Factors that affect your skin

Oxidative stress: Oxidative stress has a role in skin aging; it’s a process that happens when free
radicals cause damage to your cells. Free radicals are natural products of human metabolism,
sun exposure and lifestyle factors like a highly processed diet, alcohol intake and smoking.
Inflammation: Increased inflammation in your body can have a negative impact on your skin. A
diet filled with processed foods may increase total body inflammation.
Dryness: Skin dryness happens when your cells are poorly hydrated. This causes skin cells to get
smaller. Dry weather, certain soaps and excessive sun exposure can also cause dryness.
FOOD TO EAT

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Wallnut
Recommended Intake: 7-10 per Day
Information:

It has a high antioxidant content has been shown to protect the brain against
oxidative damage and promote its functions.

High in essential fatty acids, minerals, vitamins, and fiber.

Benefits

1. They fight inflammation

Inflammation is the root cause of most chronic conditions, including type 2 diabetes,
Alzheimer’s disease, heart disease, and cancer.

Walnuts are rich in ellagitannin, a polyphenol antioxidant that gets converted into
urolithins in the gut. Urolithins have been shown to fight oxidative stress and
protect the body against inflammation.

2. It may fight depression

While low omega-3 fatty acids have been linked to an increased rate of depression
and other behavioral and cognitive disorders, sufficient intakes have been shown to
lower the rates of depression and psychiatric disorders.
3. Promotes gut health

Did you know that 70 percent of your immune system is located in the gut? That’s
right! And that’s why taking care of your gut is of utmost importance.

One way to promote gut health is to ensure your good gut bacteria are well fed.
Walnuts are rich in dietary fiber, which acts as a prebiotic, that helps feed them. The
more they feed and increase, the more they balance out the harmful gut bacteria
and the healthier you become.

One study found that walnuts increased the number of good gut bacteria in people
who ate walnuts more than those who didn’t.

4. It may lower the risk of certain cancers

Observational studies suggest that eating walnuts may lower the risk of various
cancers, including prostate, colorectal, and breast cancers.

This is because walnuts are rich in polyphenol antioxidants which are also anti-
inflammatory, thus protecting the gut against chronic inflammation. This may help
lower the risk of colorectal cancer even more.

In one study, researchers found that walnut supplementation reduced the

development and growth of prostate cancer cells. In the study, a walnut-enriched
diet was shown to reduce the number of tumors and their growth.

5. Enhance weight loss

Despite being high in calories, when consumed correctly, almonds may suppress
your hunger hormones, causing you to eat less and burn fat in the process.

In one study, obese individuals who took a smoothie containing 48 grams of walnuts
found that once a day for 5 days experienced a decrease in their hunger hormones
and appetite level compared to the control group.

Also, the high fatty acids and protein in walnuts promote early satiety with a
prolonged feeling of fullness, causing one to go without food or unnecessary
snacking for a reasonable period.

6. It may lower blood pressure

Maintaining normal blood pressure levels is essential to overcoming various health
issues like stroke, heart attack, and cardiovascular disease.

In a four-year study involving adults at high risk of developing heart disease,

participants were put on a Mediterranean diet supplemented with 1 ounce (28
grams) of nuts, including walnuts, daily. At the end of the study, people on a nut
enriched Mediterranean diet recorded a decrease in their diastolic blood pressure
compared to the control group.

This shows that in addition to a healthy diet such as the Mediterranean diet, nuts,
including walnut supplementation, may help promote cardiovascular health.

7. May lower the risk of type 2 diabetes or promote its management

Walnuts have the ability to control weight which can, in turn, lower the risk of type 2
diabetes.

In one study, people with type 2 diabetes were put on one tablespoon of walnut oil
extract for 3 months in addition to their healthy diet and medication. Their fasting
blood sugar decreased by 8 percent at the end of the study. Read More Benefits Of
Walnuts.

Negative Effect

 Diarrhea
 Nausea
 Bloating
 Swelling and rashes
 Allergy
 Weight gain

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Omega-3 Fatty Acids

Omega-3s are nutrients you get from food (or supplements) that help build
and maintain a healthy body. They’re key to the structure of every cell wall you
have. They’re also an energy source and help keep your heart, lungs, blood
vessels, and immune system working the way they should.
Two crucial ones -- EPA and DHA -- are primarily found in certain fish. ALA
(alpha-linolenic acid), another omega-3 fatty acid, is found in plant sources
such as nuts and seeds.

