quick snack, fruits

Quick and healthy snacks with beauty benefits

In this week’s blog we will suggest some quick and healthy snacks that have beauty benefits, so put back that bag of potato chips and read on!

If you are a regular reader of our blog, you can probably take a good guess what an excellent choice is for a snack that comes with many beauty benefits. That’s right, nuts and seeds. They are a wonderful source of vitamins, minerals, omega-3 fatty acids, and antioxidants as well as protein and fiber, and just so easy to bring with you to have when you are on the go or at work looking for a little boost. But don’t forget that these nuts can also be turned into raw butter which contains the same nutrient punch. You can combine this butter with fruits such as apples and pears for a super beauty snack.

Since we are on the topic of sticky, gooey substances, let’s talk about honey, which is another healthy snack with beauty benefits. It is an excellent antioxidant that also contains antibacterial properties which can help with the appearance of your skin. And if you are struggling with weight loss, honey is a sweetener you do not have to avoid. Honey will actually help give your metabolism a boost, which can support your weight loss plans. And if you are struggling to get a good night’s sleep, honey can also help through its action on your hormonal system, helping produce melatonin, a hormone known to promote higher-quality sleep.

Another excellent and tasty choice that is easy to throw into your snack container in the morning is a kiwi. They are packed with vitamin C which, as we know, is a potent antioxidant either by itself or working together with vitamin E, helping protect our skin from the sun’s harmful UV rays. It can also aid collagen production and improve your skin’s hydration level. But kiwis are not the only good source of vitamin C – others include blueberries, blackcurrants, blueberries, strawberries, citrus fruits, guava, avocados, red peppers, broccoli and even parsley.

Another easy one to add to your snack container are carrots. They contain high amounts of beta-carotene, which like vitamin C, also protects your skin against the harmful rays of the sun. Beta-carotene is found in other fruits and vegetables such as apricots, cantaloupe, mango, papaya, pumpkin, and sweet potatoes. Carrots are also a good source of magnesium, which can help with mental and physical stress reduction, while also providing benefits to restlessness, lack of concentration, irritability, depression and sleep disorders.

Yogurt (no added sugar!) is another excellent snack alternative and easily portable. It is a great source of protein, making it a filling snack, but an even better attribute is that it is loaded with probiotics, the friendly bacteria that can help fight inflammation, including that associated with skin conditions such as acne, psoriasis and atopic dermatitis. Other snack options that contain probiotics to consider are kombucha, kefir, and sauerkraut.

Next on the list is something that you may not consider a snack, but it is easily made and quite portable and excellent for on-the-go people. A boiled egg. Believe it or not, a boiled egg contains a little bit of almost every nutrient you need. Eggs also contain lutein and zeaxanthin, plant-based forms of vitamin A that most of us probably don’t get enough of but are particularly important for eye health and appearance.

Though technically not a snack, another small change you could consider in your daily routine is to swap out those cups of coffee for green tea. Green tea contains a high amount of those antioxidant polyphenols, especially catechins, which can help battle inflammation and give your immune system a boost while providing your skin even more added protection against the sun.

 

And finally, a somewhat unlikely candidate. Dark chocolate (at least 70% cocoa) can be an astonishingly healthy snack, but in moderation. It is rich in fiber, iron, copper, magnesium, and manganese as well as containing decent amounts of phosphorus, potassium, selenium and zinc. Though you may have read somewhere that dark chocolate contains substantial amounts of antioxidants (comparable to some of those so-called superfruits such as acai berries), these results are based on laboratory tests and whether or not humans reap these same benefits is a subject requiring further study. However, a randomized control trial did show that women consuming a high flavanol-based chocolate daily for a 12-week period showed increased protection from the sun, increases in blood circulation at the skin, and skin hydration. The skin was also observed to be smoother and less prone to scaling.

Take away message

In this week’s blog we suggested quick and healthy snacks with beauty benefits. The obvious choice was nuts and seeds, a topic to which we have previously devoted an entire blog. But there are other options that we discuss here, such as kiwis and berries that pack a great deal of vitamin C and other antioxidants. Carrots, another easy one to throw into your snack container, come with a great deal of beta-carotene which can protect your skin from the sun but are also a good source of magnesium to help reduce your stress levels and improve your sleep quality. Unsweetened yogurt is another easy alternative, providing protein and probiotics that can help with inflammation that may be associated with acne, psoriasis and atopic dermatitis. For an extra boost, try putting some honey on top to further boost your metabolism and help your sleep patterns. Although we have provided some suggestions, you really are not going to go too far wrong with brightly colored fruits and vegetables, but to get the best benefit from these, try to select, local and in-season varieties.

 

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