While scientific studies have shown how animal-based foods such as beef, pork, chicken, eggs and dairy products increase the risk of contracting cardiovascular diseases, diabetes and certain cancers, studies on fruits and vegetables have shown their beneficial effects on skin, aging and general health and wellbeing—lending credence to the phrase “beautiful inside and out.”
The Telegraph on March 7, 2012 published a study by researchers from the University of St. Andrews that indicated “eating five portions of fruits and vegetables a day can give your skin a golden glow and make you appear more attractive.” The Telegraph correspondent Nick Collins wrote, “eating just two additional portions of fruit and vegetables per day was enough to create a noticeable change in skin color within six weeks.
Legumes, avocados, soybeans and nuts were also singled out by Doctors Michael F. Roizen and Mehmet Oz in the book “You Being Beautiful” as containing biotin, an essential chemical for fat and carbohydrate metabolism. “A lack of biotin (caused by taking too many antibiotics or an inadequate diet) can lead to dry skin or dermatitis of the face or scalp”; Green tea “contains polyphenols that have free oxygen radical scavengers.”
Chizu Saeki, who authored “The Japanese Skincare Revolution,” cited the consumption of vitamin- and mineral-rich vegetables and fruits and beans, on top of drinking 1.5 liters of waters daily.
Sarah Merson, in her book “The Top 100 Foods for a Younger You,” enumerated the following fruits and vegetables: Mango is “high in Vitamin C and beta carotene,” and which “protects against premature aging in many ways”; Papaya contains papain, a powerful anti-aging enzyme; Banana contains many important anti-aging nutrients; Beetroot is loaded with nutrients to help us look younger; Cucumber is well-known for its skin-healing properties; Radish contains nutrients to fight premature aging.
Merson also included grains and legumes in her book. Brown rice has many valuable youth-preserving nutrients and soybeans “help prevent heart diseases, promote youthfulness and longevity.”