DHA levels are especially high in retina (eye), brain, and sperm cells.

Not only does your body need these fatty acids to function, they also deliver
some big health benefits.

Blood fat (triglycerides).Fish oil can lower elevated triglyceride levels.

Having high levels of this blood fat puts you at risk for heart
disease and stroke.

Rheumatoid arthritis.Fish oil supplements (EPA+DHA) may curb stiffness

and joint pain. Omega-3 supplements also seem to boost the effectiveness
of anti-inflammatory drugs.

Depression. Some researchers have found that cultures that eat foods with
high levels of omega-3s have lower levels of depression. The effects of fish
oil supplements on depression has been mixed. More research is needed to
see if it can make a difference.

Baby development. DHA appears to be important for visual and neurological

development in infants.

Asthma. A diet high in omega-3s lowers inflammation, a key component

in asthma. But more studies are needed to show if fish oil supplements
improve lung function or cut the amount of medication a person needs to
control the condition.

ADHD. Some studies show that fish oil can reduce the symptoms of ADHD in
some children and improve their mental skills, like thinking, remembering, and
learning. But more research is needed in this area, and omega-3 supplements
should not be used as a primary treatment.

Alzheimer's disease and dementia. Some research suggests that omega-3s

may help protect against Alzheimer's disease and dementia, and have a
positive effect on gradual memory loss linked to aging. But that's not certain
yet.

 Aim to eat nonfried, oily fish high in DHA and EPA omega-3 fatty acids at
least two times a week. Anchovies
 o Bluefish
o Herring
o Mackerel
o Marlin
o Orange roughy
o Salmon
o Sardines
o Sturgeon
o Lake trout
o Tuna

While eating more fatty fish is a good idea, some are likely to have higher levels of mercury,
polychlorinated biphenyls (PCBs), or other toxins. These include mackerel, wild swordfish,
tilefish, and shark. Additional fish that are high in mercury are marlin, orange roughy, and
bigeye tuna.

Fish like wild trout and wild salmon are safer.

Good food sources of ALA are:

 Walnuts
 Flaxseed and flaxseed oil
 Canola oil
 Soybean oil
 Chia seeds

While foods containing omega-3 fatty acids have health benefits, some -- like oils and nuts -- can
be high in calories. So eat them in moderation.

OPTION
omega-3 boost:

Flaxseeds — Look for ground flaxseed. Your body doesn’t get as much of the nutrients from
whole flaxseed. Mix ground flaxseed into smoothies, yogurt or oatmeal.
Chia seeds — Try making chia seed pudding, add some to a smoothie or make homemade
granola bars.
Walnuts or almonds — Reach for them instead of your other go-to snacking nuts, or try almond
butter with a banana.
Edamame — Toss these into a salad or stir fry.
Canola or soybean oil — Canola oil can be used in baking, oven cooking or stir-frying.

Should You Take Omega-3 Supplements?

Fish oil has both EPA and DHA. Algae oil has DHA and may be a good option for
people who don't eat fish.

Talk to your doctor about taking a supplement first. They may have specific
recommendations or warnings, depending on your health and the other
medicines you take.

There are also omega-3 prescriptions available. Epanova, Lovaza, Omtryg,

and Vascepa contain DHA/EPA and are recommended for adults with
triglycerides 500 mg/dL or above. Unlike fish oil supplements, these
medications are approved and monitored for quality and safety by the FDA for
specific use.

Some people with heart disease may be advised to take 1 gram (1,000
milligrams) daily of a combination DHA/EPA from fish oil.

People with other health conditions may take doses of up to 4 grams a day.

But if you have cardiovascular (heart and blood vessel) disease and high levels
of triglycerides, omega-3 supplements might raise your risk of atrial fibrillation.
Atrial fibrillation is the most common type of faulty heart rhythm (cardiac
arrhythmia).

That’s why it’s so important to check with your doctor before you take omega-3
supplements, especially if you take other medications or you have health
issues.

