Fruits and Vegetables for Healthy Skin

Eating for Beauty!

Do you need fruits and vegetables for healthy skin? Absolutely! A healthy diet is essential for healthy skin... and fruits and vegetables are fundamental to a healthy eating plan

Nature knows best... enticing us with a beautiful array of colorful, health-enhancing foods. The bright pigments in fruits and vegetables are an indication of their disease fighting capabilities. They are rich in various nutrients and powerful antioxidants.

Antioxidants guard against free radicals... the minute enemies that speed the aging process. That should persuade you to eat your fruits and vegetables!

The key to receiving the most benefit is to eat a variety of fruits and vegetables... for healthy skin and a healthy body. To ensure you consume a wide array of valuable nutrients, follow the unique eating plan below...

The Color Code Method

Fruits and vegetables divide easily into four color groups. Each group provides specific benefits.

Oranges and Yellows

Carrots, sweet potatoes, winter squash, yellow and orange bell peppers ... oranges, tangerines, mangoes, and apricots.

This group provides lots of beta-carotene, a tough free-radical fighter. Vitamin C, highly beneficial to skin, is also prevalent here. Vitamin C promotes and protects collagen. Collagen provides support and elasticity to your skin ... delaying the onset of wrinkles!

Reds

Tomatoes, red peppers, guava, pink grapefruit, papaya, and watermelon (all lycopene-rich)... cranberries, red bell peppers, red onions, and strawberries.

Lycopene is the star antioxidant found in much of the red group. Studies show it may offer protection from the damaging rays of the sun. Numerous other documented benefits, such as reduced risk of heart disease and cancer, come from high consumption of lycopene.

Note: cooked tomatoes release their lycopene more readily than raw. A good excuse for extra tomato sauce on your pasta!

Vitamin C is also abundant in the red group.

Greens

Broccoli, Brussels sprouts, cabbage, collards, green bell peppers, kale, kiwi, romaine, and spinach.

Vitamin C, folate, and cancer fighting cruciferous vegetables are the all important winners in this group. Eat your greens!

Blues/Purples

Blueberries, blackberries, beets, plums, red grapes, eggplant, and purple cabbage.

Berries and plums contain some of the highest concentrations of antioxidants in the plant kingdom. They are so delicious! These gems make eating fruits for your skin a joy. Try to include foods from each group every day.

Aim for 4-5 servings of vegetables and 4-5 servings of fruits daily. I know, that sounds like a lot. But portion size is smaller than you might think.

Vegetables:

• ½ cup chopped...raw or cooked
• 1 cup raw leafy vegetables: spinach or lettuce
• 3/4 cup (6 oz) vegetable 6 oz vegetable juice

• ½ cup chopped
• 1 medium fruit: apple, banana, orange, peach
• 2 small fruits: Clementines, kiwis, plums
• 1 slice (large fruit): melon, pineapple
• ¼ cup dried fruit: apricots, figs, raisins
• ¾ cup (6 oz) fruit juice

Tip: A large fruit salad recipe can be enjoyed all week long. Assemble on the weekend and enjoy this skin-enhancing treat anytime.

Consume a large variety of fruits and vegetables for beautiful skin and optimum health. Simple and delicious, these gems from nature form the foundation of a healthy, glowing complexion.

Enjoy!


Reference: Joseph, James A.; Nadeau, Daniel; & Underwood, Anne. The Color Code: A Revolutionary Eating Plan for Optimum Health. New York: Hyperion, 2002.