There are so many reasons to eat healthfully. Of course, the one that rightfully tops most people's lists is that a nutritious diet can increase your chances of living a longer, more robust life. But looking good is a terrific side effect of healthier eating, and the happy news is that many of the same foods that can help your heart, brain, and other vital parts of the body are also great for your external appearance. To get the lowdown on eating pretty, we asked celebrity dermatologist Dr. Nicholas Perricone, the author of numerous best-selling books, including "The Perricone Prescription" and "The Wrinkle Cure," for his top beauty foods. We then matched each food on Perricone's list with delicious Epicurious recipes.
The keywords for most of Perricone's recommendations are antioxidant and anti-inflammatory. Antioxidants help protect the body from free-radical damage: cell damage that is linked to cancer, heart disease, and a host of other illnesses. "Antioxidants can impede and even repair the damage to skin cells that come with aging," Perricone writes in "The Wrinkle Cure." "Soft, radiant, younger-looking skin is the gratifying result."
The other big "A," anti-inflammatory, refers to foods that are believed to fight chronic, low-grade inflammation in the body — this is inflammation that exists on a molecular level as opposed to visible inflammation from sunburn or a sprained ankle. "Research indicates that the effects of this chronic, low-grade, invisible inflammation is at the basis of aging and age-related diseases such as cardiovascular disease, diabetes, certain forms of cancer, Parkinson's, Alzheimer's, and autoimmune diseases — and even wrinkled, sagging skin," Perricone claims in "The Perricone Weight-Loss Diet."
So say hello to antioxidant and anti-inflammatory superstars such as asparagus, wild salmon, and dark chocolate, and good-bye (or at least "see you later") to wrinkles, dull skin, and other signs of aging.
Blueberries
This perpetual topper of "superfood" lists gets the thumbs-up from Perricone for being one of the greatest sources of antioxidants, as well as a potent anti-inflammatory.
Recipe to try: Raw Blueberry Tartlets
Apples
Who needs exotic tropical fruits? This old standby is bursting with anti-inflammatory, cancer-fighting phytonutrients, as well as the antioxidant quercetin, says Perricone. Apples also pack a big dose of fiber, which can help you slim down by filling you up.
Recipes to try: Belgian Endive and Apple Salad with Cranberry Vinaigrette; Apple Phyllo Strudel
Wild salmon
This fish is rich in long-chain omega-3 essential fatty acids, which Perricone calls the most beneficial kind. Omega-3s bolster heart health, may fight depression, and help keep skin young, supple, and radiant. Wild salmon also contains astaxanthin, a powerful antioxidant and anti-inflammatory.
Recipe to try: Salmon "Bulgogi" with Bok Choy and Mushrooms
Nuts
Nuts such as hazelnuts, walnuts, and almonds are good sources of heart-healthy short-chain (plant-based) omega-3 essential fatty acids. Nuts are also high in an amino acid called arginine, which Perricone says can not only help reduce cholesterol and boost the immune system but also increase lean muscle and burn fat, giving you a sleeker physique.
Recipe to try: Mixed Greens with Walnuts and Roasted Onion Dressing
Dark Leafy Greens
Greens such as kale and spinach contain antioxidants called carotenoids that can reduce the risks of heart disease, neutralize carcinogens, protect your eyes, enhance immune response, and help your skin by blocking sunlight-induced inflammation, which can lead to wrinkles and skin cancer.
Recipes to try: Swiss Chard with Raisins and Almonds; White Bean, Butternut Squash, Kale and Olive Stew
Asparagus
This fiber-rich favorite provides copious amounts of rutin, a bioflavonoid that Perricone says may help prevent broken capillaries. It's also a great source of the antioxidant glutathione.
Recipes to try: Asparagus, Green Onion, Cucumber, and Herb Salad; Sautéed Red Snapper Fillets with Lemon Asparagus Purée
Olive oilThis go-to oil for heart health is a potent anti-inflammatory and antioxidant. Its essential fatty acids also nourish the skin, says Perricone, who recommends using it in your cooking and even as a topical oil.
Recipes to try: Steamed Broccoli with Olive Oil, Garlic, and Lemon; Oven-Poached Fish in Olive Oil
Green tea
This beverage is rich in polyphenol antioxidants, which can help fight inflammation and free radicals, slowing down the signs of aging, as well as protecting against heart disease and cancer.
Recipes to try: Scallop Tea Rice; Moroccan Mint Tea
Red wine
Could a glass of Cab be the new fountain of youth? Red wine contains a powerful heart-healthy, anti-cancer, anti-aging antioxidant called resveratrol, says Perricone. "It also appears that resveratrol helps protect the skin against the sun's UV radiation." According to Perricone, Cabernet Sauvignon grapes have the highest concentration of antioxidants. Just be sure to keep it to one glass, and have your wine with a meal to mitigate the inflammatory effects of alcohol, advises Perricone.
Recipes to try: Red Snapper with Potatoes, Tomatoes and Red Wine; Oranges in Red Wine
Dark chocolateHere's a tip we never get sick of hearing: Dark chocolate is good for you! It's a great source of antioxidants and a potential mood elevator (and we all know that feeling good is a great way to get glowing skin). Perricone recommends buying chocolate with 80 percent cocoa solids or more to get a hearty dose of antioxidants and avoid excess sugar. Try chocolate in savory recipes, such as chili, or just dip fresh fruit in melted extra-dark chocolate for a one-two antioxidant punch.
Recipe to try: Deep Dark Chocolate Cookies
More healthy recipes:
For more ideas and recipes, see our complete Get-Healthy Guide. To learn more about Nicholas Perricone, M.D., C.N.S., go to perriconemd.com.