Eating for a Healthy Glow

Getting the right nutrients inside can make you look good on the outside.

If you're looking for soft clear skin, shiny hair, and smooth pink fingernails, you probably reach for the latest creams, conditioners, and lotions. But you'd be better off tackling the job from the inside. That's because your skin, hair, and nails all contain proteins, such as collagen, elastin, and keratin, that respond to similar nutrients. On the following pages, we'll show you how the foods you eat can help you get and keep that healthy glow.

Keep Skin Smooth

Your skin has ways of protecting itself from the sun's harmful effects. However, when skin is exposed to ultraviolet rays for prolonged periods of time, cell membranes are damaged by the formation of reactive oxygen molecules, better known as free radicals. Ultraviolet rays also damage the skin's connective tissue, which can lead to bags and sags. You can slow this process by increasing your intake of free radical-scavenging antioxidants, such as vitamins C, E, and beta carotene, says Madhu A. Pathak, Ph.D., senior associate in dermatology and emeritus research professor at Harvard Medical School. They can inactivate free radicals, shielding your skin from harm.

In addition to its antioxidant properties, vitamin C helps fight wrinkles, says Lorraine Faxon Meisner, Ph.D., professor of preventive medicine at the University of Wisconsin Medical School. Vitamin C helps the body make collagen, which is used to create connective tissue. Meisner suggests a daily dose of at least 250 mg, the amount in two cups of our Super Fruit Salad (all recipes follow). For smokers and people 60 years or older, Meisner recommends 500 mg a day.

Zinc and selenium may also fight sun damage to the skin. Zinc may be helpful since it works with vitamin C to make collagen. Another possible explanation for zinc's effect, according to Karen E. Burke, M.D., Ph.D., a dermatologist in New York, is its role in wound healing. Zinc supports the tissue-rebuilding actions of vitamin A. As for selenium, Burke has noticed in her research with animals that it greatly reduces the incidence of ultraviolet-induced skin cancer. This may be because selenium is an excellent free radical scavenger. What's more, selenium enhances vitamin E absorption.

Make It Clear

Acne, a problem for teenagers and adults alike, responds to a wide variety of nutrients. Robert M. Giller, M.D., author of Natural Prescriptions (Ballantine Books, 1994), claims that vitamin A has been shown virtually to eliminate acne in milder cases--in part because it helps reduce the production of sebum, a pore-clogging oil. Vitamin E is useful, too, since it promotes vitamin A absorption. It's always a good idea to get as many of these nutrients as possible from foods, though you may want to supplement. Giller suggests starting with 10,000 IU of vitamin A daily, but check with your doctor if you plan to take it for an extended period of time. (Women who are pregnant or trying to conceive should not take high doses of vitamin A because of the increased risk of birth defects.) Giller also recommends taking 400 IU of vitamin E a day.

Zinc, vitamin [B.sub.6], and essential fatty acids (called EFAs or omegas) are three other nutrients that may improve acne-troubled skin. Although it's unknown how zinc works to fight acne, Giller says that many patients who suffer from acne also have low levels of zinc. Vitamin [B.sub.6] could assist women who experience acne flare-ups before and during menstruation because it helps to regulate hormone levels, increase oxygen flow to the reproductive organs, and reduce water retention. EFAs show promise fighting skin inflammation because they increase tissue resiliency and lubrication.

While most dermatologists are quick to point out that there is very little data to support the role of diet in acne, experts like Burke find that for some individuals, certain foods do trigger flare-ups. Since different people may have different triggers (for example, shrimp may cause problems for some, chocolate for others), it's best to experiment by eliminating suspected trigger foods from your diet.

A multitude of skin problems, including eczema and other forms of dermatitis (inflammatory conditions of the skin), hives (raised blotchy welts on the skin), and rashes, have been linked to food allergies. Being deficient in zinc can also contribute to dermatitis.

Rosacea, a skin condition of unknown origin that reddens the cheek and nose area, is often aggravated by certain foods, particularly ones that cause a "flush" such as alcohol, coffee and other hot liquids, and spicy foods. To combat this condition, James F. Balch, M.D., co-author of Prescription for Nutritional Healing (Avery Publishing Group, 1997), suggests stocking up on vitamin A, which aids tissue formation and healing, as well as on the B vitamins, which help cells regenerate. Because rosacea may also be aggravated by stress, the B vitamins, [B.sub.12] in particular, are helpful. These vitamins fight stress in many ways; for example, they support the function of the adrenal gland, regulating the production of adrenaline, and help to synthesize neurotransmitters, such as serotonin.

