10 Foods That Make You Look Younger

You can head off a lot of your most common beauty concerns simply by downing the right foods. That's right—eating well not only does wonders for your waistline and bolsters your immune system but can also provide some very real get-gorg benefits, such as smoothing wrinkles, giving hair a glossy shine and strengthening flimsy nails.

"Your diet directly affects your day-to-day appearance and plays a significant role in how well you age," said Dr. Joshua Zeichner.

The smart approach, Zeichner said, is to create a plan that includes what he calls "the building blocks of healthy skin and hair"—nutrients, minerals and fatty acids—as well as antioxidants to protect your body from damaging environmental stresses.

Get ready to nab some beauty-boosting perks by tossing these essential face-saving edibles into your grocery cart.

Coffee

Grabbing some java every morning doesn't just jump-start your day—that cup of joe has bioactive compounds that may help protect your skin from melanoma (the fifth most common cancer in the U.S.), according to a recent report in the Journal of the National Cancer Institute. Researchers found that the more coffee people downed, the less likely they were to get the disease: Those drinking four cups daily had a 20 percent lower risk of developing malignant melanoma over a 10-year period than non-coffee drinkers.

Watermelon

The summertime fave is loaded with lycopene.

"This antioxidant compound gives watermelon and tomatoes their red color—and helps skin stave off UV damage," said nutrition pro Keri Glassman, RD, founder of NutritiousLife.com.

Researchers believe that the melon contains as much as 40 percent more of the phytochemical than raw tomatoes; that's the equivalent of an SPF 3, so use it to bolster (not replace) your daily dose of sunscreen.

Pomegranates

The seeds of this wonder fruit are bursting with antioxidants, like vitamin C, that prevent fine lines, wrinkles and dryness by neutralizing the free radicals that weather skin. A study in the American Journal of Clinical Nutrition found that higher vitamin C intake lessened the likelihood of dryness and wrinkles in middle-aged women. Also in the fruit's arsenal: anthocyanins (which help increase collagen production, giving skin a firmer look) and ellagic acid (a natural chemical that reduces inflammation caused by UV damage).

Blueberries

Boost radiance by popping some of these plump little beauties. Blueberries supply vitamins C and E (two antioxidants that work in tandem to brighten skin, even out tone and fight off free-radical damage), as well as arubtin, "a natural derivative of the skin lightener hydroquinone," Zeichner said.

Lobster

High in zinc, shellfish has anti-inflammatory properties that can help treat a range of skin annoyances, acne included.

"Zinc accelerates the renewal of skin cells," said Dr. Whitney Bowe, clinical assistant professor of dermatology at the Icahn School of Medicine at Mount Sinai. "That's why you find the nutrient in many acne medications."

In fact, research shows that people with acne have lower levels of zinc than people with clear skin.

Kale

On the long list of this leafy green's nutrients are vitamin K (it promotes healthy blood clotting, so the blood vessels around the eyes don't leak and cause Walking Dead-like shadows) and loads of iron.

"Insufficient levels of iron in your diet can cause your skin to look pale, making it easier to spot blood vessels under the skin," explained Dr. Howard Murad, associate clinical professor of medicine at UCLA. To max out the benefits, eat the veggie cooked, not raw.

Eggs

Your fingernails (toenails, too) are made of protein, so a deficiency can turn those talons soft. Keep yours thick and mani-pedi-ready by cracking smart: "Eggs are a good source of biotin, a B complex vitamin that metabolizes amino acids, which are the building blocks of protein," said Dr. Frank Lipman, director of Eleven-Eleven Wellness Center in New York City.

Walnuts

Omega-3 fatty acids (found in the natural oils that keep your hair hydrated) and vitamin E (which helps repair damaged follicles) are two secrets behind strong, lustrous strands—and these nuts are full of both, Lipman said. All you need is 1/4 cup a day. What's more, walnuts are packed with copper, which will help keep your natural color rich: Studies show that being deficient in the mineral may be a factor in going prematurely gray.

Avocado

Like you need another reason to love them: These rich fruits are high in oleic acid, an omega-9 fatty acid that helps skin retain moisture in the outer layer to keep it soft, plump and supple, Bowe said.

