Let’s face it: Glowing skin isn’t just about what you put on your skin, but also what you put in your mouth! Healthy fats and antioxidants are vital to the health of your skin. Read on to find out about the best nutrients for helping you get you that youthful glow.
- Healthy fats, such as the omega-3s found in fatty fish, chia seeds and flaxseeds, help fight inflammation, which can help with skin’s redness and moisture balance.
- Vitamin C—found in fruits and vegetables such as berries and leafy greens—fights inflammation and free radicals that can cause oxidative stress, which damages the skin and enhances the signs of aging.
- Vitamin E and beta carotene are also antioxidant free-radical fighters, and can help fight sun damage. Get your vitamin E by adding avocado to your next breakfast toast or grabbing a handful of almonds. Sweet potatoes, carrots and even red peppers are packed with this vitamin A precursor.
- Selenium, found in whole grains, fish and poultry, has been gaining attention for its role in heart disease and a healthy immune system. This mineral is also known to protect against UV damage.
Here’s a good place to start: these No-Bake Almond Bars, packed with healthy fats, antioxidants, and satiating fiber and protein that work together to support skin health. A great part of a breakfast meal or post-workout snack!
No Bake Almond Bars with Berry Chia Jam
Prep Time: 10 minutes
Cook Time: 60 minutes
Total Time: 1 hour, 10 minutes
Yield: 10-12 bars
10-12 dates, pitted (soak in water ahead of time to soften)
1 1/2 cups + 2 tablespoons rolled oats (if gluten sensitive, use certified gluten free)
1/4 cup + 1 tablespoon flax meal
3/4 cup unsalted almond butter
1 1/2 cups berries, fresh or frozen
2 tablespoons pure maple syrup
2 tablespoons chia seeds
In a large food processor, combine all ingredients for the almond bars and pulse until smooth. If the mixture is too thick, add water, a little at a time (up to 1/4 cup) to thin it out.
Pour mixture into a parchment-lined baking pan (ideally an 8×8 pan or similar). Cover the top layer with parchment paper and smooth it out using your hands or the bottom of a thick container to flatten.
Freeze for at least one hour or refrigerate for a minimum of three hours to harden.
Meanwhile, in a small skillet or sauce pan, simmer the berries until the fruit loosens and forms a syrupy consistency, about 5–7 minutes. Remove from heat. Stir in the maple syrup and chia seeds, and allow time for thickening.
Feel free to substitute other nut or seed butters for the almond butter.
You may want to spread the jam before placing in the freezer. To prevent the jam from sticking to the parchment paper, I spread coconut flakes on top for an additional (and fun) topping.
Kathryn Pfeffer-Scanlan MS, RD is a Registered Dietitian and recent transplant to Boulder, Colo. After working as an inpatient dietitian for almost five years in Boston, she is expanding her expertise in the health and wellness industry. Katie is passionate about cooking and food photography, sharing her culinary adventures on her food blog, One Hungry Bunny, and exploring her new Rocky Mountain surroundings. Follow Katie on Facebook, Instagram and Twitter.