The scoop: "Lentils are a stellar source of fiber and potassium, two nutrients that can help tame high blood pressure," says Bauer, who also notes that the beans are "one of the best plant sources of iron and protein, which help your hair and nails grow healthy and strong."
Tip: In their book "SuperFoods HealthStyle," Dr. Steven Pratt and Kathy Matthews praise the virtues of beans -- all beans. They love them because they help to lower cholesterol, reduce cancer risks, reduce obesity and offer many other health benefits. The pair says that lentils are a "great introduction to legumes" because they're easy to cook (no soaking required) and very versatile. They recommend, "cooking up a batch to keep in a plastic container and eat as a side dish or add to broth for an almost instant, filling, healthy soup."
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Berries = youthful-looking skin
The scoop: "Berries like blueberries and acai," says Simpson are "rich in proanthocyanidins (a kind of condensed tannin -- like the ones found in red wine that are purported to pack many health benefits) and have been shown to help reduce oxidative stress in the body." What that means in language we can easily understand is that research has shown that these proanthocyanidins may act as "free radical scavengers" that "gobble up" some of the "bad" things that get into our bodies like pollution and cigarette smoke.
Bauer concurs and says that berries are "loaded with antioxidants that have health-boosting effects all over your body -- they've been shown to raise HDL (good) cholesterol levels and lower blood pressure." She also notes that, "antioxidants may help fend off wrinkles." And, Lisa Drayer, author of "The Beauty Diet," is a huge fan of the simple blueberry, saying, "I included [them] in my Top 10 Beauty Foods because their antioxidant, anti-aging, and anti-inflammatory effects protect you from premature aging."
Tip: Think twice before tossing your daily dose of berries on top of your cereal and milk. Research has shown that the proteins in milk interfere with the body's absorption of antioxidants. A better way to eat them is in oatmeal or blended into a milk-free smoothie -- or, of course, just by the handful.
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Cabbage = Blemish-free, glowing skin
The scoop: Simpson explains that cabbage contains "indole-3-carbonile, a powerful antioxidant that supports detoxification in the liver." Why's this a boon to our beauty too? Detoxing your liver can "help to minimize toxicities that can build up in the bloodstream causing dull, blemished skin." Bonus: Both green and red cabbages boast the benefits.
Not a big fan of cabbage? The same antioxidant is found in broccoli, radishes, watercress and turnips.
Tip: Dr. Pratt and Kathy Matthew recommend eating these "cruciferous" vegetables both cooked and raw to "gain optimum health benefits" and suggest, as an example, eating "cooked broccoli and brussels sprouts and raw shredded cabbage (red and green) in salads."
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Tomatoes = youthful, acne-free, protected skin
The scoop: Tomatoes, the fruits long heralded for their cancer fighting and heart helping lycopene compounds and carotenoids, are super good for your complexion and hair too. Why? Lycopene attacks the free radicals that excel in sucking moisture out of cells and breaking down the support system of hair and skin. And, tomatoes also boast "tomatin," an anti-inflammatory substance that can heal wounds and help acne.
Tip: Cooking tomatoes substantially raises their health benefits, which should come as great news to fans of spaghetti sauce. And, in their book "SuperFoods RX," Dr. Steven Pratt and Kathy Matthews call tomato paste a "health food wonder" and say that "since it's particularly rich in lycopene, use [it] in sauces, soups, and stews to boost the nutrient content." Tastes great too.
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Almonds = radiant skin and healthy hair and nails
The scoop: In addition to heart-healthy fats, almonds have loads of vitamin E, which is great for beauty because as Bauer explains, it "is a nutrient that protects skin cell membranes from damage to keep your complexion radiant and youthful." And, as Dr. Steven Pratt says, "almonds are an excellent source of biotin" (AKA vitamin B-7) which is instrumental in keeping hair and nails (and skin and muscles) healthy.
Tip: While the debate about whether raw nuts are better for you than roasted ones rages on (all sides agree that salted nuts are a no-no), one thing to keep in mind is that roasted nuts will turn rancid much more quickly than raw ones because the oils oxidize when exposed to heat and then air. Nutritionists recommend keeping all nuts refrigerated in airtight containers.
February is all about hearts. And, not just the fuzzy red and chocolate-y marshmallow Valentine's Day kind. Nope. February is also all about your heart's health, and beauty, believe it or not, factors into it too.
You see, since 1963, the second month of the year has been deemed American Heart Month by the American Heart Association. The AHA, in association with the President of the United States, launched the program to help raise awareness about the cardiovascular diseases -- specifically strokes -- that kill more than a million of us each year.
Happily, there are steps (including diet and exercise) that we can take to help reduce the risks of developing these diseases and there are even a bunch of nutrient-rich foods that experts recommend we all eat to help stave off cardiovascular -- and other -- illnesses.
The fact that a lot of these healthy foods also offer beauty benefits is just a bonus -- one that we're hoping may just persuade you to eat healthier. After all, vanity can be quite the motivator.
To get the full scoop on precisely which beauty bonuses we can expect from eating the top heart healthy foods, we talked to three experts in the field. "TODAY Show" health and nutrition expert Joy Bauer, plastic surgeon (and anti-aging and rejuvenation authority) Dr. Frank J. Ferrin and nutritionist (specializing in beauty) Paula Simpson were all happy to help educate us on the benefits to be reaped from eating these "wonder" foods. After all, clichád as it may sound, you are what you eat and, as Simpson says, when it comes to beauty, "It all starts with what you put into your body."
