 Hershey's Cocoa 100% CacaoNatural Unsweetened Cocoa PowderWe can honestly say, fresh skin is the desire of every women. Fresh, pimple free, smooth, porcelain clear skin that is. One of the best ways to keep the skin looking its best (and help your expensive skin moisturizer work its very best) is to consume for anti-inflammatory foods. Anti-inflammatory foods prevent acne triggers which stop your skin from flairing up. The trick is to prevent acne from forming in the first place to avoid having dark spots and the need to clear it. Which means you can dip into your luxurious face cream (which aren't made for acne) and enjoy the full benefit of it- completely!
What is Skin inflammation Inflammation is when your skin fare up- think acne especially. Inflammation is inevitable. It's the body's natural way of defending against foreign invaders and helping us heal from injury, which is good—it's when it goes into overdrive and turns into chronic inflammation that things can get hairy. "Chronic inflammation can interrupt and damage body cells. You can’t go wrong with incorporating more fruits, vegetables, and fish into your diet. One of the puzzle pieces to minimizing acne is consuming foods that naturally reduce inflammation, boost collagen formation, and block environmental toxins. When body cells don't function properly due to a repeated stressor, they are unable to protect against disease or can initiate changes in the body which can contribute to the development of a disease," explains Andrea Conner, M.P.H., RDN, of Medical Nutrition Therapy in Scottsdale, Arizona. Some diseases associated with chronic inflammation include cancer, heart disease, arthritis and diabetes. The good news is that a healthy diet and lifestyle can help combat chronic inflammation that causes acne and lower your risk of disease. "Lowering inflammation in the body means eating more anti-inflammatory foods says Toronto-based dietitian Pamela Fergusson, RD, Ph.D. This way of eating means you'll get in those good-for-you nutrients that work together to quell inflammation while limiting the foods that tend to trigger it. And while there isn't any one food in particular that will cure all your ills (a 2019 study published in Nutrients, among other studies, shows that the Mediterranean diet is effective in combating inflammation), certain foods pack a powerful punch of antioxidants to help you get started. In addition to including more of these healthy foods in your routine, aim for seven to eight hours of sleep per night, stay active and reduce stress where you can to fight inflammation. What causes inflammation such as acne? Snead explains it can result from exposure to environmental toxins, a lingering virus, aging or chronic stress. But what you eat contributes, too. What foods helps to fight inflammation? These foods keep your skin fresh and free from inflamation. The trick is to load up on these foods for months and then ease up on them. You would want your body accustomed to these foods by eating them daily and get your system going with them before easing up on your consumption at least not consuming them daily and switch to bi weekly.
Blueberries One antioxidant in particular stands out as an especially strong anti-inflammatory: quercetin. Found in citrus, olive oil and dark-colored berries, quercetin is a flavonoid (a beneficial substance or phytonutrient that’s prevalent in fresh foods) that fights inflammation and even cancer. The presence of quercetin as well as the fellow phytonutrient anthocyanins (so-called water-soluble vacuolar pigments that usually appear red, purple or blue) explains why there are so many health benefits of blueberries. A study found that consuming more blueberries slowed cognitive decline and improved memory and motor function. The scientists in this study believed these results were due to the antioxidants in blueberries protective the body from oxidative stress and reducing inflammation. Packed with antioxidants and phytoflavinoids, these berries are also high in potassium and vitamin C, making them the top choice of doctors and nutritionists, they are also anti-inflammatory. Health Benefits of Blueberries Wondering about the health benefits of blueberries and how they’re beneficial? Here are the top seven health benefits of blueberries: Very High in Antioxidants: Antioxidants are compounds that fight harmful free radicals and provide a myriad of health benefits. In fact, antioxidants not only prevent cell damage, but also protect against several types of chronic disease, including cancer, heart disease and diabetes. Blueberries are one of the best sources of antioxidants. One study in China