FoodTrients, the award-winning food website, lists the foods to eat for beautiful, healthy skin.
Many of us spend hundreds of dollars each year on skincare products.  Products that say they will make us look younger, provide hydration and elasticity to our skin.  But what if you could achieve that without spending so much money?
The age-old adage that you are what you eat is true, especially for your skin. Foods that are good for your skin help to hydrate and guard from environmental damage. Beneficial foods contain antioxidants and anti-inflammatory properties in addition to being hydrating and supporting wound healing.
Grace O, cookbook author and founder of FoodTrients®, has compiled the ultimate list of foods that can enhance not only your health but also your skin with a holistic view of the many factors that support our largest organ.  Certain foods like melons, citrus, chile peppers, fish, and whole grains are full of “foodtrients” that promote beautiful skin, shiny hair, and strong nails.  Others include:
Cabbage – All colors of cabbage contain vitamins, minerals and antioxidants. Researchers have identified nearly 20 different antioxidant flavonoids and 15 different plant phenols in cabbage, all of which have demonstrated antioxidant activity that can support scavenging free radicals in the skin.
Chia seeds – A plant-source of polyunsaturated fatty acids called omega-3 fatty acids, chia seeds can support skin health. Studies show that omega-3 fatty acids play a role in the antioxidant defense system of the skin. Additionally, nuts and seeds including chia are rich sources of copper, another precursor to collagen production for skin health.
Garlic – Part of the reason we see skin lose elasticity, resulting in sagging and wrinkles with aging has to do with a process called glycation which is already well underway by early adulthood. High intake of sugar can speed this process while research has shown that certain herbs and spices including ginger and garlic can slow it.
Spinach – Packed with antioxidant vitamins C and E as well as lutein and zeaxanthin, fresh spinach is a skin-supporting veggie. Another bonus, it is a good source of zinc so it really contains many of the most critical nutrients known to protect your skin.
 Green Tea – Packed full of antioxidants, namely epigallocatechin-3-gallate (EGCg) a potent polyphenol, green tea is a friend to healthy aging. Studies indicate potential skin protective effects of consuming green tea, particularly in conjunction with protection against UV damage from the sun and for reducing inflammation.
 Oats – Another rich form of beta-glucans, oats are an important part of the diet for your skin. Studies have shown that beta-glucans support the skin in many ways including the reduction of wrinkles, wound healing, antioxidant activity, anti-UV and moisturizing effects.
To view the complete list of FoodTrients® list of the top 50 foods go to:  Watch this video to learn more, and read about the compounds that promote beauty in this story: Beauty Foods Help You Look Younger.
As we head into spring, try this light and easy salad from Grace’s current cookbook Anti-Aging Dishes from Around the World, that is not only healthy and delicious but contains many of the foods on our list that contribute to beautiful skin.
Aztec Berry Salad with Chia Dressing
The Aztecs recorded using chia seeds as far back as 1540. This colorful and refreshing salad is perfect for summer afternoons and evenings. Serve this salad as a starter, side dish, or light summer meal.
Chia seeds provide energy in the form of healthy fats (including anti-inflammatory omega-3 fatty acids) and plant-based protein. Fresh, seasonal berries provide a concentrated source of beneficial antioxidants such as vitamin C and anthocyanins, which improve capillary function in the brain, eyes, and skin.
Vegan if using maple syrup
For the salad
2 cups (packed) roughly chopped baby spinach
1 cup fresh strawberries, sliced
1 cup fresh blueberries
1 cucumber, diced
½ cup sunflower kernels
¼ cup (loosely packed) chopped fresh basil leaves
For the dressing
2 Tbs. extra-virgin olive oil
Juice and zest of 1 lemon
1 tsp. minced garlic
1 Tbs. chia seeds
1 tsp. honey or maple syrup
1 Tbs. water
Salt and freshly ground black pepper to taste
1. Combine salad ingredients in a large mixing bowl.
2. In a separate bowl, whisk together the dressing ingredients.
3. Toss the salad with the dressing immediately before serving.
By Grace O
Skyhorse/August 2022
Over a span of 30 years, Grace O has built an impressive record of business achievement, community building, philanthropy, and community service in California. Guided by her spirit of entrepreneurship and building on a model of generosity learned from her family, Grace has spent a lifetime helping people heal through food and medicine. In 2011, Grace combined her entrepreneurial skills, her passion for the culinary arts, and her commitment to health by launching a new culinary brand, FoodTrients®, a non-profit website and cookbooks dedicated to the nutrients in foods that help prevent the diseases of aging. She is also the author of two award-winning cookbooks—The Age GRACEfully Cookbook: The Power of FOODTRIENTS to Promote Health and Well-being for a Joyful and Sustainable Life and The Age Beautifully Cookbook: Easy and Exotic Longevity Secrets from Around the World.  In 2022 she released her third cookbook, Anti-Aging Dishes from Around the World.  For more information visit

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