Although the properties of superfoods are well-known, most uses depend on consuming them, and not in cosmetic preparations. In this article, we’ll focus on how to incorporate superfoods in both your diet and DIY cosmetic preparations that will benefit your skin. There’s no need to rely on commercial products for skin care. In fact, such products might be detrimental to your skin. Read on to learn more.
Blueberries are a great source of powerful antioxidants that help to protect the skin to prevent fine lines and wrinkles. Here’s an unlikely superfood: oysters, a rich source of zinc which expedites cell turnover in the skin. This process assists in the repair and renewal of skin cells. Another excellent superfood to add to your diet is kiwi fruit. This superfood contains plenty of antioxidants and vitamin C. These elements are highly beneficial to the skin, providing firmness and also fighting wrinkles. Grapefruit is another superfruit to consider because it is high in vitamin C, which boosts collagen production in the skin. It’s thought that fresh, red grapefruit is the best choice rather than the white or pink type.
Wild salmon has a high concentration of omega-3 fatty acids, which help to protect the skin from potentially damaging UV rays (2). Spinach is another superfood that is high in antioxidants. It also is a good source of iron, potassium, calcium, omega-3s and vitamins B, C and A. Even in small amounts, walnuts are highly beneficial to the skin. They contain omega-3s and vitamin E that fortify cell walls and help to retain moisture. Be sure to enjoy some yogurt, which is a good source of calcium. Tomatoes are rich in lycopene, an anti-ageing antioxidant. Sweet potatoes are another superfood that’s loaded with the antioxidant beta-carotine.
Quinoa is a grain packed with protein. It also has a high level of riboflavin, a component that helps the elasticity of the skin and boosts the production of connective tissue. In turn, this can help keep the skin toned. Chia seeds also can be great for the skin because they’re loaded with vitamins like A, B, E and D. They also contain minerals like calcium, iron, magnesium, copper, manganese, niacin, phosphorous, molybdenum, potassium, silicon, thiamine, sodium, sulfur, and zinc. Finally, kale can help detox the skin, purify pores and protect against environmental damage.
Before you pay an outrageous price for over-the-counter cosmetics that are loaded with chemicals and additives, why not consider making your own pure superfood-based creams and lotions? Read on for some easy recipes.
Mix all the above-mentioned ingredients in a blender until you get a smooth mixture. A cotton ball or clean fingers will both do when applying it to the face. Finally rinse this off with warm water after leaving it on for 20-30 minutes
Is your skin stressed by environmental pollutants? Try this soothing mask.
Put the ingredients in a blender or any food processor and blend them until smooth. Apply the mixture with fingers or cotton pads. After 20-30 minutes, gently rinse the mask off with warm water .
Here’s a great way to detox your skin.
Melt the beeswax, cacao butter and coconut oil on low heat in a double boiler while stirring frequently. Add the honey next along with the hemp oil and the other ingredients. Once the honey is mostly dissolved, turn off the heat and stir well until it reaches a smooth consistency. Transfer to clean containers immediately before the mixture cools. Let the lip balm set for about an hour before using. Store in a cool place out of direct sunlight and use within six months.
For this mask, you will first have to grind oatmeal in a coffee or spice grinder until you get a coarse-flour like mixture. Then, just stir in the honey very slowly, adding the tea to get the consistency of a smooth paste. After adding the essential oils just mix everything well. When applying this mixture to the face you can either use a cotton ball or your clean fingers. Leave it on for 20-30 minutes until dry and then rinse the mask off with lukewarm water (7).
If your skin seems hopelessly dry and flaky, this make can help restore its natural moisture balance.
Mix ingredients in a small jar and add water a few drops at a time until you reach a thick consistency that holds together. If you accidentally add too much water, put in an additional tablespoon of clay until mixture thickens. Spread generously on your face, avoiding your eyes and mouth, and wait for the clay to dry (it will turn a lighter color and begin to flake off). Rinse with warm water, and then moisturize with coconut, argan or jojoba oil.
In addition to these easy cosmetics, there are a few ingredients you should have on hand, such as coconut oil. Although mainly used in the kitchen, coconut oil is a potent moisturizer. This is so because coconut oil has the same acidity level as our skin. Another ingredient to have on hand is versatile green tea, which is packed with antioxidants that attack free radicals to help prevent premature aging. Green tea also can help with skin disorders such as acne, rosacea and psoriasis. Finally, essential oils should be part of anyone’s natural beauty regimen. These are natural extracts from herbs, plants and flowers that add a wonderful addition to any cosmetic formulation because they can purify the skin. Good oil choices include tea tree, lemon, orange and peppermint.
When one thinks about superfoods, it’s typical that vegetables come to mind. Although vegetables do make up a large proportion of the superfoods category, there’s no reason not to include a reasonable amount of delicious fruit in your diet. From a delicious slice of apple pie to a brimming bowl of mixed fruit, it’s a good idea to eat some fruit every day.
