Skin Benefits of Nuts and Fruit
By Marianne Wren
Got the munchies? Snack your way to better skin by swapping the Twix for a handful of nuts and fruit.
Not only do nuts contain hunger-quashing protein to keep cravings at bay, but they also boast vitamins and minerals essential to skin health, such as Omega 3’s, vitamin E, zinc and selenium. And when you pair nuts with fruit, you’ll be feeding your body an even bigger wallop of antioxidants – those skin-saving free radical fighters that help ward off skin problems. Need recipe ideas? Here are some tasty nuts + fruit combos to get your skin clear and glowing.
Macadamia Nuts + Pomegranate Seeds = Skin Plumper!
The buttery taste of macadamia nuts goes well with the tart flavour of pomegranate seeds. Both boost collagen production and contain phytochemicals to help fight the free radical damage that can contribute to fine lines. For a sweet treat, try this easy decadent recipe.
Fruit and Nut Bark
Spread melted dark chocolate on a parchment lined cookie sheet and top with macadamia nuts and pomegranate seeds. Chill in the fridge until firm and then break into pieces.
The bark will last up to 1 week in a sealed container in the refrigerator.
Pecans + Cherries = Freckle Fader!
Rich in vitamin E and B complex vitamins, pecans contain the highest concentration of antioxidants of any nut. Pair them with cherries, which are rich in melatonin and biotin, to help fight free radicals and damage from UV rays. Try topping a half cup of protein rich Greek yogurt with fresh pitted cherries and pecans for a quick and tasty snack.
Almonds + Apricots = Wrinkle and Blemish Killer!
Both are rich in fibre to help detoxify the body and regulate insulin levels. Studies have shown that a spike in insulin can contribute to acne. Apricots also contain high levels of vitamin A, which is more readily absorbed by the body when eaten with the mono saturated fat contained in almonds. Apricots are also a very good source of vitamin C, a building block of plumping-collagen. Try adding chopped fresh apricots and raw almonds to 4 ounces of low fat yogurt.
Walnuts + Blackberries = Zits Fighter!
This dynamic duo can help soothe acne prone skin. The slightly tart blackberry contains plenty of antioxidants and zinc to help keep pimples in check, while rich tasting walnuts are full of omega-3 fatty acids to further reduce inflammation and combat redness. Try combining them in the following recipe for a quick breakfast or mid-morning snack.
Quick Blackberry Muesli
1/3 cup (78ml) rolled oats
1/3 cup (78ml) plain low fat yogurt
½ cup (125ml) blackberries
2 tbsp (30ml) chopped walnuts
½ tsp (2.5 ml) honey
½ tsp (2.5 ml) ground flax seeds
1/8 tsp (1ml) ground cinnamon (optional)
In a small bowl combine rolled oats and yogurt. Set aside for 5 minutes to allow oats to soften slightly. Add blackberries, walnuts, and honey and flax seeds, stirring to combine. Top with a sprinkle of cinnamon if desired.
About the Author Marianne Wren is a Toronto-based food stylist and recipe developer. Her culinary creations have appeared in cook books, magazines, print ads, national brand packaging, commercials and films. For more, visit her website.