PORTLAND, Ore. (KOIN 6) — If you are what you eat, what does your grocery list say about you? KOIN 6 News found out simple changes in your diet can make you feel better and enhance your beauty.
Portland dietitian Connie Evers dished on the best foods to buy while shopping at Lamb’s Thriftway — and the first one targets tummy fat.
Evers said sunflower seeds provide a healthy source of fat and are a source of Vitamin E and protein. Sunflower butter can also be a good substitute for peanut butter.
“I’m always encouraging people to take grains out of the equation and add in other healthy foods, so have seeds and fruit for your snack,” Evers, who is also an author, said.
She said salmon is the second super food.
“Omega-3 fatty acids that help with your heart function are also healthy for your skin,” Evers said. Omega-3s can help cells rejuvenate to keep skin plumb and hydrated.
Evers’ third suggestion is deeply-colored fruits.
“They have a class of compounds called carotenoids,” she said. “There are over 600 of them, but some we’ve probably heard of are lycopene, lutein, which is good for our eyes, and beta-carotene.”
Red foods especially have a lot of lycopene. Tomatoes, peppers and grapefruit can help shield you from the sun’s UV rays. But that doesn’t mean you should stop wearing sunscreen. According to Evers, lycopene just adds another layer of protection.
Eggs are Evers’ fourth beauty booster, and she said not only are they cheap, but the yolk contains biotin.
“Biotin is a B-vitamin and small studies have shown that biotin in foods and supplements can strengthen both your hair and your nails,” Evers said.
Some super foods come and go, but there is one thing all experts agree on, and that’s water. It’s Evers’ fifth trick, and she recommends drinking eight cups of a day. If you prefer flavored water, she says to pick one without an artificial sweetener.
“If we don’t have enough water in our bodies, it could compromise our whole system and definitely our appearance,” Evers said.
She also said many women in their childbearing years do not get enough iron. Iron deficiency anemia can cause you to appear pale and fatigued. And a healthy digestive tract also contributes to a healthy appearance. To keep your system working at its best, Evers said to include high fiber whole grains, legumes, fruits and vegetables in your daily diet. Foods naturally rich in probiotics also aid in digestive health and include fermented foods such as yogurt, kefir, sauerkraut or tempeh.
As far as the biggest beauty buster? Experts say sugar is the big thing you want to cut out of your diet.