Eating healthy while traveling can be tough. Sometimes it's easier and more realistic to add a few superfood garnishes here and there to salads, sandwiches, snacks, soups and smoothies to fuel your body while replenishing, plumping and calming your skin. Who doesn't want to enjoy and radiate their best skin while traveling. Wouldn't it be nice to wake up on a weekend trip after a late night and a few drinks to resilient skin with healthy elasticity, even tone and pretty texture. Here's a quick run down of my favorite skin and body restoring and recharging garnishes that can help accomplish just that:
WALNUTS: It's funny how walnuts are tough to eat on their own but add them to any salad and their flavor transforms into the perfect rich nutty complement.
For Your Body:
Walnuts are an ample source of Alpha-Linolenic Acid (ALA), the parent compound of Omega-3 Essential Fatty Acids. "Essential" means that Omega-3s cannot be produced within the body, they must be acquired through diet. A recent study showed that women who consumed 1.5 grams of ALA per day had a 46 percent lower risk of sudden cardiac death than those who consumed less than 1/2 gram per day. (1) ALAs have also been found to increase healthy HDL cholesterol and decrease unhealthy LDL cholesterol and decrease hypertension. (2)
1 ounce of walnuts contains 2.6 grams or more than 100% percent of the daily recommended intake of omega-3 fatty acids. Making them "healthier" than peanuts, almonds, pecans and pistachios.
Walnuts are also a good source of protein and nutrient dense in general. In addition to Omega-3, they contain iron, selenium, calcium, zinc, vitamin E and certain B vitamins. The combination of healthy fats, protein and fiber in walnuts help to increase satisfaction and fullness...so you know, you don't overeat.
For Your Skin:
Those same ALAs are crucial to skin function and appearance. Omega-3s along with the Vitamin E in found in Walnuts can modulate the inflammatory response in both dermal and epidermal layers of the skin. Omega-3 can also exert protection from photo-damage and photo-aging and increase the sunburn threshold. When consumed on a regular basis, Omega-3s can improve the totality of the skin barrier which can help enhance the skin's overall appearance.
CHIA SEEDS
For Your Body:
Chia Seeds are an even better source of plant based ALAs and Omega-3s than walnuts so they come with all the same benefits listed above but with even more bang for the buck. They're also loaded with antioxidants to help fight the production of free radicals which can damage cell molecules and contribute to aging and certain chronic diseases. Almost all of the carbs in chia seeds are fiber so they are great for your digestive health too. Eating chia seeds for breakfast can increase satiety and reduce food intake in the short term. In other words, they help keep you fuller longer which helps if you overeat or stress eat.
P.S. To prevent having stomach problems from all the fiber in chia seeds, only eat 1 serving per day.
For Your Skin:
Chia Seeds strengthen your skin, hair and nails and are intensely anti-inflammatory. They help decrease dryness and increase circulation in the top layer of skin to help increase your glow. The anti-oxidant action also helps fight free radicals within your skin to slow down the signs of aging.
Add them to salads, fruit bowls, sprinkle them on yogurt or throw them in your smoothies.
RADISHES:
For Your Body:
The most studied compound in radishes is sulforaphane, a potent anti-oxidant that may inhibit various forms of cancer. Radishes also contain indoles which detoxify the intestines and liver and support the immune system. They're also a bit of a diuretic and help you pee more. The fact that they make you pee more and are anti-bacterial can help protect against UTIs, if you're prone to them. Put down the cranberry juice and try some radishes!
For Your Skin:
A cup of radishes will supply you with about 30% of your daily recommended amount of Vitamin C. As you may know, Vitamin C is critical for firming and tightening skin and can protect skin from environmental stressors. The high water content in radishes helps maintain supple moisture levels in skin too.
CILANTRO:
For Your Body:
Where oh where to begin...cilantro is rich in flavonoids, powerful anti-oxidants that do all sorts of important cell-signaling. Cilantro has the ability to help balance blood sugar which can help anyone maintain consistent energy levels throughout the day. It's even been shown to decrease anxiety levels when consumed on a regular basis.
For Your Skin:
I don't know exactly what the scientific reason is...but Cilantro takes the redness out of my skin. The day after I eat it or when I'm eating it daily, my skin looks extremely calm and un-irritated. When you have sensitive and sensitized skin and battle patches of rosacea, that's one of the best things to wake up to. I've even read about it helping to clear psoriasis.
Chop it up and add it to dips, especially guacamole. Or add the whole raw leaves to salads, sandwiches or vegetable soup. Grow it in a little herb garden during the warmer months to prevent having to buy a big bundle that inevitably goes bad in the fridge before you've been able to even use up a quarter of it. Cilantro tastes so much better fresh anyway.
CITATIONS:
(1) http://pennstatehershey.adam.com/content.aspx?productId=107&pid=33&gid=000284
(2) https://www.health.harvard.edu/blog/health-benefits-of-walnuts-2018081314526