Vegan Food & Living - October 2017

necessary for hair growth. Strawberries, oranges,

kale and grapefruit are rich in vitamin C.

Vitamin D is a key ingredient for a beautiful

looking skin. It controls your body’s mineral

balance, especially zinc levels, making it one of

the best vitamins for your skin. Of course, the

best source of Vitamin D is sunlight, but tofu

is also a good source of this vitamin and can be

used instead of cashews in a cheesecake fi lling.

Iron is necessary for the hair to retain lustre,

skin to have a healthy pinkish glow and your

nails to stay strong and well moisturised. You

need vitamin C to help your body to absorb iron.

The best sources of iron are: tofu, spirulina, dried

apricots, pumpkin and sesame seeds, cashews,

pistachios and chia seeds.

Zinc is one of the most important minerals

contributing to the health of your skin. Zinc is

needed for production of collagen and elastin,

reducing fi ne lines and wrinkles. It contributes

towards hair and nail growth and helps to

prevent infl ammation and acne. The following

foods contain a great amount of zinc: pumpkin,

sunfl ower, chia, hemp and poppy seeds; nuts

like walnuts, almonds, pecans and cashews; oats,

spinach and spirulina.

Selenium is an important trace mineral.

Numerous health benefi ts of selenium are:

boosts hair growth, keeps the nails strong and

fi ghts free radicals that damage cells leading to

ageing of skin. Eat Brazil nuts, chia, sesame and

fl ax seeds to boost selenium levels in your body.

Vitamin K is now used by dermatologists to

help ageing and damaged skin to look younger

and healthier. Leafy greens, strawberries and

prunes all contain vitamin K.

superfoods

There are some superfoods that contain most of

these vitamins and microelements:

Spirulina contains 65 percent protein, all eight

essential amino acids, especially high in omega 3,

6 and 9s, high in chlorophyll (helps fl ush toxins),

great source of iron, high in beta carotenoids that

help clear your skin, high in calcium, selenium

and zinc and vitamin C, D, A and E.

Chlorella is a powerhouse of essential nutrients

containing all the B vitamins, vitamin C, E, iron

and magnesium, essential fatty acids and highly

absorbable amino acids. Helps to delay ageing

and activate cell renewal – gentle detoxifi er.

Wheatgrass contains over 100 diff erent

elements needed by man. The most important

of nutrients in wheatgrass is chlorophyll, which

gives wheatgrass its signature, bright green

colour. It’s a natural liver cleanser and detoxifi er,

acts like an antioxidant to reduce free radical

damage, is a blood strengthener and can help

give you a boost in energy. Wheatgrass is rich

in the following nutrients: iron, zinc, selenium,

magnesium and calcium, amino acids, vitamins

A, C, E, K and pantothenic acid (B5).

Beetroot juice is a rich source of iron, calcium

and vitamins A, C. It purifi es the blood leading to

healthy and glowing skin – powerful antioxidant.

Acai berry has an abundance of vitamins A, C

and E and minerals such as zinc and selenium,

essential for your skin. This indigenous berry

found in the rainforests of the Amazon is a

powerful antioxidant that helps to stimulate

immune system and repair oxidative damage.

Papaya

Grapefruit

Beetroot juice

Acai berries Spirulina

Tofu

This article was written by Ludmila

MacDonald from Blitz Patisserie,

http://www.blitzpatisserie.co.uk, Facebook

and IG @blitz_patisserie

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