The Beauty Diet (6 page)

Wondering what's in Pinkberry, the "reinvented" frozen yogurt? Believe it or not, live and active cultures. Frozen yogurt is a "nonstandardized food," meaning it is not subject to federal composition standards. Not all brands of frozen yogurt actually contain live cultures. The good news is that the live cultures in genuine frozen yogurt are not killed by the freezing process but go into a dormant state. When they warm up inside the body, they get back to work!

At about 150 calories per cup, plain low-fat yogurt is a slimming treat. Try to stay away from commercial brands of yogurt that have lots of fruit and sugar added. An eight-ounce fruit-flavored yogurt may contain 28 grams of sugar (equal to seven teaspoons)! Excess sugar contributes calories and can harm the natural suppleness of your skin (see
Chapter 3
).

I could go on about the health and beauty benefits of yogurt for several more pages, but I'll just add that yogurt can reduce your chances of having a yeast infection and may ease the symptoms of PMS. With so many health benefits, you'll want to eat yogurt "as is" or add it to recipes to give every meal a beauty boost. One of my favorite snacks is the Strawberry Raspberry Yogurt Parfait in
Chapter 9
.

The expression "the world is your oyster" suggests that oysters have a world of benefits tucked inside their shell. These little gifts from the sea are on my Top 10 list because they are the best whole-food source of zinc (see
Chapter 3
for more on zinc). People often think of oysters as an aphrodisiac, but the high zinc content of oysters is a great beauty benefit as this mineral is a major player in skin renewal and repair. It helps create collagen, which provides the structural support in skin. It also has antioxidant properties and has been shown to be a protective nutrient at the cellular level. Zinc helps maintain stronger nails, keeps the scalp and hair healthy, and helps protect eyes from vision problems. Zinc is highly concentrated in the retina, where it serves as a critical antioxidant and helps protects against eye-related diseases.

Mighty minerals.
In addition to its beauty benefits, zinc is essential for a healthy immune system, aids in wound healing, plays a role in our sense of smell and taste, supports normal growth and development, and is essential for DNA synthesis. Oysters are also a good source of selenium (discussed later in this chapter), which helps your skin retain its natural elasticity.

Protein.
Oysters are a source of protein, and we need to eat some protein every day to have healthy hair, strong fingernails, and firm skin. Our body uses protein to make neurotransmitters, antibodies, enzymes, hemoglobin, and more.

Vital vitamins.
Six cooked oysters have 1 microgram of vitamin B
12
(the recommended dietary allowance is 2.4 micrograms). It is important for many reasons, including its critical role in metabolism, cell growth, and the synthesis of fatty acids (see the vitamin B complex information later in this chapter).

Most Americans do not meet their daily zinc requirements. It's easy to add this beauty mineral to your diet with flair and flavor by enjoying oysters. They can be cooked in a wide variety of ways, such as Oysters Primavera, Broiled Oysters Florentine with Mixed Greens, and Poached Oysters in Garlic, Herbs, and Broth with Mixed Greens and Whole Wheat Baguette (see
Chapter 9
). Of course, many people enjoy oysters best served raw on the half shell. In that case, check out Oysters on the Half Shell with Fresh Tomato Mignonette, Mixed Green Salad, and Whole Wheat Baguette (see
Chapter 9
). If you are pregnant, I do not recommend eating raw oysters or any other undercooked food.

With their bright flavor and unmistakable blue hue, blueberries seem to be trying to catch our attention. Today the humble blueberry is experiencing a new level of popularity, not because it has a significant amount of any one vitamin or mineral but because of its unusual antioxidant profile. Researchers at a U.S. Department of Agriculture (USDA) laboratory at Tufts University in Boston, Massachusetts, rank blueberries number one in antioxidant activity when compared to 40 common fresh fruits and vegetables. Blueberries contain many plant compounds that combine to make this sweet fruit an antioxidant superstar. I included blueberries in my Top 10 Beauty Foods because their antioxidant, antiaging, and anti-inflammatory effects protect you from premature aging. Blueberries contain:

Anthocyanins.
These are the blue-red pigments that also are present in red wine and other foods; they not only give blueberries their color but also enhance their antioxidant and anti-inflammatory properties. Blueberries contain at least five
different anthocyanins, which boost the effects of vitamin C, neutralize free-radical damage to the collagen matrix (the basis of all body tissues, including skin), protect the neurons in the brain, and strengthen blood vessels.

Vital vitamins.
Blueberries offer a healthy dose of vitamin C and vitamin E. These potent vitamins have antioxidant properties, which help to fight aging by ridding our bodies of harmful chemicals that have damaging, long-term effects on our features and internal organ systems.

Mighty minerals.
Blueberries are a source of potassium, which helps to lower blood pressure and boost circulation throughout the body (potassium is discussed in depth later in this chapter).

Lutein and zeaxanthin.
These chemically similar carotenoids are important for our eyes. They appear to protect the eyes through their antioxidant effects, as well as their ability to filter out UV light. One cup of blueberries contains 118 micrograms of lutein and zeaxanthin combined.