compared the antioxidant capacity of blueberries, blackberries and strawberries and found that blueberries not only contained the highest total antioxidant capacity, but also contained more of many specific types of antioxidants, including phenols, flavonoids and anthocyanins. Wild blueberries are especially high in antioxidants. A study in the British Journal of Nutrition, for example, found that supplementing participants with wild blueberry powder increased serum antioxidant status by 8.5 percent after just one hour. Thanks to the antioxidant properties, blueberries are often used in formulations with lutein to support eye health as well. Helps to Alleviate Inflammation: Although inflammation is a normal immune response that helps protect your body from illness and injury, chronic inflammation is at the root of most diseases. In fact, inflammation is thought to contribute to a wide range of conditions. Thanks to their high antioxidant content, blueberries have been shown to have a significant anti-inflammatory effect in the body. A 2014 test-tube study even found that the polyphenols found in blueberries helped reduce the activity of several markers of inflammation. Blueberry Nutrition Facts Blueberries are a nutrient-dense food, meaning that there aren’t a lot of calories in blueberries, but they pack in a good amount of vitamins and minerals. The blueberries nutrition profile is especially high in fiber, vitamin K, manganese and vitamin C. One cup (about 148 grams) of raw blueberries provides approximately:
In addition to the nutrients listed above, blueberries also contain some niacin, vitamin A, folate, pantothenic acid, zinc, iron, magnesium and phosphorus. Not only that, but blueberries also contain other beneficial compounds, including resveratrol, anthocyanin, phytonutrients and pterostilbene. It’s this blueberry nutrition profile that provides all the wonderful health benefits of blueberries. Dark Chocolate There is a reason why the Mediterranean diet and other healthy eating plans stress eating dark chocolates, colorful, plant-based foods, whole grains and olive oil. Polyphenols are naturally occurring compounds in these foods that protect the body from inflammation. And, you can get polyphenol power from dark chocolate which is rich in these beneficial compounds. Inflammation occurs naturally in the body as part of its immune response. When you’re fighting an infection or injury, your body sends inflammatory cells to the rescue to help you heal faster. But if inflammation lingers, turning into chronic inflammation, it means your body remains in a state of high alert, increasing risk for some serious health issues, including joint pain, cardiovascular disease, diabetes, Alzheimer’s disease, and cancer. Here’s where anti-inflammatory dark chocolate can help: It contains phytonutrients known as flavonoids, which are health-boosting antioxidants found in certain plants. “Flavanols, a specific type of flavonoid, are a compound found in cacao and the raw cocoa bean,” says Sandon. “They have biological activity that helps combat inflammation in the inflammatory pathways, so it can help block some of those pathways and slow down the inflammation.” Dark chocolate is any chocolate that contains at least 50% cocoa solids, cocoa butter, and sugar. Unlike milk chocolate, dark chocolate isn't made with milk, though it could have trace amounts from cross-contamination during manufacturing. Lower-quality dark chocolate also could have oils, butter fats, and artificial flavors. Humans have been consuming chocolate since the Mayans first drank it around 1500 B.C. Chocolate is still a popular treat today, and now we have even more reasons to crave it, especially dark chocolate. Dark Chocolate Health Benefits The cocoa used to make dark chocolate is rich in flavanols, which are chemicals found in plants like the cacao tree (where the cocoa bean grows). The unique flavan-3-ols in cacao beans are what gives pure cocoa a bitter taste. Because cocoa's flavanols have antioxidant and anti-inflammatory properties, it might help to: Prevents Inflammation 70% cocoa dark chocolate is rich in antioxidants, which have some major anti-inflammatory effects. Flavanols help to reduce inflammation and keep the cells that line the arteries healthy. Antioxidants fight inflammation and free radicals, which can help your immunity and reduce your risk of disease. Makes Your Skin Glow New studies show you might be able to ditch the sunblock and eat dark chocolate instead. (Of course, you really should still wear sunscreen.) Flavanols protect your skin from UV rays and may also prevent wrinkles. Improve vision One small