SUGGESTED

The mos common side effects from fish oil are indigestion and gas. Getting a supplement with a
coating might help.
Omega-3 supplements (DHA/EPA) can make bleeding more likely. If you have a bleeding
condition -- or take medicines that could increase bleeding,
like apixaban (Eliquis), betrixaban (Bevyxxa), clopidogrel (Plavix), prasugrel (Effient), riva
roxaban (Xarelto), ticagrelor (Brilinta), warfarin (Coumadin), and some NSAIDs -- talk to a
doctor before using any omega-3 supplements.

TOMATOES

Tomatoes contain lycopene, an antioxidant that can help keep your skin smoother.

The tomato (Solanum lycopersicum) is a fruit from the nightshade family native to South
America.

Despite botanically being a fruit, it’s generally eaten and prepared like a vegetable.

Tomatoes are the major dietary source of the antioxidant lycopene, which has been
linked to many health benefits, including reduced risk of heart disease and cancer.

They are also a great source of vitamin C, potassium, folate, and vitamin K.

Usually red when mature, tomatoes can also come in a variety of colors, including
yellow, orange, green, and purple. What’s more, many subspecies of tomatoes exist
with different shapes and flavor

Nutrition facts

The water content of tomatoes is around 95%. The other 5% consists mainly
of carbohydrates and fiber.

Here are the nutrients in a small (100-gram) raw tomato (1Trusted Source):

 Calories: 18

 Water: 95%

 Protein: 0.9 grams

  Carbs: 3.9 grams

 Sugar: 2.6 grams

 Fiber: 1.2 grams

 Fat: 0.2 grams

Carbs

Carbs comprise 4% of raw tomatoes, which amounts to fewer than 5 grams of carbs for
a medium specimen (123 grams).

Simple sugars, such as glucose and fructose, make up almost 70% of the carb content.

Fiber

Tomatoes are a good source of fiber, providing about 1.5 grams per average-sized
tomato.

Most of the fibers (87%) in tomatoes are insoluble, in the form of hemicellulose,
cellulose, and lignin (2).

SUMMARY

Fresh tomatoes are low in carbs. The carb content consists mainly of simple sugars and
insoluble fibers. These fruits are mostly made up of water.

Vitamins and minerals

Tomatoes are a good source of several vitamins and minerals:

  Vitamin C. This vitamin is an essential nutrient and antioxidant. One medium-
sized tomato can provide about 28% of the Reference Daily Intake (RDI).

 Potassium. An essential mineral, potassium is beneficial for blood pressure

control and heart disease prevention (3Trusted Source).

 Vitamin K1. Also known as phylloquinone, vitamin K is important for blood

clotting and bone health (4Trusted Source, 5Trusted Source).

 Folate (vitamin B9). One of the B vitamins, folate is important for normal tissue
growth and cell function. It’s particularly important for pregnant women (6Trusted
Source, 7Trusted Source).

SUMMARY

Tomatoes are a good source of several vitamins and minerals, such as vitamin C,
potassium, vitamin K, and folate.

Other plant compounds

The content of vitamins and plant compounds in tomatoes can vary greatly between
varieties and sampling periods (8, 9Trusted Source, 10Trusted Source).

The main plant compounds in tomatoes are:

 Lycopene. A red pigment and antioxidant, lycopene has been extensively

studied for its beneficial health effects (11Trusted Source).

 Beta carotene. An antioxidant that often gives foods a yellow or orange hue,
beta carotene is converted into vitamin A in your body.

 Naringenin. Found in tomato skin, this flavonoid has been shown to decrease
inflammation and protect against various diseases in mice (12Trusted Source).
  Chlorogenic acid. A powerful antioxidant compound, chlorogenic acid may
lower blood pressure in people with elevated levels (13Trusted
Source, 14Trusted Source).

Chlorophylls and carotenoids like lycopene are responsible for the rich color of
tomatoes.

When the ripening process starts, the chlorophyll (green) is degraded and carotenoids
(red) are synthesized (15Trusted Source, 16Trusted Source).

Lycopene

Lycopene — the most abundant carotenoid in ripened tomatoes — is particularly

noteworthy when it comes to the fruit’s plant compounds.

It’s found in the highest concentrations in the skin (17Trusted Source, 18Trusted
Source).

Generally, the redder the tomato, the more lycopene it has (19Trusted Source).

Tomato products — such as ketchup, tomato juice, tomato paste, and tomato sauces —
are the richest dietary sources of lycopene in the Western diet, providing over 80% of
dietary lycopene in the United States (20Trusted Source, 21Trusted Source).

