Recipes for Skin-Protecting Main Dishes
Looking for skin-friendly recipes that are particularly effective at protecting your skin against the potentially damaging effects of the sun's ultraviolet (UV) radiation? We have you covered! This section provides a plethora of recipes for main dishes starrring some of the best skin-protecting foods. But before you get started on these wonderful skin-friendly recipes, it may be a good idea to check out the page Diet for Protecting the Skin From the Sun and the List of the Best Skin-Protecting Foods.
Asparagus with Quince Jam and Walnuts
Turbo-charge your skin-protection diet by eating asparagus, a highly nutritious vegetable that can help protect the skin against free radical damage caused by the sun. In addition to asparagus, this mouth-watering recipe features walnuts which are among the best nuts in terms of antioxidants properties.
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Skin-Protecting Carrot Fennel Cucumber Salad
This summery salad works like magic to soothe your soul—and skin. The skin soothing and protecting properties of this salad are due to the wide range of antioxidant nutrients found in this salad, including omega-3 fatty acids, beta-carotene, vitamin C, and vitamin E. See the Recipe
Risotto with Crimini Mushrooms and Arugula
This simple recipe helps you create a risotto that's full of flavor and nutrients. The crimini mushrooms in this dish boast ergothioneine, an amino acid that has been shown to exert strong antioxidant effects. Arugula adds a peppery edge to this risotto as well as additional antioxidant protection. See the Recipe
Omega-3 Omelet with Carrots and Tomatoes
Carrots are loaded with beta-carotene while tomatoes provide plenty of lycopene. Both beta-carotene and lycopene have been shown to help protect the skin against damage caused by the sun. The omega-3 enriched eggs in this omelet provide additional protection due to their anti-inflammatory properties. See the RecipeChilled Cucumber and Watercress Soup
Not only does watercress lend its pleasantly peppery flavor to this elegant soup; it is also amazingly good for your skin. It is packed full of vitamin C and beta-carotene, both of which have strong antioxidant and skin-protecting properties. See the RecipeWholewheat Pasta with Nettle Pesto
This nettle pasta won't sting your mouth; it will only do your skin good. Young, blanched nettle leaves are completely edible, and they are packed with antioxidants. The whole wheat pasta this recipe calls for is a healthy alternative to the traditional white pasta. See the RecipeStir-Fried Asparagus with Quinoa Noodles
Asparagus is tops the list of foods with the highest concentration of glutathione, a 'master antioxidant' that has gained the spotlight in recent years. Antioxidants play a key role in protecting the skin by scavenging harmful free radicals. See the Recipe
Apple and Onion Soup
This recipe combines apples and onions, two of nature's best sources of the bioflavonoid quercetin. The molecular structure of quercetin is particularly well suited for scavenging free radicals caused by sun exposure. Also the vitamin C found in apples and onions helps protect the skin. See the Recipe
Quick & Easy Zucchini "Noodles" with Avocado and Tomatoes
Designed with your busy schedule in mind, this creamy dairy-free dish is easy to make and will be ready in 10 minutes. It pairs zoodles (imitation noodles made of whole zucchini) with creamy avocado and plump cherry tomatoes to create a dish that is as good for your skin as it is for your taste puds. The cherry tomatoes are packed with lycopene, a carotenoid that has been scientifically-proven to protect the skin from some of the damaging effects of the sun. The avocado, in turn, delivers plenty of antioxidants – such as vitamin E and glutathione – as well as essential fatty acids which help moisturize the skin from the inside. See the Recipe
Carrot and Avocado Salad
Carrots are loaded with beta-carotene which neutralizes harmful effects of UV light by scavenging skin-damaging free radicals. The chopped avocado in this salad increases your body's ability to absorb these carotenoids. See the Recipe
Arugula, Avocado and Tomato Salad
Tomatoes have a number of properties that make them exceptional at protecting the skin against the sun. Their most notable quality: they contain carotenoids which can neutralize the harmful effects of UV light by scavenging skin-damaging free radicals. The chopped avocado in this salad increases your body's ability to absorb these carotenoids. See the Recipe
Beet and Carrot Salad with Ginger
This recipe pairs two powerful root vegetables to create an impeccable weapon for fighting skin damage caused by the sun. Several studies have found betacyanin, a phytochemical responsible for beets' intense purple color, to be highly effective at scavenging free radicals. Carrots, which are packed with beta-carotene, are also known free radical scavengers. See the Recipe
Beet and Carrot Soup
This recipe combines beets and carrots to create an enticing crimson soup that is also rich in nutrients that help protect the skin against harmful ultraviolet radiation from the sun. Several studies have found betacyanin, a phytochemical compound responsible for the deep red color of beets, to be highly effective at scavenging free radicals induced by ultraviolet irradiation. Carrots, which are packed with beta-carotene, are also famous for their ability to scavenge free radicals and protect the skin. See the RecipeSpinach and Mushroom Omelet
The spinach in this easy-to-make omelet provides a slew of skin-protecting nutrients—including beta-carotene, vitamin C, coenzyme Q10, and vitamin E—while the mushrooms provide a good supply of selenium. The skin-protecting effects of selenium are based on the role of this trace element in the antioxidant system of the body: selenium is a key component of several enzymes that contribute to a healthy antioxidant system. See the Recipe
Tangy Tomato Soup with Basil
Tomatoes are known to possess several properties that make them exceptional at protecting the skin against the sun. Their most notable quality: they supply lycopene which can neutralize the harmful effects of UV light by scavenging skin-damaging free radicals. In one study, a daily intake of five tablespoons of tomato paste served with olive oil increased the protection against sunburn by 33%. Lycopene from processed tomato products—such as the stewed tomatoes used in this soup—appears to be more bioavailable than that from raw tomatoes. The basil in soup is rich in flavonoids which further strengthen the antioxidant power of this pleasantly tangy dish. See the Recipe
Want More Recipes?
For more recipes that can help protect your skin, visit the main recipe directory of HealWithFood.org's Guide to Protecting Skin from Sun Damage.