study found that people who ate dark chocolate had improved vision 2 hours later compared to people who ate milk chocolate instead. It's not clear how long this effect might last or whether this might work in the real world. A similar small study did not show the same effects on vision from eating dark chocolate. We need much more research into this possible benefit. Dark Chocolate Nutrition Facts Because dark chocolate has an extremely high polyphenol content, it may help you reduce oxidative stress and combat free radicals. Here's how dark chocolate stacks up to other antioxidant-rich foods in terms of polyphenol content: Dark chocolate: 1664mg per 100g, Milk chocolate: 236mg per 100g. You’ll get the most flavanols from eating chocolate that’s 70% or more dark. Dark chocolate contains a little fiber along with minerals, including:
What Type of Dark Chocolate Should I Be Looking For? While these beverages are certainly trendy, not all products are created equal. In order to reap any health benefits, you have to look for products that are made with the right chocolate, like dark chocolate, not milk chocolate. The taste will be a little bitter.” The healthiest dark chocolate typically has around 70 percent cacao, but Sandon says the percentage doesn’t matter as much as the processing technique used to make it. Dutch processing, a common technique that uses alkalizing agents to lessen the bitter taste, will destroy the anti-inflammatory flavanols, she says. “This is most of the stuff that’s out there,” she says. If you want the benefit, you need to look carefully to find it.” How Can I Make Healthy Hot Dark Drinking Chocolate at Home? If you can’t find a dark drinking chocolate brand (or a dark chocolate bar) that has the essential no-alkali credentials, not to worry. Go for Hersheys - Hersheys chocolates are known to be made with organic cocoa. It’s not terribly complicated to concoct your own dark chocolate drink right at home. The basic technique is to melt dark chocolate bars and add water, cow’s milk, or plant-based milks, such as oat or almond milk, to taste. If you don’t have the time or equipment for melting with a double boiler, it’s also possible to turn inflammation-fighting dark chocolate into liquid in the microwave. The trick is to melt it slowly. “Start by melting the chocolate at 30-second intervals,” Sandon says. “Stir it, and then add a little more time so you don’t burn it.” As far as what liquid you add to it to finish it off for a delicious mug, Sandon says that’s a matter of personal preference. “I don’t think that using plant-based milks or creamers makes much of a difference in how healthy it is,” she says. “If you want a treat with healthy protein, you’re better off using cow’s milk, since plant-based milks don’t contain as much protein, and they don’t have as much calcium or vitamin D either.” The best way to consume dark chocolate When choosing which type of dark chocolate to eat, a higher percentage of cacao is best. "The more cacao, the more healthy nutrients, the less sugar, and the less other potentially negative ingredients," Hunnes says. In particular, 80% cacao is the minimum that Hunnes recommends for achieving health benefits. Hunnes says that you can have up to 20 to 30 grams per day of 80% dark chocolate, though if it's a lower percentage, you may want to eat a smaller amount each day. To make your dark chocolate intake even healthier, she also suggests choosing non-dairy versions or trying cacao nibs, which are roasted cacao beans. Hunnes also advises limiting your consumption of less healthy sweets, like milk chocolate or white chocolate, as they contain higher amounts of sugar and fat. You can’t go wrong with incorporating these two foods into your diet. One of the puzzle pieces to minimizing acne is consuming foods that naturally reduce inflammation, boost collagen formation, and block environmental toxins. Here’s a reminder how food works: What you eat gets broken down and transported everywhere through your blood, so results aren’t going to happen overnight the way topical treatments might. Between your skin and you, it’s a relationship where food, products, and your mental health all work together. Food is just one point of the triangle to naturally fueling your skin with vitamins, minerals, and nutrients so it can be strong and healthy. Think of it like a foundation your body needs. There’s no stronger way to build that than from the inside out.
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AuthorA makeup obsessed, makeup addict, perfectionist, lip pouting pro artist and beauty writer. Archives
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