- It’s summertime and the living is easy—and sweaty!
For the past two summers, I’ve noticed that random pimples will pop up on my forehead, usually near the hairline. And I’ve had some redness and irritation from constantly shaving my legs (Mama likes smooth legs 😉). I’ve always been prone to skin allergies and rashes, particularly eczema flare-ups, which I talk about here. Thankfully, this isn’t eczema but just your garden-variety hot weather breakout and rashes. Phytonutrients or compounds found in plant-derived foods such as curcumin (turmeric) and polyphenols found in fruits and veggies like raspberries and pomegranates (rich in antioxidant ellagic acid) are wonderful basic methods of reducing skin inflammation and DNA damage from ultraviolet radiation. In addition, those of us who are vulnerable to occasional whiteheads and blackheads may want to increase our intake of omega-3 fatty acids. These fatty acids are responsible for skin repair and flexibility. You can read my rundown on this skin mega-nutrient here. That means upping your consumption of foods like flaxseeds, chia seeds, walnuts, and hemp seeds. Here are some of other foods that I partake in when I need to banish breakouts and reduce rashes:
Cucumber isn’t just a summer-refresher veggie because it has a water content of 95 percent. This vegetable is one of the most important weapons against skin inflammation. Cucumbers are full of antioxidants such as beta carotene (the primary precursor to vitamin A) and vitamin C. It also contains B vitamins, vitamin K, flavonoids such as quercetin and luteolin and minerals such as silica. Silica is absolutely necessary when it comes to collagen production. Collagen is a type of protein found throughout the body and is important for maintaining the tone and elasticity of your skin. I tend to go the traditional route when it comes to cucumbers and enjoy them in my salads, but when I want to go all-out I’ll throw them in a big heaping sandwich like this one.
Rice is my go-to meal when I have no clue what I want to eat for dinner. Or when the clock is ticking and I need something quick fast in a hurry. Or when the cupboards are pretty much out of darn near everything else. You get the picture. Before we jump into the benefits of brown rice, I want to address the elephant in the room: arsenic. It has been reported that rice consumption is linked with exposure to low-level arsenic, which may have adverse health effects. According to the authors of a 2012 study published in Environmental Health Perspectives, “At present, the health effects of low-level arsenic exposure are uncertain…” The conclusion is that further research needs to be done. With that said, brown rice is superior to polished or white rice because it has high dietary fiber and complex carbohydrates (a boon for those who have Type II diabetes), vitamin E, B vitamins, low glycemic index, and minerals such as magnesium, thiamine, and iron. It also has selenium, an antioxidant mineral that is essential for wound repair. Selenium plays a role in protecting the skin from excessive UV light damage and preventing skin cancer. I’m not fussy: I like rice with pretty much everything including lentils, chickpeas, veggie sausage, veggie chicken, black beans, just to name a few.
Red bell peppers
Peppers are not something I eat often, but when I do, I love to roast them with a light drizzle of olive oil. Red bell peppers are rich in vitamin C. Most of us know that vitamin C is an antioxidant that destroys free radicals that can damage healthy cells. Vitamin C also forms bonds between collagen fiber strands to provide extra stability and strength. But what makes red bell peppers so darn special is that it contains more than 30 different carotenoids (plant pigments with antioxidant properties) including beta-carotene and zeaxanthin, which I discussed here. Bell peppers also have other nutrients such as vitamin E, thiamine, and niacin. So slice open that sucka and grill it, bake it, or chop it!
In my pre-vegan and pre-vegetarian days, I used to cap off a long day at work by stopping at a pretty well-known cookie shop for their signature pecan pie brownies. They were just ooey-gooey madness that melted in my mouth. Those were the good old days before I knew what I know now. But we vegans can still enjoy the sweet taste of pecans and its nutrients. Pecans contain vitamin E, folic acid, calcium, potassium, and magnesium. Some studies suggest that pecans can help prevent the buildup of low-density lipoprotein cholesterol. Best of all, these nuts are a really good source of zinc. Zinc is a vital nutrient for growth and development including proper immune system function and reproduction (affecting both males and females). Zinc deficiency has been linked to conditions such as Parkinson’s disease, taste impairment, and loss of smell. As far as the skin goes, zinc is a crucial component of wound healing because the nutrient is required for the synthesis of DNA and collagen. I still love pecan pie anything like this treat but my snacks have a little less guilt attached to them.
Oats are my old standby food when it comes to breakfast. They are dependable, filling, versatile, and always healthy. I talk about some of its attributes here. Oats contain vitamin B1, vitamin B6, magnesium, iron, and wound-healing zinc. But oats also have avenanthramides, which are phenolic compounds that are antioxidant and anti-inflammatory. Some research indicates that avenanthramides are associated with the cardioprotective effects of oats. In addition, when applied topically, these compounds may alleviate the inflammation and itching that accompany dermatologic conditions such as eczema and atopic dermatitis. If you are going to go the topical route, please use colloidal oatmeal. Colloidal oatmeal is produced by finely grinding the oats and boiling out the colloidal material for usage. Regular oatmeal in your shower drain is not a good look folks.
There you have it, my foods for soothing breakouts and itchy rashes. What do you do?