For glowing skin, nutritionists recommend teens cut down on processed, salty foods and pack in plenty of fresh fruit, vegetables, nuts, oily fish and lots of water. Green leafy vegetables, berries, mangoes, papaya, almonds, pumpkin seeds, salmon and tuna are all great for healthy skin – at any age.
Here are a couple of ideas for packing in the essentials.
1 peeled kiwi fruit
1 handful of parsley
Put the ingredients through the juicer.
Note: Parsley and Carrots (and other orange vegetables) contain pro-vitamin A and C, essential for healthy skin. Beetroot is another super ingredient.
1 small paw paw or mango
1 handful of blueberries
2 tablespoons of natural yoghurt
ice or cup of water
And if your teen is really committed to glowing skin and doesn’t mind a green smoothie, add a handful of destemmed baby spinach.
Toss the ingredients into the blender.
Note: drinks are healthier when they aren’t icy cold, but the ice gives a better, fluffier texture. Orange fruits contain pro-vitamin A and berries are high in vitamin C.
A bag of baby spinach leaves or other dark green salad leaves.
1 mango (diced)
I handful of almonds
I handful of pumpkin seeds
Toss with a little balsamic vinegar and olive oil dressing.
Try this salad with a piece of grilled salmon (with the skin on) for a super meal.
Note: Almonds have a natural anti-inflammatory benefit and pumpkin seeds contain zinc, which stimulates the immune system, controls inflammation and helps heal wounds. But an excess of zinc in the diet can be harmful.
I tend to use macadamia nuts, instead of the almonds and pumpkin seeds, and add marinated feta cheese. It’s not as beneficial to the skin, but it sure is a tasty (and popular) combination.
Michael Van Straten’s website is a mine of information on nutrition or check with your nutritionist or GP for professional advice.
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