Grapefruit is a citrus fruit that grows widely around the world. It’s botanical name is citrus paradisi. Grapefruit actually is a hybrid of sweet orange with pomelo. Pomelo is a natural (non-hybrid) citrus fruit, with the appearance of a big grapefruit, that’s native to South and Southeast Asia.
Grapefruit flesh is acidic and naturally segmented; the color varies from white to pink to red, with the redder types generally being sweeter.
Here’s a unique and tasty recipe for grapefruit.
With a sharp knife, remove the peel and white pith from grapefruits and discard. Working over a bowl, cut the grapefruit segments from the surrounding membranes, letting them, along with the juice, drop into the bowl. After the segments have been removed, squeeze the remaining membrane to extract more juice. Reserve the segments and the juice separately.
Preheat broiler. Line a broiler pan or baking sheet with foil.
Toss the chicken, dry mustard, garlic powder, cinnamon, coriander, ginger, pepper and salt in a large bowl until the chicken is well coated. Place on the prepared pan in a single layer.
Broil the chicken until cooked through, turning once.
Meanwhile, whisk peanut butter, soy sauce, sugar and hot sauce into the reserved grapefruit juice until smooth. Add the cooked chicken and romaine; toss to combine. Serve the salad topped with radishes and the reserved grapefruit segments
In the US, blueberry consumption ranks second only to the strawberry. Popularity aside, blueberries rank high in antioxidant when compared to other fruits, vegetables, spices and seasoning. Blueberries are native to North America and have been used by native Americans for hundreds of years. They’re also widely used in other cultures from the Mediterranean to Asia. Here’s an unexpectedly novel blueberry recipe.
For the blueberry syrup: Put the blueberries, sugar and lemon juice in a saucepan. Bring to a boil, stirring constantly, then reduce the heat and simmer until thick, 20 to 25 minutes.
Strain the blueberries through a fine-mesh strainer, pressing to get all the liquid out, then place the liquid in the fridge and chill until cold (or place the pan in a bowl of ice to chill down fast).
For the lemonade: Mix the sugar with 6 cups of tap water and stir until the sugar is dissolved to make a simple syrup.
Pour the lemon juice into a large container. Pour in three-quarters of the simple syrup and 8 cups of water. Add the blueberry syrup, stir it around and then give it a taste. Add more simple syrup if it needs sweetness, or more water if it needs dilution. Top up with lots of ice before serving
Pineapple is a delicious tropical fruit that you can find just about anywhere. It has a distinct appearance thanks to spike-like foliage that sits on top of the fruit as a sort of crown.
The fruit is sweet and golden in color. They are the only known source of bromelain, an enzyme that has antioxidant properties. Pineapples should be refrigerated for up to 4 days. If the fruit has been cut, place it into an airtight covered container.
Here’s a great recipe for pineapple.
Prepare pineapple by coring, and then removing the top and the skin. Cut pineapple crosswise into six 3/4-inch-thick slices, remove the core. Stir together melted butter, brown sugar and curry powder. Grill pineapple slices on an uncovered grill directly over medium coals for 6 to 8 minutes or till heated through, turning once and brushing once or twice with butter mixture. Combine yogurt and coconut. To serve, cut pineapple slices in half. Serve warm with yogurt
Bananas are a popular fruit that’s easy to store and consume, thanks to it’s thick, protective skin. It’s even thought that bananas may have been the first fruit in the world. Bananas are grown in over 100 countries. The banana has been cultivated and used since ancient times, even pre-dating the cultivation of rice. While the banana thrives in Africa, its origins are said to be East Asia and Oceania. Americans eat more bananas than oranges and apples combined.
Why not try some yummy bananas Foster? A great recipe follows.
Melt the butter in a heavy skillet over a medium-high heat. Add the brown sugar. Stir together and cook for a minute or two. Pour in the cream and stir it around to combine. Peel the bananas and slice them on the bias inside the peel. Drop the slices into the pan. Next, add the chopped nuts and stir them into the sauce. Then gently stir in the rum. Let it start to bubble, and then carefully use a long lighter to ignite it. (Be sure to have a lid handy in case you need to extinguish the flame.) Let the fire burn and go out, about 30 seconds or so), and then stir in the cinnamon at the end. You may also cook the mixture without flambeing it. Spoon it over a couple of scoops of vanilla ice cream and enjoy immediately
Both bananas and plantains are low in fat and a good source of fiber, potassium, magnesium, iron, and folic acid. The pulp and peel of the ripe banana have anti-microbial properties against certain types of bacteria and some say that the inside of the peel is also good for treating mild cases of sunburn. The sugars in ripe bananas provide a quick source of energy.
