.
Department of Agriculture for adult men
(seven for women). If you don’t like counting
servings, Mercy Medical Center dietitian
Leigh Tracy of Baltimore, Maryland, recommends filling half of your plate with fruits
and vegetables at mealtimes.
“Eat some with every meal, and it won’t
seem overwhelming,” says Piliang.
SOOTHING SIPS: Green tea
What it does: Catechins are the key antioxidants in green tea that reduce inflammation and detoxify cancer-causing free radicals.
With abundant polyphenols, tea can improve
skin elasticity and reduce sun-related aging as
well as damage from sunburns, which helps
lower the risk of skin cancer.
In your cup: Check labels to be sure
there’s no added sugar. Piliang recommends
one to three cups of green tea daily to reap its
healthy benefits (decaffeinated is best).
DELIGHTS OF CITRUS: Oranges, lemons,
What they do: Citrus fruits provide vitamin C, another antioxidant. They also help to
keep collagen, the supportive fibers that prevent skin from sagging, strong and supple.
On your plate: Eat the whole fruit instead
of drinking juice, which contains sugar. For
variety, drink lemonade, squeeze lime juice
into sparkling water or add grapefruit to your
Beverly E. Burmeier is a Texas-based writer.
The Costco Connection
Costco members will find a wide variety of
fresh and frozen fruits, vegetables, meats
and more, as well as skin-care products, at
their local Costco.
Fresh and simple: Skin ages
more quickly if your diet consists
of mostly processed and refined
foods. Cook vegetables lightly;
steaming retains more nutrients
Sub a smoothie: Get multiple
fruit and vegetable servings in a
smoothie made with blueberries,
spinach, Greek yogurt and water.
Look for lean: Red meat,
including hamburger, provides
zinc, which is important for skin
healing. Lean, grass-fed, organic
meat contains more omega-3s as
well as iron. C
Pore over the
Grocery shopping might
be your best beauty routine
for your health