Get Healthy Hair

Many of the same nutrients that promote clear skin are also responsible for achieving and maintaining a healthy head of hair. In addition to those mentioned above, dermatologists agree it's important to get enough iron and protein in your diet. The most common cause of hair loss in nonmenopausal women is low iron, according to Jeffrey S. Dover, M.D., co-author of Skin Deep (Facts on File, Inc., 1998) and associate chairman of the department of dermatology at Beth Israel Deaconess Medical Center in Boston. The daily value set by the United States Department of Agriculture for iron is 18 mg; you can get a third of that by eating two Enchiladas Stuffed With Vegetables and Beans. Too little protein in the diet can cause hair to lose its luster. Nutritionists recommend 45 to 65 g of protein daily; with one serving of Japanese Steamed Tofu and Vegetables you're almost halfway to that goal.

Put Nails in the Pink

Not surprisingly, your nails need many of the same nutrients your skin and hair need. If your diet falls short, your nails will show it. According to Giller, one of the most common causes of brittle nails is iron deficiency Too little vitamin A and calcium also cause nail dryness and brittleness, while an insufficient intake of B vitamins causes excessive dryness and nail fragility. Zinc deficiency often shows up in the nail in the form of white spots. A lack of protein, folic acid, and vitamin C can cause hangnails, says Balch. One bowl of our Sweet Potato Minestrone provides you with a wealth of these nutrients, including a day's worth of vitamin C and four times the daily value of vitamin A.

In addition to eating a balanced diet with plenty of nutrients that feed your skin, hair, and nails, it's important to eat 20 to 30 g of fiber daily to keep your digestive system running smoothly And remember to drink two quarts or more of water every day to hydrate your skin and flush out impurities.

JAPANESE STEAMED TOFO AND VEGETABLES

Serves 4

This light yet flavorful Asian dish contains vitamin A-rich carrots, vitamin C-rich cauliflower, and broccoli, which is a terrific source of both vitamins. The tofu supplies lots of low-fat protein in addition to iron and zinc. Garlic is a good source of selenium.

1/4 cup soy sauce
1 1/2 tablespoons mirin (rice wine)
1 teaspoon rice wine vinegar
1 tablespoon minced fresh gingerroot
1 tablespoon minced garlic
2 16-ounce packages firm tofu, drained and cut into 1-inch cubes
1 medium head broccoli, cut into small florets (about 3 cups)
1/2 medium head cauliflower, cut into small florets (about 3 cups)
4 medium carrots, peeled and sliced thin (about 2 cups)
4 scallions, thinly sliced

1. Bring an inch or so of water to boil in pot fitted with steamer basket or insert. Cut four 12-inch squares of aluminum foil and lay them flat on work surface (or see Note below).

2. Combine soy sauce, mirin, vinegar, ginger, and garlic in large bowl. Add tofu to marinade and toss gently. Place one quarter of tofu cubes and marinade in center of each piece of foil. Crimp foil together to create four sealed packets.

3. Place broccoli, cauliflower, and carrots in steamer basket or insert. Place tofu packets over vegetables and steam over medium heat for 8 to 10 minutes, or until vegetables are tender.

4. Transfer each packet to shallow bowl. Carefully snip packet open with clean kitchen shears (to avoid burning yourself) and slide tofu and juices into bowl. Surround tofu with vegetables and garnish with scallions. Serve immediately.

Note: If you don't wish to wrap food in aluminum foil, use four small covered heatproof bowls that will fit on your steamer rack.

PER SERVING: 192 calories, 22 g protein, 3 g fat, 22 g carbohydrates, 8 g fiber, 879 mg sodium, 213% vitamin A, 177% vitamin C, 15% calcium

SWEET POTATO MINESTRONE

Serves 6

This soup is a nutritional powerhouse. The sweet potatoes and carrots contain an extraordinary amount of vitamin A, which is also plentiful in the tomatoes and green beans. The sweet potatoes additionally are a good source of vitamins E, [B.sub.6], and vitamin C, which is also found in the tomatoes and green beans. The garlic is a good source of selenium.

1 tablespoon canola oil
1 medium onion, chopped
1 large celery stalk, chopped
2 1/2 teaspoons dried Italian herb blend
  Salt and ground black pepper
1 28-ounce can whole tomatoes with basil, chopped,
  with juices reserved
4 cups vegetable broth
2 large sweet potatoes (about 1r pounds), peeled and diced
4 medium carrots, peeled and sliced thin
6 ounces green beans, cut into 1-inch pieces (about 1r cups)
5 medium garlic cloves, minced

1. Heat oil in soup pot over medium-high heat. Add onion, celery, herb blend, a few pinches of salt, and several grinds of pepper. Saute until vegetables soften a bit, about 5 minutes.

