While it is a general practice to nourish the skin with oils, creams and moisturizers, it helps a lot to safeguard the health of your skin with healthy eating. Healthy, radiant skin starts from within. Scientific evidence shows that what you eat significantly affects the health and ageing of your skin.

Let’s consider the following six best foods for beautiful skin.

1. Vegetables

Vegetables are rich sources of minerals and vitamins which are beneficial for health. Certain vegetables are of immense benefit to the health of the skin. They include dark green vegetables such as spinach, kale, broccoli, string beans and other coloured vegetables such as carrot, bell peppers are rich sources of vitamin A. Vitamin A is an antioxidant that promotes skin cell rejuvenation. It contributes to reducing the scars from bruises, stretch marks, and pimples. Yellow and green peppers are rich in antioxidants called carotenoids that help to decrease your skin’s sensitivity to the sun and reduce the appearance of fine lines around the eyes. Tomatoes are rich in lycopene, which is also a powerful antioxidant that protects the skin from ultraviolet damage.

How many portions of vegetables do you need: Nutrition experts recommend including 2 to 3 servings of vegetables every day. An example of a serving of vegetables is 1 cup of chopped carrot, 1 cup of cooked spinach, ½ cup of cooked string beans. As much as possible, have plenty of vegetables every day. Also, you can replace unhealthy snacks with vegetables. See how.

2. Fruits

Fruits such as oranges, kiwi, tangerines, pineapples, grapefruit, lime, lemon, etc. are rich sources of vitamin C. People who eat foods rich in vitamin C have less dry skin than those who don’t. Many fruits including red grapes, strawberries, cherries, pears, guava, oranges, mango, watermelon, pawpaw are rich in antioxidants which help to shield your skin from free radicals which cause damage to cells.

How much of fruits do you need: One or 2 medium-size oranges, or one and a half cup of diced watermelon, mango or pineapple is considered adequate.

3. Fatty fish

Fatty fish, such as sardines, mackerel, salmon and herring, are superb foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are vital for maintaining skin health. Omega-3 fatty acids help to keep skin thick, supple, and moisturized. It helps to reduce inflammation and makes your skin less sensitive to the harmful ultraviolet rays from the sun. When the skin is deficient in this essential fatty acid, the skin becomes dry and flaky. Fatty fish also provides vitamin E; important antioxidants that help to protect your skin against damage from free radicals and inflammation. The high-quality protein provided by fatty fish helps in maintaining the strength and integrity of your skin. Additionally, fatty fish provides zinc; a mineral of importance for reducing inflammation, production of new skin cells and maintenance of the skin health. If you are deficient in zinc, you could experience skin inflammation and delay in wound healing.

4. Beans as one of the best foods for beautiful skin

Beans provide a rich amount of fibre, proteins, magnesium, iron, and vitamins that offer many health benefits. The nutrients in beans help to neutralise the damaging effect of free radicals and compounds thereby protecting your skin and damaging signs. Amino acids from the proteins are used in maintaining and producing new tissues, such as bone, muscle, hair and the skin. Soybeans contain isoflavones, which have been shown to improve collagen, skin elasticity, and reduce skin dryness, as well as protect the skin from UV damage.

Varieties of beans include lima beans, red beans, kidney beans, black-eyed beans, sugar beans, soybeans, white beans, brown beans, black beans etc.

How much of beans should you eat?

Nutrition experts recommend that beans should be eaten regularly. This means including beans dish in your menu about 2 to 3 times a week.

5. Nuts

Nuts are rich in vitamins and minerals such as copper, zinc, vitamin A, C and E. Your skin will benefit a lot from the anti-oxidant properties of vitamins A, C and E. Therefore nuts help to contribute to a glowing, smoother looking skin. Examples of healthy nuts are peanuts, almonds, walnuts, and cashew nuts. Walnuts are an exceptionally good source of essential fats, zinc, vitamin E, selenium and protein; all of which help your skin to stay healthy.

How much of nuts should you eat?

