Foods for Beauty Are More Than Skin Deep

By Grace O

When talking about beauty and diet, radiant skin, full hair, and a certain youthful quality may come to mind. But beauty is so much more than that, and there are strategies for looking (and feeling!) good at any age.

Diet certainly plays a part in aging and beauty because many macro- and micro-nutrients are vital in preventing premature aging. Macro-nutrients that support beauty are:

• Carbohydrates: Carbohydrates are the main source of energy for all the cells in the body. The key here is to get the majority of carbs from whole grains, fruits, and vegetables so that you get the energy for vitality, but you don’t get a big spike of blood sugar to throw the body out of balance.
• Fats: Lipids (another name for fats) are vital for youthful skin by keeping cells healthy, preventing moisture loss, and keeping skin moisturized and supple. The best types of fats for healthy skin are PUFAs, which include fats from fatty fish, walnuts, flaxseeds, chia seeds, and seaweed, and MUFAs, which include olives (including olive oil), avocados, and nuts.
• Protein: This vital macronutrient is important to the structure and function of all parts of the body including the skin, hair, and nails. Collagen is a form of protein that is abundant in skin and connective tissues, but it also can be consumed – often added to beverages like coffee or smoothies for a little boost. Collagen production requires vitamin C and adequate protein intake.

Beauty-Boosting Superfoods

Choose these food categories that can support your beauty.

• Vitamin A foods: carrots, tomatoes, red peppers, melon, fish, eggs
• Vitamin C foods: sweet potatoes, red peppers, citrus fruits, strawberries, tomatoes
• Vitamin E foods: almonds, peanut butter, pumpkin, wheat germ oil, sunflower seeds
• Biotin foods: nuts, egg yolks, oats
• Selenium foods: Brazil nuts, seafood, broccoli, soybeans

Grace O is the creator of FoodTrients, a unique program for optimizing wellness and longevity. She is the author of three award-winning cookbooks. Her latest cookbook is “Anti-Aging Dishes from Around the World.” Learn more at Foodtrients.com/recipes/beauty.

Strawberry Almond Cake

Strawberries and almonds don’t just add beauty to this luxurious dessert, they support beautiful skin. Almonds deliver plenty of fiber, omega-3 fatty acids, and vitamin E. Strawberries are loaded with vitamin C and anthocyanins, which may help inhibit the growth of cancer cells and improve capillary function in the brain, eyes, and skin.

This almond cake recipe works well with gluten-free flour. I prefer the taste and texture of Cup4Cup flour. I also use monk fruit sweetener, which works beautifully as a sugar substitute. I recommend buying a brand that has been blended with erythritol so that you can replace it 1:1 with white sugar, like Lakanto, which makes both a classic variety and a Golden variety that substitutes for brown sugar. It’s available on Amazon, in Walmart, or in health-food stores. This cake is delicious even without the whipped-cream topping.

Ingredients (Serves 8)

• 3 eggs
• 1 tsp. pure vanilla extract (or seeds from 1 vanilla bean)
• ¼ cup honey
• ¾ cup vanilla or plain yogurt
• 1/3 cup monk fruit sweetener (I use Lakanto Golden) or brown sugar
• 3 Tbs. butter, melted and cooled
• 1 cup almond flour
• 1 cup coconut flour (or another cup of almond flour, if preferred)
• ½ cup all-purpose, gluten-free flour (I prefer Cup4Cup)
• 1/4 tsp. ground nutmeg
• 1 tsp. baking soda
• ½ tsp. baking powder
• ¾ tsp. salt
• Whipped Cream Topping (optional)
• 1 cup heavy cream
• 1 Tbs. Lakanto Monkfruit Sweetener (or sugar), plus additional to taste
• ½ Tbs. pure vanilla extract
• ½ cup mascarpone cheese
• Sea salt to taste

Garnish

• 2 cups sliced strawberries
• ¼ cup toasted sliced almonds

Procedure

1. Preheat oven to 325 degrees F.
2. Grease a 9-inch round pan and line the bottom with parchment paper.
3. In a medium bowl, whisk the eggs, and then whisk in the vanilla extract, honey, yogurt, sweetener or sugar, and butter.
4. In another bowl, sift together the flours, nutmeg, baking soda, baking powder, and salt. Slowly mix the dry ingredients into the bowl with the wet ingredients.
5. Pour the batter into the cake pan and bake for 22-25 minutes or until a wooden toothpick inserted in the center of the cake comes out clean.
6. Set aside and cool completely. Then invert the pan onto a cooling rack.
7. Make the whipped-cream topping (if using): With a handheld electric or stand mixer, whip the heavy cream until it begins to thicken. Add the sugar and vanilla extract and continue to beat until fluffy. When nearly done, add the mascarpone and a pinch of salt and beat in until mixed. Add more sugar to taste.
8. Top the cake with the whipped cream (if using), leaving a 1-inch border uncovered.
9. Garnish with the strawberries and almonds and serve.

Gluten-Free if using gluten-free flour
Sugar-Free if using monk fruit sweetener