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#$%&'()*+,-.*/FOODS & MEALS THAT HEAL Beauty’s More than Skin Deep These 8 foods are full of radiance-boosting vitamins and minerals /// BY LISA TURNER Glowing skin and glossy hair don’t just come from bottles or jars. The truth is, you have to nourish hair, nails, and skin from within, with a diet rich in beauty-supportive nutrients from whole foods. Some of the best: Pumpkin seeds, also called ! pepitas, are high in copper, a mineral that helps develop collagen and elastin to keep skin strong, supple, and firm. Copper also promotes production of hyaluronic acid, a fluid that makes skin look fuller and plumper. Other good sources of copper: sesame seeds, cashews, soybeans, mushrooms, and tempeh. TRY THIS: Sauté pepitas with coconut oil, cinnamon, brown sugar, and cayenne to taste; add toasted pepitas and minced dried figs to cooked brown rice; toss raw corn kernels, diced red bell pepper, finely chopped green onions, and pepitas with olive oil and lemon juice. Parsley is rich in chlorophyll, ! which has long been used to purify blood and heal skin conditions such as eczema, rashes, wounds, and acne. Other foods rich in chlorophyll include beet greens, spinach, bok choy, broccoli, cabbage, collards, and turnip greens. TRY THIS: Pulse parsley, onions, olives, and capers in a food processor, and spread on crackers; stir minced parsley and basil into softened butter, and refrigerate till firm; combine parsley, garlic, red pepper flakes, red wine vinegar, and olive oil for a chimichurri-style topping or marinade. Seaweed is rich in compounds ! called fucoxanthins, which protect the skin from cellular damage and wrinkle formation, and may prevent sun-induced skin cancer. Seaweed is also rich in minerals that encourage hair growth. Seaweeds to try include kombu, arame, and wakame. TRY THIS: Add soaked and drained arame and a handful of pumpkin seeds to cooked quinoa; stir toasted wakame flakes into roasted butternut squash cubes; simmer beans and long-cooking stews with a strip of kombu. Kale is high in vitamin C, which ! speeds the healing of bruises and wounds. It’s also rich in vitamin K, which can help reduce dark undereye circles, both internally and topically. Other good sources of vitamin K include spinach, mustard greens, collards, beet greens, and chard. TRY THIS: Add finely minced kale to guacamole; cut kale into thin strips, toss with coconut oil, smoked salt, and smoked paprika, and bake till crispy; purée kale, garlic, olive oil, and cashews into pesto. Strawberries contain silica, a ! trace mineral that keeps hair and nails strong, ensures elasticity of skin, and promotes wound healing. They’re also high in vitamin C, a potent antioxidant that protects the skin from oxidative damage. Other good sources of vitamin C include papaya, bell peppers, broccoli, Brussels sprouts, and pineapple. TRY THIS: Purée strawberries with fresh basil and freeze in an ice cream maker for a grown-up sorbet; drizzle balsamic syrup over sliced strawberries, then top with a dollop of mascarpone cheese; toss strawberries with baby arugula, pistachios, and raspberry vinaigrette. ! Green tea contains a compound called epigallocatechin gallate, a powerful antioxidant that protects the skin from aging and skin cancers, and may repair existing damage, especially if applied topically. TRY THIS: Poach salmon and sliced onions in strong-brewed green tea; make a matcha (powdered green tea), spinach, coconut milk, and ginger smoothie; cook rice noodles, vegetables, and garlic in brewed green tea and tamari for a fast noodle bowl. !" • APRIL <strong>2017</strong>
!"#$%&"'%())&*% +$",-".-/*%.""0 Hi, I’m Brenda Watson, I’ve spent over 25 years formulating the highest quality probiotics for humans. Now I’m focused on bringing the same benefits to your pets - because after all, they are part of your family. Brenda Watson !"#$%&'(&)*+$' ,+-$%#"'+.'/0)&1'21&$#) 30)4'!#&"')4#'5#"6&$'74#84#"% Probiotics may help if your dog is suffering from: • Poor Immunity • Gas, Constipation, Diarrhea • Rashes and Itching • Vomiting • Bad Breath !"#$#%"$&'()*(#*+$ ,('$-(!.$#(-/01 ,2('/$+/# /2.($/3/*2/)2" GET YOUR FREE SAMPLE NOW! Go to VitalPlanet.com/supplements/free-sample Or call (800) 938-8482 ./0123(43567186 !"#$% &%$'(# #$!%&$'()*!(+$&*(*,)*&!- !"
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