Because nuts contain a high amount of fats and therefore high calorie, it is advisable to eat them in moderation. About 10 grams of nuts per day is adequate; these correspond to 15 halves of walnuts, 12 almonds, 10 cashew nuts, 3 tablespoons of peanuts and 9 pecans. The calories provided by these portions are less than 200.

6. Dark chocolate

Dark chocolate is a product of cocoa and it is rich in minerals, such as iron, magnesium, and zinc. The cocoa in dark chocolate contains antioxidants called flavonoids, which provide loads of health benefits. The antioxidant works on your skin to make it thicker, more hydrated and well-nourished. It helps the skin to be less rough and scaly and less sensitive to UV. It enables your skin to have a better blood flow thereby enhancing a problem-free complexion.

Additionally, dark chocolate is an excellent skin-detoxifier. It clears off dead skin cells while allowing the new, soft, fresh skin to shine through.

Although dark chocolate contains beneficial antioxidants and minerals, it is usually high in sugar and fat. The fat in chocolate of cocoa is in the form of cocoa butter; a saturated and unhealthy fat.

Therefore, you should limit the consumption of dark chocolate to a modest amount to avoid unwanted calories through fats, and sugars. You don’t want to undermine your efforts in accessing the best foods for beautiful skin.

What amount of dark chocolate should you eat?

While there is no specific expert recommendation for dark chocolate that a person should eat, approximately 20-30g is suggested. Amounts higher than this suggested quantity may result in you consuming too many calories than you need. Dark chocolate with higher percentages of cocoa solids usually has less sugar but more fat. More cocoa also means more flavanols, therefore choose dark chocolate that includes at least 70 per cent of cocoa solids. Alternatively, you can use cocoa powder in beverages. You will derive the same benefits for cocoa powder as you will from dark chocolate. However, ensure that your choice of cocoa powder is from a credible source.

In addition to the food tips discussed above, drink plenty of water every day. Drinking enough water will:

• Improve your skin tone as your body will have enough water to flush out toxins thereby giving you a healthy skin
• Prevent your skin from aging prematurely
• Help your skin to heal faster and easily from wounds
• Help to prevent acne by providing a good balance between the oil and water content on your skin and especially preventing excess oil secretion on your face
• Help your skin to be firm
• Maintain the pH Balance of your skin.

Follow experts’ recommendation for the amount of water you need to drink everyday as well as the strategy to effectively achieve this.

Summary

What you eat can significantly affect your skin health. Make sure you’re getting enough essential nutrients to protect your skin. Choosing some of the best foods for beautiful skin discussed here are great ways to keep your skin healthy, strong, and attractive.

The post Six best foods for beautiful skin appeared first on Beulah Wide Family Nutrition.

Firstly, I need to let you know that you are not alone in this situation whereby children refuse to eat vegetables. It is very common; children generally don’t like vegetables. There are several reasons for this. The foods that babies are fed with could be one reason. Many babies are fed with formula milk. The World Health Organization (WHO)  and UNICEF recommend that infants be fed breast milk exclusively for the first six months and thereafter complementary foods in addition to breastfeeding for two years and beyond. Despite this recommendation and promotion, not up to half of the world infants are exclusively breastfed. For the babies that are appropriately breastfed, the diet of the moms reflects in the breast milk. As a result, the baby easily identifies with the foods commonly eaten by the mom. Therefore, it follows that if the mom habitually eats vegetables, the baby will eat the vegetables when they are introduced to him/her at the right time. Unfortunately, many moms are guilty of healthy eating, they seldom eat enough vegetables.

Also, I would like to you know that it takes some extra work to get through this; i.e. getting vegetables attractive to the children and making the food acceptable to them all the time. However, it is worth all the effort considering the health benefit the children stand to gain both in the present and the future.

I have had to share these six ways to get children to eat vegetables several times with groups, families, and mommies and there has been a good report afterwards. I have also practised them and realized fantastic results.

