6 Foods for Radiant Skin and Optimal Health

As a general rule of thumb, eating fruits and vegetables that span the color spectrum is the ideal way to give your body the antioxidants, vitamins, minerals and nutrients it needs for overall health and radiant skin. However, Dr. Boakye does play favorites, and here are her top picks. 

Green leafy vegetables
Load up on arugula, kale and spinach to help combat high blood pressure, obesity and diabetes. Rich in magnesium, folate, iron, vitamin C, vitamin K and more, these greens also provide fiber to support gut health while promoting bone health and healthy skin. 

Sweet potatoes
High in both fiber and antioxidants that help protect the body from damage caused by internal and external free radicals, sweet potatoes serve as a potent natural source of vitamin A. Additional essential nutrients found in sweet potatoes include potassium and manganese along with vitamins B3, B5 and E. Fun fact: The richer the color (whether you choose orange, red or purple sweet potatoes), the higher the antioxidant activity.

Chia seeds
Chia seeds may be small, but they pack a mighty nutritional punch. Bursting with fiber, omega-3 fatty acids, antioxidants, protein and essential minerals, chia seeds keep you feeling full, support healthy digestion (and elimination), and have been linked to balancing blood sugar levels, reducing risk of heart disease and promoting bone health. Sprinkle them on salads and yogurt, blend them into smoothies or try this easy-to-make chia pudding for breakfast or as a snack.

Pumpkin seeds
Packed with antioxidants and anti-inflammatory benefits pumpkin seeds are a wonderful natural source of minerals like iron, calcium, zinc, phosphorus and magnesium, along with fiber, protein and vitamins C and E. These seeds have also been found to provide benefits for gut, neurological and heart health.

Nuts
Nuts are a wonderful snack that can benefit your body inside and out (just limit your intake as not to overload on calories). High in protein, biotin and magnesium, eat a handful here and there or sprinkle them on top of a salad to optimize skin, hair and scalp health.

Tea
If you can’t start your day without coffee, simply making the switch to tea can deliver extra wellness benefits. Green tea in particular offers the highest level of antioxidant activity with a non-jittery caffeine boost, while caffeine-free rooibos tea provides antioxidants with less tannins and a slew of other health benefits. Side note: Don’t counteract any tea’s health benefits by adding sugar. Opt for an alternative sweetener like stevia, honey, maple syrup or agave instead.