Regardless of what superfruit you choose, try to consume it daily. That’s the best way to reap the all the benefits of these delicious, yet widely available fruits.
Spring is the season when we shake off the cobwebs of winter and look forward to warmer weather. The length of days increases. When it’s spring in the Northern Hemisphere, it’s fall in the Southern Hemisphere. Various cultures celebrate spring the festivals at which special foods are enjoyed. In addition, spring encompasses the ideal of rebirth, rejuvenation, renewal, resurrection and regrowth (1). Superfoods for spring offer a great variety of choices, so you won’t get bored with the same old thing. Vegetables for spring include asparagus and artichokes, and also lettuce, spring onions, broccoli, radishes and strawberries (2).
Arugula is another delicious spring superfood to consume as the days grow warmer and longer, along with scallions (3). Finally, be sure to expand your dietary choices to include as many of the above listed foods. They will help you feel your best! Cucumbers are another great seasonal superfood to include in refreshing salads. Try the following recipe for a delicious spring salad.
Mix the cucumbers, red onions, and 1-1/2 tablespoons of salt in a bowl. Pour them into a colander and suspend it over a bowl. Wrap the bowl and colander with plastic wrap, and place in the refrigerator to drain for at least 4 hours or overnight. Discard the liquid that collects in the bowl.
Pour the yogurt into a sieve lined with a paper towel and suspend it over another bowl. Wrap the bowl and sieve in plastic wrap and refrigerate for at least 4 hours or overnight. Discard the liquid that collects in the second bowl.
When the cucumbers are ready, roll them up in paper towels or a kitchen towel and press the towel lightly to remove most of the liquid. Place the cucumbers and yogurt in a large bowl with the sour cream, vinegar, dill, 2 teaspoons salt, and the pepper. Toss well and refrigerate for a few hours to allow the flavors to blend. Sprinkle with 1/2 teaspoon salt and 1/2 teaspoon pepper and serve chilled (4).
During the summer season, it’s great to engage in warm-weather activities like football, boating and touring. Summer boasts the longest days of the year, but day length begins to shorten as the season progresses. Since the days are long and warm (5), it’s a good idea to change up your superfood consumption to include a range of superfoods like blackberries, Romaine lettuce, chives, sweet peppers, watercress and tomatoes (6). Your choice of superfoods for the summer season should mirror the incredible variety of nature’s bounty at this time of year.
Why not include a range of fresh vegetables in your list of summer superfoods? Select garlic, and fresh herbs, which can be used to flavor the dishes you prepare. Other good choices are broccoli, Brussels sprouts, cauliflower, cabbage and bok choy (7). Treat yourself to a juicy slice of watermelon, another key superfood (8). Fat-free milk and yogurt are dairy products that are perfect superfoods for those warm summer days (9). Finally, sweet, tender and juicy pomegranates make a light, refreshing dessert or snack in the summer (10). Here’s a great recipe idea.
Combine all ingredients in a medium saucepan. Cook over medium heat for 30 minutes or until thick, stirring occasionally. Remove from heat; mash with a potato masher until desired consistency. Cool completely. Store chutney in an airtight container in the refrigerator up to 2 days. (11)
Autumn is the season that moderates the heat of summer. There’s a crispness in the air that’s full of promise.as we transition into the cold of winter. Days begin to grow shorter and deciduous trees shed their leaves (12). Seasonal superfoods include carrots, grapes, apples, sage and green beans (13). Parsnips and pears also are good choices for autumn meals (14).
Along with the bracing weather of autumn comes a plethora of cool-weather superfood choices like beet greens, Brussels sprouts, chard, leeks and rutabaga (15). These delicious foods lend plenty of flavor and nutrition to our autumn meals. Here’s a great recipe to try.
Adjust oven rack to middle position and preheat oven to 375°F. Place grain in a medium saucepan, cover with water by 2 inches, and season heavily with salt. Bring to a boil, reduce to a simmer, and cook until grain is tender, 30 to 40 minutes. Set a fine mesh strainer over a bowl and drain grain. Cover the strainer with a lid to keep grain warm. While grain cooks, roast the fennel. Toss fennel quarters with 1 tablespoon olive oil and season with salt and pepper. Place on a small rimmed baking sheet and roast, turning once, until fennel is tender and golden-brown, about 30 minutes. Remove fennel from oven and let cool slightly before removing core from each quarter and slicing into thin slices. Transfer grain to a mixing bowl and add chopped fennel, sliced arugula, olives and half of the prosciutto and cheese. In a small bowl, combine remaining olive oil, lemon juice and zest, and mustard and whisk until smooth. Pour dressing over grain mixture and toss gently to combine. Season to taste with salt and pepper. Transfer salad to a serving platter and scatter with remaining prosciutto and cheese. Serve immediately (16).