One of the first physicians to discover the link between nutrition and skin health was Dr James Lind, a Scottish physician who described the symptoms of vitamin C deficiency or scurvy (bleeding gums, poor wound healing, skin discoloration). Over time, other skin abnormalities were linked to nutritional deficiencies such as pellagra (B-3 or niacin deficiency) and ariboflavinosis (B-2 or riboflavin deficiency). Ensuring adequate intake of macro and micronutrients not only prevents disease but can optimize the skin's ability to stave off the damaging effects of aging.
Key nutrients needed to promote skin health include: Essential Fatty Acids, Protein, Carbohydrates, Vitamin C, Vitamin A, Vitamin E, Zinc, Copper, Selenium and Flavenoids. Each of the following recipes is intended to provide these key nutrients to boost your skin health and keep you satisfied!
Mediterranean Salmon Salad
Ingredients:
salmon fillet
organic mixed salad green
organic cucumber
organic tomatoes
kalamata or green olives
feta cheese
pumpkin seeds
red onion
Dressing:
organic olive oil
balsamic vinegar
fresh (or powdered) garlic
fresh (or dried) basil
fresh (or dried oregano)
salt and pepper to taste
Preheat oven to 350 degrees F
Prepare salmon fillet - drizzle with olive oil (optional - squeeze fresh lemon over fillet) and lightly salt then bake for 20-30 min until translucent in the middle.
While salmon is baking prepare the salad by washing the greens then chopping and adding all your vegetables, olives, herbs, and seeds.
When the salmon is done, lay across the fresh greens and dress. Top with crumbles of feta cheese and herbs.
Green Smoothie
Ingredients:
1/4 - 1/2 ripe avocado
1/2 cup fresh spinach
1/2 cup mango
1/2 organic cucumber
coconut water
Place ingredients in blender and enjoy!
Avocado-Kiwi Salsa Verde
Ingredients:
1 ripe avocado - diced
5 ripe kiwis - peeled and diced
1/8-1/4 finely chopped red onion
1 fresh lime - juice and zest
1 jalapeño pepper (optional)
1 garlic clove - finely diced
Add all ingredients to a bowel, toss together, add salt and pepper to taste. Enjoy with almond crackers, organic corn caps, multi-grain chips, carrot or cucumber slices.
References:
https://lpi.oregonstate.edu/mic/health-disease/skin-health/flavonoids