Our Top Ten Favorite Fall Foods

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As the season dives deeper into fallen leaves and pumpkin seeds, maybe we ought to take a minute to review the best Fall food choices that could benefit our skin and keep us glowing. Below is a list of healthy superfoods that are full of the right vitamins and minerals that will help you keep a radiant glow and effectively fight the wrinkle battle. Be sure to keep these foods on hand for snacking and work them into your diets as consistently as possible, and be sure to remember to wear your SilcSkin pads each night before you go to sleep… we’re confident you’re going to love the results.

PUMPKIN – along with acorn and butternut squash, is rich in beta carotene (a precursor to vitamin A), which helps normalize oil production in the skin and fights acne and inflammation (that can make the skin appear puffy). It also revitalizes the skin by increasing cell turnover and encouraging new skin cell growth. Beta-carotene and Vitamin A also encourage the turnover of skin cells, which helps keep follicles free and clear — a crucial step in preventing acne and dry, rough skin.

SPINACH – (and kale, Swiss chard and collard greens!) is part of a group of leafy green vegetables that are rich in nutrients and antioxidants. It’s a great source of vitamins B, C and E as well as potassium, iron, calcium, magnesium and omega-3 fatty acids. Swapping your normal lettuce for spinach will work wonders for your skin. (And as a bonus, spinach is packed with lutein which helps to keep your eyes sparkling white.)

ORANGES
– (and grapefruits!) are considered very effective wrinkle preventers by nutritionists all over the world. This delicious fruit is known for its toning properties. It’s also a great source of vitamin C which helps improve the texture and color of your skin. Best of all, oranges helps restore collagen, leaving your skin firm and equipped to fight the signs of early aging.

PUMPKIN SEEDS – are packed with Zinc, which is essential in the creation of new skin cells, and are an aid in collagen formation. Zinc helps the body maintain its collagen supply, which helps give skin its elasticity, and prevents wrinkles and sagging. This important nutrient is also essential for maintaining hormonal balance, a crucial part of keeping acne at bay. Acne is often a sign of zinc deficiency, so adding more zinc-rich foods can help clear up breakouts.

EGGS – help your skin with tissue repair. The compounds found in eggs also help keep your skin clear of infections and acne. These breakfast items and key ingredients in countless dishes are high in selenium, vitamin A and copper. Selenium wards off skin infections; vitamin A prevents your skin from developing abnormal clumps (which can turn into moles and skin tags) and copper promotes skin elasticity.

SWEET POTATOES – have a high level of vitamin A and beta-carotene. Retinol and retinoic acid, found in many skin care products, are both derived from vitamin A, which helps keep skin smooth and wrinkles at bay. The beta-carotene adds another level of skin protection by combating free radicals, which contribute to skin aging. Sweet potatoes have a low glycemic index which makes them a great carbohydrate choice since they won’t cause spikes or crashes in blood sugar. A medium-size sweet potato contains more than your daily requirement of vitamin A, nearly a third the vitamin C you need and is packed with calcium and potassium.

DARK CHOCOLATE – That’s right, I said it… CHOCOLATE. Go ahead, indulge in a few pieces of chocolate from time to time! It may come as a surprise but dark chocolate – specifically chocolate that has a high flavanol content and is at least 60 percent cocoa – helps skin stay hydrated. In addition, it also protects your skin from sun damage, which as we know, is one of the biggest culprits of unhealthy looking skin.

SALMON – has been proven to help moisturize skin and keep it looking healthy and radiant. Salmon is so rich in omega-3 fatty acids that it nourishes the skin by reducing the body’s production of inflammatory substances. In short, it helps clear clogged pores and erase fine lines and wrinkles, leaving your skin looking clear and refreshed. (remember, wild salmon is better than farmed, and all Alaskan salmon is wild!)

APPLES – The Vitamin C found in apples helps to firm and tone up the skin. It prevents free-radical damage, protects your skin cells and slows down the appearance of aging by preventing wrinkles. Vitamin C is required for collagen production, as well as for the protection of collagen fibers that keep skin firm.

TOMATOES – are the best source of the anti-aging antioxidant lycopene, which is a phytochemical that provides red pigment and health benefits. Lycopene helps eliminate skin-aging free radicals, especially those caused by ultraviolet rays. In a season where sunscreen use is unfortunately less prevalent, lycopene consumption can help protect against sun damage – although it is nowhere near a substitute for sunscreen (so make sure you apply a daily moisturizer with built in SPF30+). Surprisingly, lycopene in tomatoes is more easily absorbed by your body when it is cooked or processed, so make sure to stock up on canned tomato sauce, tomato juice, and yes, even ketchup (opt for the high fructose corn syrup-free kind!).

Bonus food/ingredient:
Flaxseeds – Think of these as tiny wrinkle fighters. They’re packed with omega-3 fatty acids, which erase spots and smooth fine lines. In one study, participants who had about half a teaspoon of omega-3s daily for six weeks had less skin irritation and redness, as well as better-hydrated skin, according to findings published in 2009 in the British Journal of Nutrition. That’s likely because fatty acids attract water to skin cells, plumping the skin and reducing wrinkling. You can add flaxseeds to a wide variety of foods (and smoothies!) that you’re already consuming… get creative and let your skin enjoy the benefits!