Foods to Help Prevent Wrinkles!

BLUEBERRIES
Blueberries and other berries are packed with powerful antioxidants called polyphenols. Eat one or more 1/2-cup servings daily; because berries are typically treated with a lot of pesticides, choose organic if possible.
Nutritional value per 100 g (3.5 oz)
Energy 240 kJ (57 kcal)
Carbohydrates 14.49 g
Sugars 9.96 g
Dietary fiber 2.4 g
Fat 0.33 g
Protein 0.74 g
Vitamin A 54 IU
beta-carotene 32 μg (0%)
lutein and zeaxanthin 80 μg
Thiamine (vit. B1) 0.037 mg (3%)
Riboflavin (vit. B2) 0.041 mg (3%)
Niacin (vit. B3) 0.418 mg (3%)
Pantothenic acid (B5) 0.124 mg (2%)
Vitamin B6 0.052 mg (4%)
Folate (vit. B9) 6 μg (2%)
Vitamin C 9.7 mg (12%)
Vitamin E 0.57 mg (4%)
Vitamin K 19.3 μg (18%)
Calcium 6 mg (1%)
Iron 0.28 mg (2%)
Magnesium 6 mg (2%)
Manganese 0.336 mg (16%)
Phosphorus 12 mg (2%)
Potassium 77 mg (2%)
Sodium 1 mg (0%)
Zinc 0.16 mg (2%)
Link to USDA Database entry
Percentages are roughly approximated
from US recommendations for adults.Source: USDA Nutrient Database

NaturalHealthMag.com

KALE
Like other greens, kale is rich in the antioxidant lutein and contains iron, which transports oxygen to your skin, and vitamin A, which helps prevent premature aging. Eat two or more 1/2-cup servings of kale or other greens a day.
Kale, cooked, boiled, drained, without salt
Nutritional value per 100 g (3.5 oz)
Energy 117 kJ (28 kcal)
Carbohydrates 5.63 g
Sugars 1.25 g
Dietary fiber 2 g
Fat 0.4 g
Protein 1.9 g
Water 91.2 g
Vitamin A equiv. 681 μg (85%)
beta-carotene 8173 μg (76%)
lutein and zeaxanthin 18246 μg
Thiamine (vit. B1) 0.053 mg (5%)
Riboflavin (vit. B2) 0.07 mg (6%)
Niacin (vit. B3) 0.5 mg (3%)
Vitamin B6 0.138 mg (11%)
Folate (vit. B9) 13 μg (3%)
Choline 0.4 mg (0%)
Vitamin C 41 mg (49%)
Vitamin E 0.85 mg (6%)
Vitamin K 817 μg (778%)
Calcium 72 mg (7%)
Iron 0.9 mg (7%)
Magnesium 18 mg (5%)
Manganese 0.416 mg (20%)
Phosphorus 28 mg (4%)
Potassium 228 mg (5%)
Sodium 23 mg (2%)
Zinc 0.24 mg (3%)
Link to USDA Database entry
Percentages are roughly approximated
from US recommendations for adults.
Source: USDA Nutrient Database

NaturalHealthMag.com

RED PEPPERS
Red or dark orange vegetables are loaded with the antioxidant vitamins A and E and bioflavonoids, which moisturize and heal your skin. Eat two or more 1/2-cup servings a day of red peppers, carrots, beets, or similarly colored veggies.

Peppers, sweet, red, raw

Nutrient values and weights are for edible portion

Nutrient Unit Value per 100.0g
Proximates
Water g 92.21
Energy kcal 31
Protein g 0.99
Total lipid (fat) g 0.30
Carbohydrate, by difference g 6.03
Fiber, total dietary g 2.1
Sugars, total g 4.20
Minerals
Calcium, Ca mg 7
Iron, Fe mg 0.43
Magnesium, Mg mg 12
Phosphorus, P mg 26
Potassium, K mg 211
Sodium, Na mg 4
Zinc, Zn mg 0.25
Vitamins
Vitamin C, total ascorbic acid mg 127.7
Thiamin mg 0.054
Riboflavin mg 0.085
Niacin mg 0.979
Vitamin B-6 mg 0.291
Folate, DFE µg 46
Vitamin B-12 µg 0.00
Vitamin A, RAE µg 157
Vitamin A, IU IU 3131
Vitamin E (alpha-tocopherol) mg 1.58
Vitamin D (D2 + D3) µg 0.0
Vitamin D IU 0
Vitamin K (phylloquinone) µg 4.9
Lipids
Fatty acids, total saturated g 0.027
Fatty acids, total monounsaturated g 0.003
Fatty acids, total polyunsaturated g 0.070
Cholesterol mg 0
Other
Caffeine mg 0

SALMON
Salmon and other cold-water fish are rich in omega-3 fatty acids, which hold off wrinkles by preventing inflammation and lubricating your skin. Eat a 3-ounce serving of these fish one to three times a week.

Nutrition Facts

Salmon, Atlantic, raw
Amount Per 0.5 fillet (198 g)
Calories 412
% Daily Value*
Total fat 27 g 41%
Saturated fat 6 g 30%
Polyunsaturated fat 8 g
Monounsaturated fat 7 g
Cholesterol 109 mg 36%
Sodium 117 mg 4%
Potassium 719 mg 20%
Total Carbohydrate 0 g 0%
Dietary fiber 0 g 0%
Protein 40 g 80%
Vitamin A 1% Vitamin C 12%
Calcium 1% Iron 3%
Vitamin B-6 65% Vitamin B-12 106%
Magnesium 13%

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

NaturalHealthMag.com

TOMATOES
Tomatoes contain lycopene, a skin-friendly antioxidant that also reduces your cancer risk. Your body can better use lycopene if the tomatoes are cooked. Eat at least 1/2 cup of cooked tomatoes a day.
Red tomatoes, raw
Nutritional value per 100 g (3.5 oz)
Energy 74 kJ (18 kcal)
Carbohydrates 3.9 g
Sugars 2.6 g
Dietary fiber 1.2 g
Fat 0.2 g
Protein 0.9 g
Water 94.5 g
Vitamin A equiv. 42 μg (5%)
beta-carotene 449 μg (4%)
lutein and zeaxanthin 123 μg
Thiamine (vit. B1) 0.037 mg (3%)
Niacin (vit. B3) 0.594 mg (4%)
Vitamin B6 0.08 mg (6%)
Vitamin C 14 mg (17%)
Vitamin E 0.54 mg (4%)
Vitamin K 7.9 μg (8%)
Magnesium 11 mg (3%)
Manganese 0.114 mg (5%)
Phosphorus 24 mg (3%)
Potassium 237 mg (5%)
Lycopene 2573 µg
Link to USDA Database entry
Percentages are roughly approximated
from US recommendations for adults.
Source: USDA Nutrient Database

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