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When it comes to keeping your skin healthy, the foods you choose to consume can play an important role. Adding just a few superfoods to your diet can slow down the signs of aging, improve nail health, and create fuller, healthier hair. Add these six nutrient-dense foods to your diet to achieve beauty from the inside out.

1. Oatmeal

If sugary cereal is your breakfast go-to, consider a bowl of steel-cut oats instead. Foods with high sugar typically have a higher glycemic index, which can increase inflammation throughout the body. Choosing whole grains, including oats, barley, and quinoa, can keep inflammation – and breakouts – at bay. Top the prepared oats with blueberries for an antioxidant-rich boost.

2. Chia Seeds

Great in smoothies, chia seeds are a key source of omega-3 fatty acids. Omega-3s serve as the building blocks for skin cell function, and they’re also essential to collagen production. Chia seeds also have a high level of phosphorous, which is thought to improve hair growth.

3. Tomatoes

Adding a few fresh tomatoes to your soup or salad may give you an anti-aging boost. Tomatoes are rich in lycopene, an antioxidant that offers benefits for your skin and your heart. While raw tomatoes are always a healthy choice, cooking the tomatoes may help your body absorb the lycopene more easily.

4. Avocados

Full of healthy fats and vitamin E, avocados promote skin cell function and can improve hydration. In fact, the healthy fats in avocados are essential when it comes to promoting nail health. Avocado can also be used in a face mask: Simply blend mashed avocado with honey to help soothe and hydrate parched skin.

5. Cinnamon

This flavourful spice aids in circulation and blood flow, which helps deliver nutrients and oxygen to the skin. Plus, cinnamon has been shown to regulate blood sugar levels, decreasing inflammation in the body. This is great news for those with oily or combination skin, who can reap the benefits of cinnamon by adding it to coffee, tea, or a morning smoothie.

6. Citrus Fruits

If dark spots and areas of hyperpigmentation are affecting your confidence, consider adding fresh citrus to your diet. Oranges, tangerines, and grapefruits are packed with vitamin C, which can brighten the skin and even out the skin tone. In addition to improving your complexion, vitamin C is an effective nutrient for those hoping to grow or strengthen their hair.

These are just a few of the foods that can visibly improve your skin’s texture and appearance. Remember, adding whole foods to your diet doesn’t just improve the look of your hair, skin, and nails – it’s beneficial for your entire body.

Melting chocolate in a pot

Chocolate is a superfood that is both delicious and nutritious: the perfect combination! It can provide you with a source of nutrients that will benefit your health if you choose the right one. To take advantage of the health benefits in chocolate, it is important to look at the cacao content and to read the ingredients of the product. Chocolate with added sugar, milk products and other additives will reduce the amount of minerals and antioxidants that natural chocolate can provide.

Cacao and Flavanols

Chocolate is derived from the cacao bean, which also produces cocoa. Cacao contains flavanols, which numerous health and nutrition studies have connected to lower blood pressure, better cognitive performance, and protection of skin from ultraviolet rays. Participants in one study reported that dark chocolate even reduced their cravings for junk foods because people found it so satisfying.

To find the healthiest chocolates, you’ll need to check for specific information on the label. Follow these five tips to help you choose the best chocolate:

1. High Cacao Content: Cacao must be the first ingredient listed and form at least 60 to 70 percent of the bar’s content. Dark chocolate bars often prominently display the cacao percentage on wrappers. Other acceptable terms that you might see as this first vital ingredient are cocoa butter, cocoa liquor, cocoa powder, or cocoa nibs.
2. Low Sugar Content: Sugar tempers the bitterness of cacao, but it should not be the first ingredient. Ideally, the sugar will be the last ingredient listed.

3. No Dutch Processing: The statements “Dutch,” “Dutching,” or “processed with alkali” indicate a bar devoid of health benefits. Producers use alkalization to reduce bitterness and lighten the colour. However, during this process, the healthy flavanols are depleted.

4. No Trans Fat: Chocolate bar manufacturers may add trans fat to extend shelf life and create a smoother consistency. Trans fat, unfortunately, contributes to heart disease. If you see hydrogenated or partially hydrogenated oil on a label, the chocolate contains unhealthy fats.
5. Consider the Additives: Some but not all chocolates contain lecithin or flavourings. Lecithin, typically made from soy, aids in the blending of cocoa and cocoa butter. Flavourings might be derived from natural or artificial products. If you’re concerned about the origin of additives, choose a bar with organic certification. The trace quantities of these additives in bars do not reduce the nutritional quality of the cacao.

Famous Foods in Vancouver has a selection of high-quality chocolates, including organic and fair trade brands. You’ll find an assortment of dark chocolates that are raw, sweetened naturally, gluten-free and GMO-free.