The Beauty Diet (5 page)

Astaxanthin.
Salmon is the richest food source of the powerful orange pigment called
astaxanthin
(the same substance that makes cooked lobsters red). Astaxanthin is a powerful antioxidant, 10 times more potent than beta-carotene and 100 (or more!) times more powerful than vitamin E. Potent antioxidants have dynamic antiaging effects, so salmon is a food that helps keep us young.

DMAE.
Salmon is a rare dietary source of dimethylaminoethanol (DMAE). This substance is a precursor to the neurotransmitter acetylcholine, a brain chemical responsible for communication between nerve cells and muscles. DMAE helps cognitive function, and as an added benefit it improves muscle tone and firmness in the face, thereby reducing wrinkles. DMAE is now being added to many topical beauty preparations, as it appears to help skin tone without any unsightly or uncomfortable side effects.

Vital vitamins.
Salmon contains vitamin D, B vitamins (both covered later in this chapter), and other micronutrients. Salmon is the best whole-food source of vitamin D, which is difficult to obtain from natural-food sources. Vitamin D plays a crucial role in absorbing calcium, which in turn promotes strong bones and teeth.

Mighty minerals.
Salmon is an excellent source of potassium, selenium (both discussed later in the chapter), and other minerals. Selenium helps the skin stay youthful by protecting it against sun exposure and helping it retain its elasticity.

Salmon is a great food choice because it tastes delicious and has all these health and beauty benefits. Salmon is generally available and affordable, and it can be prepared in myriad different ways. You may prefer salmon fillet or salmon steak, fresh salmon or canned. You may opt for your salmon raw in sushi, smoked on a bagel, broiled as a burger, baked in the oven, or thrown on the grill. There's a recipe for this beauty food to suit any occasion. If you need an idea, see my Beauty Diet recipes for Spiced Salmon with Edamame Succotash in
Chapter 9
.

Both wild salmon and farm-raised salmon have a variety of health benefits, but my favorite choice for this versatile fish is the wild variety. The main difference between farmed salmon and wild salmon is the environment they grow up in. Wild salmon are from ocean waters and live exactly how fish are supposed to live. Farmed salmon are raised with a large number of fish in pens. They are fed pellets of ground-up fish meal and oils to make them grow quickly, and they tend to have more fat than wild salmon. Farmed salmon are given antibiotics to fight disease and dye to make their flesh pink. Research has revealed that farmed salmon have

higher concentrations of organochlorine compounds such as PCBs, dioxins, and chlorinated pesticides—up to 10 times more contaminants than their wild counterparts. Farmed salmon from Europe has been found to have more contaminants than farmed salmon from Chile or North American farms.

Wild salmon feed themselves naturally and are not dyed pink. Wild salmon costs more in the marketplace but contains fewer amounts of manmade pollutants such as PCBs and pesticides. If you can't find fresh wild salmon, try the canned variety. It's less expensive than fresh, and usually it is Alaska wild salmon, even if the label doesn't say so. Pregnant women and nursing mothers may especially wish to reduce their contaminant exposure by selecting wild salmon over farmed.

I've included low-fat yogurt in my Top 10 Beauty Foods because it is a terrific source of calcium, which is especially helpful if you want strong bones, beautiful nails, good posture, and a beautiful smile. One cup of plain, low-fat yogurt supplies about 450 milligrams of calcium. That's more than the amount of calcium in a cup of fat-free milk, and it supplies close to half of your daily calcium needs (see
Chapter 6
for more on calcium). The beauty benefits of yogurt are not limited to its calcium content, though. Eight ounces of yogurt has two grams of zinc, which is beneficial for your skin. Pick up a container of yogurt for its:

Protein.
By now you know how important it is to eat some protein every day to have beautiful hair and nails, to keep hunger from getting the best of you, and to keep every aspect of your body functioning and in good repair. Eight ounces of yogurt contains 12 grams of protein.

Beneficial bacteria.
Yogurt contains live microorganisms such as
L. acidophilus
that promote the growth of healthy bacteria in the intestinal tract. Lactobacteria manufacture B vitamins, help digest dairy products, and inhibit the growth of harmful bacteria in your gut. The live cultures in the yogurt produce
lactase, which breaks down the lactose. This is helpful for lactose-intolerant individuals.

Vital vitamins.
Yogurt contains B vitamins, which are necessary for many body functions, including cell growth and division. (Vitamin B complex is discussed in more detail later in the chapter).

Mighty minerals.
Yogurt contains other beauty-enhancing minerals in addition to calcium, including approximately the same amount of potassium as a banana. Yogurt can be classified as anticariogenic, meaning it fights cavities. The calcium and phosphorus in yogurt favor the remineralization of the enamel on our teeth, making our teeth sparkling and cavity-free.