Blog #3/ Leafy Greens Skin Benefits
We all want a healthy, radiant glow to our skin; we are forever on a quest to find the perfect “glass skin” solution. Fortunately there are several approaches to finding our best healthy skin. We talk a lot about skin care and in office treatments but another big component to great skin is what we put into our bodies.
One of the best things we can do for our bodies is to incorporate eating a variety of fruit and veggies, in particular dark leafy greens. Greens promote skin health by protecting against the sun’s harmful UV rays, Free Radicals, and the quick break down of Collagen.
The beta-carotene found in leafy vegetables converts to vitamin A in the body, which supports the reduction of fine lines and wrinkles, smooths the complexion, reduces dullness, and stimulates cell turnover for clearer skin.
Beta-carotene we normally associated with carrots, bell peppers and other yellow-orange veggies, but it is also found in leafy greens.
Fall and some Winter are the best times of year because the leaves change color. As they change, they lose chlorophyll (the pigment that makes them green), you begin to see the red, orange, and yellow pigments that the green leaves contain underneath. It’s these vibrant colors that are also responsible for the amazing health benefits of leafy greens.
Spinach is another fantastic leafy green. The Vitamin C in spinach is necessary to produce collagen, and the protein is used to produce new skin tissues. Skin appears dry and scaly if skin cells cannot be rejuvenated regularly. Spinach also contains iron, a necessary component of the hemoglobin that transports oxygen throughout your body. Inadequate oxygen makes skin look pale and lifeless, exacerbating the dull appearance.
Vitamin K is another amazing component to leafy greens, it strengthens your blood vessel walls, which may mitigate the appearance of dark circles under your eyes caused by aging, inadequate sleep, or genetics to name a few.
Incorporating leafy greens into your diet has significant benefits to your overall health and skin health. There are tons of recipes, smoothies, salads, and side dishes out there for you to try, this is one of my favorites, enjoy!
Bright Leafy Green Salad
Roasted Sweet Potatoes
2 large sweet potatoes, peeled and cube
3-4 sprigs of thyme
1 tablespoon extra-virgin olive oil
1/2 teaspoon sea salt and black pepper, to taste
Salad Mix:
5-6 Cups mix of baby spinach, hearts of romaine and curly kale
1 cup chopped Honeycrisp apple ( 1/2" pieces), or another crispy, juicy apple you like.
1/2 cup) salted or smoked almonds, roughly chopped
3 ounces white sharp cheddar cheese, cut into 1/2" cubes, about 2/3 cup
Dressing:
1 garlic clove, minced
Juice from ½ of a lemon
¼ cup apple cider vinegar
1 teaspoon mustard
1 Tablespoon honey (or hot honey for spice)
¼ teaspoon pepper
½ cup olive oil
Roasted sweet potatoes:
Preheat your oven to 450 degrees Fahrenheit.
Add the sweet potatoes to a large sheet pan with olive oil, thyme sprigs, sea salt, and pepper. Toss to evenly coat, ensure the thyme is placed under the potatoes. You will remove the sticks after cooking.
Roast for about 20 minutes or until slightly charred and tender. Once cooked remove and cool.
Salad Prep:
In a large serving bowl, add the kale and teaspoon of salt. Massage until tender (15-30 seconds) this allows the salt to get into the fibers of the kale. Then add spinach, romaine and toss together. Set aside.
In a glass jar, add the garlic, lemon, vinegar, mustard, honey, pepper, and olive oil. Shake well to emulsify and combine. Top the greens with the, apple, almonds, cheddar cubes, and roasted sweet potatoes. Drizzle dressing on salad.
Toss to coat, add salt and pepper to taste, then serve!
