Eating a variety of whole foods really is the key to a healthy diet, but some foods — including those highlighted below — are simply more beautifying than others. These foods help you look good and also help you live a longer, healthier life.
Try to eat some of these foods everyday.
All of these featured foods are fit, frugal and fabulous, which means their healthy, beautifying benefits can fit into your budget and added to your beauty schedule.
Oats are rich in a type of soluble fiber called beta glucan, and consuming at least 3 grams of this fiber a day (equivalent to 1.5 cups cooked oatmeal) has been shown to reduce total and LDL cholesterol levels by 5 to 10 percent. Oatmeal also contains avenanthramides and phenol, both known for their emollient and anti-inflammatory properties. Oats are a great choice for breakfast if you combine with foods like nuts, seeds, and fruit, which are other foods from your foods for beauty list.
A large apple supplies 5 grams of heart-healthy fiber, and research shows that eating apples daily can lower both total and LDL cholesterol to help keep your heart in tip-top shape. By keeping your heart in tip top shape, you gain a trickle down effect – it keeps your bod in shape too. And the good news is, you can find apples in convenience stores and even in gas stations while on the go. Slice one up and add a smear of peanut butter for a classic snack. Or cut one up in a salad and pair with a vinaigrette salad dressing.
Snacking on nuts instead of chips, crackers, and cookies is an easy way to give your diet a major upgrade. A 2013 randomized controlled trial conducted in Spain found that eating an ounce of mixed nuts daily as part of Mediterranean-style diet reduced the risk of heart attack, stroke, and death from heart disease by 28 percent. And don’t forget that peanuts count, too — they’re equally healthy, but cost about half as much as almonds and other tree nuts. Another easy way to get in a daily serving: Use chopped, toasted nuts as a garnish for roasted vegetables or whole grain sides like brown rice and quinoa.
Research shows that eating a daily serving of beans or lentils (3/4 cup) can help to lower LDL (“bad”) cholesterol by 5 percent and the extra fiber is very healthy for our gastrointestinal system…so as the saying goes: beans, beans good for your heart the more you eat the more you…never mind…let’s just say the help you beautify from the inside out.
5. Leafy Greens
Piling on the spinach, kale, collards or other leafy greens at meals may help to keep your mind sharp as you age and we now know that what keeps your mind clear also is great for your body and your beauty. Cooking greens doesn’t have to be complicated. For a hassle-free side dish, pick up a bag of baby spinach and saute the leaves whole in a drizzle of olive oil with optional chopped garlic.
You also want to get your fill of berries, another beauty boost. Strawberries, blueberries keep your skin youthful from their antioxidant phytonutrients. Plus they are fiber and vitamin rich. Fresh berries aren’t always an affordable option, but there are bags of frozen varieties at supermarkets that can help you save money while shopping for these beautifying foods. Add a scoop to plain yogurt, cereal or homemade muffins.
Protein eaten throughout the day may help to build and also preserve muscle mass. Yogurt, especially Greek varieties, can provide a generous dose of high-quality protein at breakfast and snack time, the times of day when we tend to eat carbier meals. Cow’s milk yogurt and fortified non-dairy versions are also good sources of calcium, which helps keep our bones healthy and strong…it does do a body good. And the beneficial bacteria that give yogurt its tang may help to nourish the gut.