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befoodsmart

Certain nutrients have a powerful effect on your skin and even your hair, science

shows. Here’s what to eat to be smoother and silkier all over. By Erin Reimel

BEAUTY BOOSTERS

R

esearch has found even more evidence that

what you eat not only improves your skin and

hair but also slows down the aging process,” says

Whitney Bowe, M.D., a dermatologist in New

York and the author of Dirty Looks. Add these

three superstar nutrients to your diet to make them part of your

regular health and beauty routine.

Vitamin E

“It’s one of the most important antioxidants for your skin because

it protects from free radicals, which act like tiny missiles that can

attach to and destroy cell membranes, DNA, and proteins like

collagen,” Dr. Bowe says. One of the best vitamin E–rich foods

you can eat? Almonds. Snacking on a couple of handfuls daily

can reduce wrinkles, according to a preliminary study. Other

smart choices that are packed with the vitamin include avocados

and avocado oil, spinach, sweet potatoes, and sunflower seeds.

Flavonoids

These potent compounds have anti-inflammatory and

skin-boosting benefits and are found in green tea, blackberries,

cherries, guava, and apples, Dr. Bowe says. But the tastiest way

to get them is by eating dark chocolate. A study published in

The Journal of Nutrition found that regular consumption of

cocoa flavonoids helps smooth wrinkles and boost elasticity,

says Lisa Hayim, R.D.N, a dietitian in New York. Researchers

haven’t yet determined the ideal amount to eat, but if you’re

going to have dark chocolate, treat yourself to a small square of

a top-quality bar daily.

Lycopene

This is the nutrient that gives fruits like tomatoes, watermelon,

and pink grapefruit their beautiful color. Lycopene also helps

your body defend against those damaging free radicals that

cause aging. “It protects the DNA in your skin cells, which

fights oxidative stress and promotes smoother skin,” Dr. Bowe

says. Adding raw tomatoes to your salad or burger is healthy and

delicious, but “lycopene becomes more bioavailable, or is more

easily absorbed by the body, when tomatoes are cooked with

some olive oil,” Hayim adds. “This is because the nutrient is fat

soluble, and it’s best absorbed when paired with a fat.” Be sure

to eat tomatoes roasted or in a sauce as well.

SUPERFOOD

SPOTLIGHT:

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