Carrots are loaded with vitamin A, which helps balance the pH of your skin’s surface, making it just acidic enough to fend off harmful bacteria. Plus National Cancer Institute researchers found that people with the highest intakes of carotenoids—pigments that occur naturally in carrots—were six times less likely to develop skin cancer than those with the lower intakes. Also omega oils do wonders for suppleness and elasticity. One word…salmon. lots of salmon.
Low iron levels can lead to baldness, according to a Cleveland Clinic review. Researchers looked at 11 studies on the relationship between iron intake and hair loss, and concluded that treating iron deficiency may help regrow hair. Feed your mane iron-packed foods such as lean red meat, turkey, egg yolks, dried beans, dried fruit, whole grains.
The National Institute of Health found that people who consume the most lutein—a carotenoid found in plant foods—are 43 percent less likely to develop macular degeneration. Lutein helps filter blue light, preventing it from damaging retinal tissues. Eat two servings of greens each day. Consider one serving to be ½ cup of cooked spinach, broccoli, or brussels sprouts.
Cornell University researchers found that eating one Red Delicious apple a day can block LDL oxidation, resulting in an 8 percent drop in levels. Bonus: Apples (and their skins) contain soluble fiber, the kind that scrubs artery walls clean. Cut one up and mix it into your oatmeal, another top source.
To maximize muscle growth, you need the right raw materials. Ground turkey breast is the perfect muscle food because it’s packed with protein, zinc, and creatine. Down a hefty portion of each with this taco-salad recipe:
Brown ½ pound of extra-lean ground turkey over medium heat. As it cooks, sprinkle it with black pepper, 2 teaspoons of chili powder, and a couple dashes of Tabasco. Place the cooked beef, one diced tomato, and 2 tablespoons of low-fat cheese over a bed of lettuce, and top with salsa.
Your body doesn’t make calcium on its own. The best way to get more calcium is to improve your diet. You already know that dairy products — such as milk, cheese, and yogurt — are good sources of calcium for those who don’t have lactose or other dairy intolerance. Other foods that are high in calcium include: Spinach, Kale, Okra, Collards, Soy beans, White beans, Some fish, like sardines, salmon, perch, and rainbow trout.
Eat, Train, Love.