1. Eating vegetables as a mom is one of the ways to get children to eat vegetables

Get it right from the onset, make sure that you eat vegetables and let them be a part of the family meals often. As previously discussed, your child will get accustomed to eating vegetables when you invariably introduce vegetables to him/her if vegetables form part of your meal during conception and breastfeeding. The right time to introduce vegetables to your baby is after six months. Start by giving your baby pureed vegetables with no added sugars. Vegetables such as butternut, carrot, broccoli, spinach, cucumber, and beetroot make a delicious and colourful puree that your baby will enjoy. Your child will get used to the natural and delicious taste and grow with it. Afterwards, he/she will readily accept the eating of vegetables in meals. I have seen this happen so many times.

2. Avoid storing unhealthy foods

As much as possible avoid stocking your pantry and fridge with unhealthy stuff such as biscuits, candies, cookies, and other confectioneries. Storing these foods at home sends the wrong messages to your children. 1. Your children see them as the best things to eat and as a matter of fact, they prefer to eat the confectioneries. 2. As long as they have those things around and can always have them whenever they want, they have a good reason not to eat real food including vegetables. Of course, when the stomach is filled with unhealthy stuff, there is no room for healthy ones. This does not mean your children cannot have confectioneries at all; you can give them as occasional treats.

3. Incorporate vegetables into favourite foods

There are foods children always love to eat. Identify such foods that your children like to eat. I know most children like to eat sweet things like sweet pastry, savoury pies, sweet dessert, and sweet pudding. Replace the sugar in the preparation of such foods with vegetables that are naturally sweet such as carrot, beetroot, and butternut. For those vegetables that are not naturally sweet, prepare them into savoury style. For example, if your children like meat pie, chicken pie, or meatballs, add a good amount of vegetables into the mix. Also, you may grind blanched vegetables into a paste using a food processor and add into your child’s favourite foods.

You may sometime add a little sugar to improve the taste. Improving the taste and acceptability of some vegetables by adding a small amount of sugar in their preparation is surely better than their outright rejection. Aside from improving the taste, the attractive colours of vegetables add to their acceptability.

4. Give fresh vegetables as snacks

Giving fresh vegetables as snacks is one of the ways to get children to eat vegetables. Children love eating lots of snacks between meals. Cultivate the habit of giving vegetables as part of the snacks. Cut two or three different vegetables into pieces and give as a snack for school or to be eaten at home. Example, cherry tomatoes, cut carrots and cucumber make a delicious and colourful snack that children would like to eat.

5. Educate your children on the benefits of eating vegetables

Vegetables provide lots of vitamins and minerals that are beneficial for health and the maintenance of body systems. Some of the nutrients vegetables provide are potassium, fibre, folic acid and vitamins A, E and C. Notable is vitamin A that helps children to grow well, helps with good eyesight and skin health, protects against infection, aids in wound healing.

Also, it helps to link the eating of healthy foods including vegetables with the dream that your children would like to become. It is unfortunate how successful sportsmen and women/celebrities are for example linked with unhealthy choices of foods through advertisement in the media. These can be misleading for children. However, the education that your children get from you helps them to be better informed.

6. Involve your children in preparing vegetable meals

Children readily accept what they participate in doing. The same goes with involving them in preparing vegetable meals or dishes or snacks. At the appropriate age, begin to engage your child in the preparation of vegetables. If you have a home garden, let them be involved in harvesting. You will see the sparks in their eyes as they enjoy the activities. In the process discuss the benefits that are derived from eating vegetables. Your child will appreciate the efforts and will more likely desire to eat them.

Conclusion

Remember, that you as a parent you need to set the example. Children learn by what they see than what they are told to do. Help your child to get familiar with these vegetables right from conception and breastfeeding. If you practise the ways to get children to eat vegetables discussed, your children will grow up eating vegetables and enjoying them. Their health will be better for it in the now and the future. I would like to have your contribution to this discussion in the comment section.

The post 6 Ways to get children to eat vegetables appeared first on Beulah Wide Family Nutrition.