2. Stir in tomatoes and their juices, vegetable broth, sweet potatoes, carrots, green beans, and garlic. Bring to boil, reduce heat, and simmer, stirring occasionally, until vegetables are tender, about 30 minutes. Ladle soup into bowls and serve hot. (Soup can be covered and refrigerated for up to 2 days. Reheat before serving.)

PER SERVING: 235 calories, 6 g protein, 4 g fat, 47 g carbohydrates, 9 g fiber, 371 mg sodium, 406% vitamin A, 117% vitamin C, % calcium

ROASTED VEGETABLE AND SPINACH SALAD WITH LEMON-SUNFLOWER SEED DRESSING

Serves 4

This salad makes a satisfying and nutritious lunch or dinner. The spinach is rich in iron, zinc, vitamins A, C, E, and several of the B vitamins. The asparagus, green beans, and red pepper are very good sources of vitamins A and C, while the canola oil and sunflower seeds provide additional vitamin E and essential fatty acids.

1 pound asparagus, woody bottoms
  snapped off, cut into 1-inch pieces
1 pound green beans, cut into
  1-inch pieces
2 medium red onions, halved and
  sliced into 1/4-inch-thick crescents
1 red bell pepper, stemmed, seeded,
  and sliced into -inch-thick
  crescents
2 1/2 tablespoons cold-pressed canola oil
  Salt and ground black pepper
1/2 pound fresh spinach leaves, rinsed,
  stemmed, and patted dry
2 tablespoons lemon juice
1 tablespoon Dijon mustard
1 medium garlic clove, minced
1/4 cup unsalted sunflower seeds,
  toasted in dry skillet until fragrant

1. Preheat oven to 375 degrees. Place asparagus, green beans, onions, and red pepper in large roasting pan. Drizzle with 1 tablespoon oil and season with salt and pepper to taste. Toss vegetables to coat well with oil. Roast for 40 to 45 minutes, or until vegetables are tender and lightly browned.

2. Tear spinach into bite-size pieces and place in large salad bowl. Add warm vegetables and gently toss to mix.

3. Combine lemon juice, mustard, and garlic in small bowl. Whisk in remaining 1 1/2 tablespoons oil and sunflower seeds. Pour dressing over salad and toss to combine. Serve immediately.

PER SERVING: 234 calories, 9 g protein, 15 g fat, 22 g carbohydrates, 10 g fiber, 430 mg sodium, 62% vitamin A, 147% vitamin C, 14% calcium

MIXED GRAIN SALAD WITH DRIED APRICOTS AND ALMONDS

Serves 4

This high-fiber salad abounds with healthy ingredients. The barley and brown rice provide B vitamins and selenium, and the rice also provides iron and zinc. The apricots are a wonderful source of vitamin A, iron, and zinc, while the toasted almonds are rich in vitamin E. The celery and parsley contribute additional vitamins A and C, while the canola oil supplies essential fatty acids and vitamin E.

1/2 cup barley
1/2 cup medium-grain brown rice
4 medium celery stalks, diced (about
  1 1/2 cups)
1/2 cup diced dried apricots
1/3  cup chopped fresh parsley leaves
1/3  cup sliced almonds, toasted in dry
  skillet until fragrant
1 tablespoon Dijon mustard
3 tablespoons balsamic vinegar
2 tablespoons cold-pressed canola oil
  Salt and ground black pepper

1. Bring 3 cups water to boil in medium saucepan. Add barley and rice and reduce heat to low. Simmer, partially covered, for 45 minutes, or until grains are tender. Let cool.

2. Transfer grains to large bowl and fluff with fork. Add celery apricots, parsley and almonds. Stir gently to combine.

3. Whisk together mustard and balsamic vinegar in small bowl. Whisk in oil until thickened. Pour dressing over salad and toss to mix. Season with salt and pepper to taste. Serve immediately.

PER SERVING: 281 calories, 5 g protein, 12 g fat, 41 g carbohydrates, 6 g fiber, 411 mg sodium, 19% vitamin A, 16% vitamin C, 7% calcium

ENCHILADAS STUFFED WITH VEGETABLES AND BEANS

Serves 6

Vegetarian refried beans are a superlative source of iron and zinc. They also contain lots of protein and B vitamins, as do the kidney beans. The green pepper and salsa contribute vitamins A and C, while the corn tortillas and garlic add a significant amount of selenium. The spinach is rich in iron, zinc, vitamins A, C, E, and several of the B vitamins. Steaming the corn tortillas makes them pliable enough to be stuffed and roiled without splitting. If you have rosacea, avoid hot salsa, which may cause a flush.

