As a registered dietitian, I am always talking about how a plant-based eating pattern can promote a healthy heart and protect against certain diseases. But did you know it can also help protect our largest organ, the skin!? This Heirloom tomato, Basil and Seed salad is not only delicious but it's chock full of key nutrients necessary to help keep your skin healthy and vibrant at any age.
Nutrition and Skin Care
I'm close to entering into my final year of my 40's (what?!) and I can't help but notice how rapidly my own skin is changing. Signs of aging, lines and wrinkles are a real thing now (hello 80's and aluminum foil). While I fully embrace my "warrior lines", I'd prefer to keep them at a minimum and do whatever I can to prevent any further damage.
Besides avoiding sun exposure and wearing sun screen, consuming foods high in certain nutrients may be beneficial for the skin.
Nutrition may play a key role in helping to reduce the signs of aging, dry lines and wrinkles.
Antioxidants and Skin Health
I'm sure you've heard a lot about antioxidants. Plant-foods contain a multitude of them.
But one particularly powerful antioxidant called lycopene, may be particularly helpful in reducing oxidative damage. High levels of lycopene are found in fruits and vegetables that have a reddish/pink hue (watermelons, guava, papaya and tomatoes for example).
Omega Fatty Acids and Skin Health
In addition to antioxidants, skin cells need certain fatty acids to help them hold on to water and stay hydrated (reducing the appearance of lines and wrinkles). Omega-3 and omega-6 fatty acids are types of essential fatty acids that help keep cells hydrated, as well as promote skin cell growth and repair. We can obtain them in a plant-based diet in the form of nuts and seeds, like sunflower and hemp (seeds I used in this week's recipe).
Salad Ingredients + Substitutions
Sometimes the best meals are made of just a few simple ingredients that are in season and at their best. Perfectly ripe, juicy and fresh from the farmers market these heirloom tomatoes were delicious on their own, but together with the basil and a sprinkle of some sunflower and hemp seeds a nutritious salad was born.
Here are some other great suggestions for substituting or adding to this recipe:
- Pumpkin seeds
- Pine nuts
- Pistachios
- Flax seeds
- Any fresh or dried herbs you prefer
You'll be sporting a healthy glow not only because this salad is good for your skin, but because it's delicious, light, refreshing, AND it takes less than 5 minutes to prepare! What's better than that especially in the summer?!
If you enjoyed this recipe you may also like these summer salad recipes:
Heirloom Tomato and Basil Seed Salad
Ingredients
- about 4-5 heirloom tomatoes
- 2 tablespoon sunflower seeds
- 1 tablespoon hemp seeds
- pink himalayan salt or other coarse salt
- dash of pepper
- handful fresh basil roughly chopped
Instructions
- Remove stems and slice tomatoes lengthwise.
- Sprinkle tomatoes with seeds.
- Season with salt, pepper and fresh basil.
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I prefer to focus on quality ingredients from a variety of sources that work in tandem to promote optimal health. Nutrition calculations may not reflect these valuable interactions. However, I understand certain values can be helpful to some. Please note these calculations are merely estimates. Values will vary depending on modifications, brands used, and portion size. Should you require specific information, it's best to consult with a dietitian or qualified healthcare provider.
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