Gram for gram, the amount of lycopene in processed tomato products is often much
higher than in fresh tomatoes (22Trusted Source, 23Trusted Source).

For example, ketchup boasts 10–14 mg of lycopene per 3.5 ounces (100 grams), while
one small, fresh tomato (100 grams) holds only 1–8 mg (24).

However, keep in mind that ketchup is often consumed in very small amounts. Thus, it
may be easier to bump up your lycopene intake by eating unprocessed tomatoes —
which also have far less sugar than ketchup.
Other foods in your diet may have a strong effect on lycopene absorption. Consuming
this plant compound with a source of fat can increase absorption by up to four times
(25Trusted Source).

However, not everyone absorbs lycopene at the same rate (26Trusted Source).

Even though processed tomato products are higher in lycopene, it’s still recommended
to consume fresh, whole tomatoes whenever possible.

SUMMARY

Lycopene is one of the most abundant plant compounds in tomatoes. It’s found in the
highest concentrations in tomato products, such as ketchup, juice, paste, and sauce.

Health benefits of tomatoes

Consumption of tomatoes and tomato-based products has been linked to improved skin
health and a lower risk of heart disease and cancer.

Heart health

Heart disease — including heart attacks and strokes — is the world’s most common
cause of death.

A study in middle-aged men linked low blood levels of lycopene and beta-carotene to
increased risk of heart attacks and strokes (27Trusted Source, 28Trusted Source).

Increasing evidence from clinical trials suggests that supplementing with lycopene may
help lower LDL (bad) cholesterol (29Trusted Source).
Clinical studies of tomato products indicate benefits against inflammation and markers
of oxidative stress (30Trusted Source, 31Trusted Source).

They also show a protective effect on the inner layer of blood vessels and may
decrease your risk of blood clotting (32Trusted Source, 33Trusted Source).

Cancer prevention

Cancer is the uncontrolled growth of abnormal cells that spread beyond their normal
boundaries, often invading other parts of the body.

Observational studies have noted links between tomatoes — and tomato products —
and fewer incidences of prostate, lung, and stomach cancers (34Trusted
Source, 35Trusted Source).

While the high lycopene content is believed responsible, high-quality human research
needed to confirm the cause of these benefits (36Trusted Source, 37Trusted
Source, 38Trusted Source).

A study in women shows that high concentrations of carotenoids — found in high

amounts in tomatoes — may protect against breast cancer (39Trusted
Source, 40Trusted Source).

Skin health

Tomatoes are considered beneficial for skin health.

Tomato-based foods rich in lycopene and other plant compounds may protect against
sunburn (41Trusted Source, 42Trusted Source).
According to one study, people who ingested 1.3 ounces (40 grams) of tomato paste —
providing 16 mg of lycopene — with olive oil every day for 10 weeks experienced 40%
fewer sunburns (43Trusted Source).

SUMMARY

Studies show that tomatoes and tomato products may reduce your risk of heart disease
and several cancers. This fruit is also beneficial for skin health, as it may protect against
sunburns.

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Foods that are rich in vitamin C

Citrus fruit — Oranges, grapefruit, lemons and limes.
Bell peppers — Green, orange, red or yellow — take your pick.
Broccoli — Steam or roast (yes, roast!) for an easy, healthy side.
Strawberries — Snack on them fresh or put some in a simple smoothie.
Kiwi — Add some to your favorite fruit salad or make veggie kebabs for a fun twist.

Foods that are good sources of vitamin E

Almonds — Add them to your snack arsenal or make your own trail mix with them.
Sunflower seeds — If you’re not a fan of the shells, buy sunflower kernels. Toss them on salads
or add to baked goods.

Polyphenols powerful antioxidants

Tea and coffee — One study showed that polyphenols in coffee and green tea could help
prevent photoaging and hyperpigmentation.
Grapes — Grape seeds, grape skin and grape juice contain polyphenols like resveratrol,
phenolic acids, anthocyanins and flavonoids.
Chocolate — Beside antioxidants and vitamins, chocolate (especially dark chocolate) contains
flavanols, or a type of polyphenol. They reduce rough texture in your skin and protect against
sun damage. So, rejoice in knowing that you can have a few ounces of chocolate a day! Just
make sure it contains 60% to 70% cocoa.