Foods That Protect Your Skin

Nutrition that nourishes

Leafy Greens

Spinach, kale and other dark, leafy greens contain lutein and beta-carotene—antioxidants that offer UV protection and are believed to reduce the risk of wrinkling and skin cancer.

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CARROTS

Carrots are rich in beta-carotene, a highly effective antioxidant. Beta-carotene has also been shown to have photoprotective properties to help prevent UV damage.

KIWI

Kiwi is high in vitamin C, a super antioxidant that is needed to produce collagen for healthier skin and to fight wrinkles.

Jena DeMoss, RD, LD
-Hy-Vee Registered Dietition

WATERMELON

Watermelon, like tomatoes, is rich in lycopene, which acts as a natural sunscreen, guarding against premature aging by protecting skin cells from sun exposure.

TOMATOES

Tomatoes contain the antioxidant lycopene, which can help keep skin smooth. It is believed lycopene mitigates oxidative damage in tissues —in effect, offering some protection against sun damage.

What you eat is important to skin health. Research indicates that foods rich in antioxidants can slow or prevent damage to cells from free radicals, unstable molecules produced by the body that can damage DNA, accelerating skin aging. Eating foods in a rainbow of colors ensures consumption of a range of antioxidants such as vitamins C and E and beta-carotene, as well as essential minerals like zinc, which is needed to produce new cells. “Delayed wound healing and lesions can be a sign of zinc deficiency,” says Hy-Vee dietitian Jena DeMoss. Omega-3 fatty acids have a role in skin health, too, keeping skin thick, supple and moisturized. “Omega-3s can help reduce the inflammation that causes acne, redness, psoriasis and lupus,” DeMoss adds.

SALMON

Salmon and other fatty fish are loaded with omega-3 fatty acids, which fight inflammation and its aging effects. Omega-3s also help keep skin firmer by preserving collagen.

SWEET POTATOES

Sweet potatoes, especially those with orange flesh, are a great source of beta-carotene, a precursor to vitamin A. Beta-carotene may prevent UV-induced skin irritations.

AVOCADOS

Avocados are high in vitamin E, which supports healthy skin growth and protects skin from cell damage. The fruit is also a source of heathy fats that improve skin elasticity.

Tomato-cucumber toss

6 easy skin health recipes

These recipes include foods that will help protect your skin from the inside out.

Sun proof

Watermelon and honeydew help protect the skin, and strawberries can help repair sun damage.

Watermelon- strawberry pops

Place 1¼ lb. Hy-Vee Short Cuts watermelon, 6 oz. Hy-Vee Short Cuts strawberries, 3 Tbsp. lime juice and 2 Tbsp. Full Circle Market organic light agave nectar in a food processor. Cover and process until smooth. Pour mixture into 10 (3- oz.) molds, filling 1 in. from tops. Freeze for 1½ hours or until partially frozen. Place 8 oz. Hy-Vee Short Cuts honeydew melon, 1½ Tbsp. water, 1 Tbsp. lime juice and 1½ tsp. agave nectar in the food processor. Cover and process until smooth. Pour mixture on top of frozen red layer; insert wooden craft sticks. Cover and freeze 6 hours more or overnight.

Cut 2 small zucchini into 3×1⁄4-in. sticks and slice one yellow and one red bell pepper into 1⁄2-in.-wide strips. Toss vegetables with 1 Tbsp. Gustare Vita garlic olive oil; transfer to a grill basket. Grill over medium direct heat for 3to 4 minutes or until crisp-tender, stirring occasionally. Transfer to a serving bowl. Toss with 11⁄2 tsp. Culinary Tours everything bagel seasoning. Season to taste with Hy-Vee coarse-ground Mediterranean sea salt and black pepper. Garnish with grated Parmesan cheese, if desired. Serves 4.

Grilled zucchini and peppers

Mediterranean chicken-kale wrap

Massage 2 cups lightly packed torn curly kale with 1 tsp. Culinary Tours Italian white balsamic salad dressing and ⅛ tsp. kosher salt until softened; set aside. Combine 1 cup cooked and shredded chicken and an additional 4 tsp. salad dressing; set aside. Spread 3 Tbsp. Hy-Vee roasted red pepper hummus on each 2 (10-in.) Hy-Vee whole wheat flour tortilla wraps. Spoon kale mixture just below the center of each tortilla. Top with chicken mixture and 3 Tbsp. Soirée crumbled tomato-basil feta cheese. Fold bottom of tortillas up and over filling; fold in sides and roll up. Cut each in half and serve. Serves 2 (1 each).

Sparkling honeydew- coconut agua fresca

Process 3 lb. Hy-Vee Short Cuts honeydew melon, 2 cups coconut water, ½ cup fresh lime juice and ⅓ cup superfine cane sugar in batches in a blender. Strain through a fine- mesh wire sieve, pressing with the back of a spoon to squeeze out juice. Discard pulp. Serve immediately or cover and refrigerate for up to 2 days. To serve, fill 8 (12-oz.) glasses with ice; pour 1 cup melon juice mixture into each ice- filled glass. Top each off with about ¼ cup sparkling natural mineral water. Garnish with lime slices, if desired. Serves 8 (9 oz. each).

Quick-pickled veggie topper

Stir together 1 Tbsp. Hy-Vee granulated sugar, 1 Tbsp. hot water and ¼ tsp. Hy-Vee salt in a small bowl until dissolved. Stir in ¼ cup seasoned rice vinegar. Combine 1 cup shredded red cabbage, ½ cup Hy-Vee coleslaw mix, ½ cup daikon or small red radishes cut into thin matchsticks, ⅓ cup shredded carrots and 1 tsp. chopped cilantro in a medium bowl. Add vinegar mixture; toss to coat. Let stand 15 to 30 minutes. Serve over pork, chicken or fish or on sandwiches as a topper. Makes 1¼ cups.

Hy-Vee Registered Dietitian

Our skin is the body’s largest organ and first line of defense. Like all organs, the skin needs nutrients to stay strong and do its job. No single nutrient can maintain healthy skin. Variety and eating a colorful diet is key! Along with eating specific foods, it’s also beneficial to the skin to avoid refined sugars like those added to items like ice cream, soda, pastries and processed foods.”

- Jena DeMoss, RD, LD

pro-tips:

FEED YOUR SKIN WELL

Grilled zucchini and peppers

Cut 2 small zucchini into 3×¼-in. sticks and slice one yellow and one red bell pepper into ½-in.-wide strips. Toss vegetables with 1 Tbsp. Gustare Vita garlic olive oil; transfer to a grill basket. Grill over medium direct heat for 3to 4 minutes or until crisp-tender, stirring occasionally. Transfer to a serving bowl. Toss with 1½ tsp. Culinary Tours everything bagel seasoning. Season to taste with Hy-Vee coarse-ground Mediterranean sea salt and black pepper. Garnish with grated Parmesan cheese, if desired. Serves 4.

Cut 2 small zucchini into 3×¼-in. sticks and slice one yellow and one red bell pepper into ½-in.-wide strips. Toss vegetables with 1 Tbsp. Gustare Vita garlic olive oil; transfer to a grill basket. Grill over medium direct heat for 3 to 4 minutes or until crisp-tender, stirring occasionally. Transfer to a serving bowl. Toss with 1½ tsp. Culinary Tours everything bagel seasoning. Season to taste with Hy-Vee coarse-ground Mediterranean sea salt and black pepper. Garnish with grated Parmesan cheese, if desired. Serves 4.

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