2 teaspoons cold-pressed canola oil
1 green bell pepper, stemmed, seeded,
  and diced
1/3 cup minced red onion
1 tablespoon ground cumin
1 (10-ounce) package frozen chopped
  spinach, thawed and squeezed dry
6 medium garlic cloves, minced
  Salt and ground black pepper
1 16-ounce can vegetarian spicy
  refried beans
1 16-ounce can kidney beans, drained
  and rinsed
12 8-inch round corn tortillas
2 cups mild or medium salsa
1/4 cup chopped flesh cilantro leaves

1. Preheat oven to 350 degrees.

2. Heat oil in medium nonstick skillet over medium-high heat. Add green pepper, onion, and cumin. Saute for 5 minutes. Stir in spinach and garlic; saute for 2 minutes. Add salt and pepper to taste. Transfer spinach mixture to large bowl. Add refried beans and kidney beans; stir to blend.

3. Heat each tortilla (one at a time) in steamer basket set over simmering water (or in microwave wrapped in a clean tea towel for 12 to 15 seconds) to make tortillas pliable. Spoon portion of bean mixture down center of each tortilla, roll into cylinder, and place, seam side down, in lightly greased 13 by 9-inch baking dish. Cover dish with aluminum foil and bake for 12 to 15 minutes, or until enchiladas are heated through.

4. Place two enchiladas on each plate and top with portion of salsa. Sprinkle with cilantro and serve immediately.

PER SERVING: 354 calories, 17 g protein, 4 g fat, 66 g carbohydrates, 15 g fiber, 1,209 mg sodium, 104% vitamin A, 42% vitamin C, 20% calcium

SUPER FRUIT SALAD WITH ORANGE-LIME DRIZZLE

Serves 6

This fresh, flavorful, fiber-rich fruit salad brims with vitamins A and C. Enjoy it for breakfast, lunch, snacks, and dessert. If you are prone to hives, note that this salad contains some possible trigger foods.

4 kiwi fruit, peeled and diced
1 ripe mango, peeled, pitted,
  and diced
1 large papaya, peeled, seeded,
  and diced
3 cups peeled and diced cantaloupe
2 cups stemmed and sliced
  strawberries
1/4 cup thawed frozen orange juice
  concentrate
1 tablespoon lime juice

Place fruit in large serving bowl. Drizzle with thawed frozen orange juice concentrate and lime juice and toss gently to combine.

PER SERVING: 139 calories, 2 g protein, 1 g fat, 34 g carbohydrates, 5 g fiber, 14 mg sodium, 45% vitamin A, 289% vitamin C, 5% calcium

RELATED ARTICLE: NUTRIENTS FOR SKIN, HAIR, AND NAILS

PROTEIN: In meat, legumes, grains soyfoods

CALCIUM: In milk, broccoli, cauliflower, almonds, pinto beans, adzuki beans, soybeans

IRON: In red meat, wheat, millet, oats, brown rice, foods cooked in iron pots

MAGNESIUM: In dark green vegetables, whole grains, soyfoods, dried apricots, avocados

SELENIUM: In garlic, onions, brewer's yeast, wheat germ, Brazil nuts

ZINC: In oysters, red meat, pecans, pumpkin seeds, whole-wheat flour, rye flour, oat flour

VITAMIN A: In liver and fish liver oil, yellow and orange fruits and vegetables dark green leafy vegetables

VITAMIN B COMPLEX: In wheat germ and bran, blackstrap molasses, brown rice, brewer's yeast, nori, liver

FOLIC ACID: In green leafy vegetables (spinach, kale, chard, beet greens), bean sprouts

VITAMIN [B.sub.12]: In liver, oily fish, eggs, yogurt

VITAMIN C: In citrus fruits, rose hips, red and green peppers, broccoli, bean sprouts

VITAMIN E: In cold-pressed wheat germ oil, cold-pressed safflower oil

ESSENTIAL FATTY ACID: In flaxseeds and flaxseed oil, cold-pressed canola oil, fish

RELATED ARTICLE: FOOD TRIGGERS

If you're prone to certain skin conditions, what you don't eat could be as important as what you do eat. Here's a list of skin conditions and foods to avoid.

ACNE: Chocolate; rich, fatty foods, such as onion rings; iodine-rich seafood, such as shrimp or oysters

DERMATITIS: Dairy products, eggs, wheat, shellfish, soyfoods, peanuts

ECZEMA: Dairy products, eggs, wheat, soyfoods, nuts, chocolate

HIVES: Dairy products, eggs, wheat, shellfish, pork, onions, some fruits, especially citrus, strawberries, and mangoes

ROSACEA: Alcohol, coffee and other hot liquids, spicy foods

Victoria Abbott Riccardi is a food writer based in Boston. She studied French cooking at Le Cordon Bleu and Japanese cooking in Kyoto, Japan.

COPYRIGHT 1999 Weider Publications
COPYRIGHT 2000 Gale Group