The old adage “you are what you eat” not only applies to our overall health and nutrition but also to how our skin looks and feels. As the largest organ of the body, our skin can benefit from the same nutrition we get from foods that have a positive effect on our heart and other major organs. In fact, new research suggests that eating foods rich in protein and certain vitamins and minerals might provide valuable heart-healthy and anti-aging effects.
Broccoli
Broccoli is an excellent source of Vitamin C (more than double that of an orange), Vitamin A, Beta Carotene, iron, calcium, folic acid, zinc and potassium. This is a great vegetable that has many different health benefits. Broccoli contains a lot of Vitamin A, a vitamin that is great at improving the turnover of cells in the skin. This means that when you eat broccoli, your skin gets renewed more quickly and the freshest (nicest looking) skin is on top.
A chemical found in these vegetables can boost a natural defense mechanism to protect arteries from disease. This chemical is called Sulforaphane. Sulforaphane is an organosulfur compound that exhibits anticancer, antidiabetic and antimicrobial properties in experimental models. It is obtained from cruciferous vegetables such as broccoli, Brussels sprouts or cabbage. The enzyme myrosinase transforms glucoraphanin, a glucosinolate, into sulforaphane upon damage to the plant (such as from chewing).

Chili Peppers
The heat source in chili peppers is called capsaicin. Capsaicin is a natural antioxidant and helps protect against disease caused by toxins. It contains blood-thinning properties to prevent strokes, lower cholesterol, protect DNA against carcinogens and may stimulate the release of endorphins.
Antioxidants in chilis can destroy cholesterol responsible for major diseases like atherosclerosis and other heart diseases. And they can defend against diseases such as cataract and arthritis. They also dilate airways of lungs, which reduces asthma and wheezing.
Fresh chili peppers, red or green, are also a rich source of Vitamin C. Vitamin C is a potent water soluble antioxidant. It is required for the collagen synthesis in the body. Collagen is the main structural protein in the body required for maintaining the integrity of blood vessels, skin, organs and bones.
Spinach
Spinach contains lutein, which prevents cataracts and blindness in the elderly. Spinach also contains vitamins A, C, E and K, folic acid and magnesium which help control cancer, reduce heart disease and stroke risk, block free radicals and may help prevent cancer. Spinach contains various nutrients and vitamins that can support the acne healing process.
With healthy eating you may consider yourself — and look — 10 years younger than your age!