Cantaloupe

The sweet melon contains beta carotene, or vitamin A, which is believed to regulate the growth of skin cells on your scalp and sebum in the skin's outer layer, Zeichner said. This keeps pores from getting clogged and causing flakes.

A Holistic Nutritionist Shares Her Top Health Tips—and We're Listening

You've probably heard rumblings about the term holistic nutrition before, but we're guessing you might not really know what it means. We didn't either, and our curiosity led us to a pro on the subject matter, and holistic nutritionist herself, Tara Curran. Curran, who is also the wellness director of Montauk's ever-popular hot spot The Surf Lodge, was kind enough to give us the lowdown on this highly popular approach to health and wellness. And if her demeanor and beauty, inside and out, have anything to say for it, we're listening.

The key to the holistic approach is not about focusing on just a diet, rather it's about overall heath encompassing the mind, body, and soul. Curran, like many of us, was drawn to the holistic aspect after seeing positive results and finding balance through the total body approach. Below she has shared her top 10 tips pertaining to holistic nutrition and how to get on board with the lifestyle, one step at a time. 

It's All About Tuning in to Your Body

Curran explains that your body can tell you everything you need to know, specifically what you are lacking and what you need more of. All you have to do is listen. A great tool for achieving this is through journaling. Writing down how you feel after meals, or jotting down a stream of consciousness (whatever comes to mind first thing in the morning), is how you can truly understand and appreciate what your body is trying to tell you.

Heal From the Inside Out

It's really important to heal yourself from the inside out. When you're beginning to feel run down or sick, rather than reaching for conventional medicine (like antibiotics, which can sometimes do more harm than good), try adding foods into your diet that can help re-energize you and boost your immunity naturally. Curran turns to a shot of apple cider vinegar to fix almost any ailment or a few drops of oil of oregano (a natural antibacterial, antiviral, and antifungal) at the first sign of a sniffle. It can even be as simple as slowing down your daily pace or allowing yourself some extra sleep when you feel as though you need it. 

Think Whole When It Comes to Foods

Holistic nutrition takes the approach of nurturing your body with foods foraged from nature. This entails filling your day with real fruits and veggies found at the farmer's market, or in the produce aisle if that's not an option. Curran encourages all of her clients to add leafy greens into their diet—something most of us are missing on a daily basis—and to turn to fruits and berries or seeds and nuts for snacking (i.e. anything pre-packaged is a no-no). Before eliminating anything from your diet, which can force you to fixate on the idea of depriving yourself, first focus on adding these healthy, natural foods to see how you feel. You might not miss the not-so-good for you staples you were once relying on if you've replaced them with healthy yet satisfying swaps.

Give Your Gut a Boost

Your health begins in your gut. In order for everything to fall into place (and for your overall bodily system to function properly), a lot of focus needs to be placed on your digestive organs. Curran suggests taking a daily probiotic, which is the number one supplement most people need to help boost and improve digestive health. Essentially, probiotics help build good bacteria in the stomach. Adding fermented foods and tons of leafy greens into your daily diet can also naturally help the body regulate and absorb nutrients, as well as eliminate toxins.

Make No Excuses, Exercise

Whether it's taking daily walks, adding a yoga practice to your routine, or trying out a high-intensity fitness class, moving your body is one of the most important things you can do for your health. Not only is it essential for maintaining a healthy weight, but regular exercise boosts your endorphins, helps you rid your body of toxins (it's called sweat), and helps eliminate anxiety and stress by clearing your mind. It's also an allotted amount of time you can dedicate to yourself.

Be Mindful

Mindfulness is an important piece of the puzzle when it comes to overall wellness. Though it sounds like an intimidating term, the meaning is simple: Start by paying closer attention to ingredients in your food and by familiarizing yourself with food and product labels. This is how you'll know what you're putting into your body, and you'll begin to identify what you should avoid. Another key element of practicing mindfulness in terms of holistic nutrition is slowing down to listen to the body. What you're feeling, seeing, hearing, or sensing will also help you reflect on what you can change or continue to do for the benefit of your own health and wellness.

Practice Balance

Figuring out what works best for your body, mind, and soul is a never-ending journey. Even if you think you've got it all figured out, your routine and diet should not be regimented to eating or doing the same thing every day. It's extremely important to allow yourself to indulge or treat yourself in certain situations, make time for rest days between exercise or get an extra hour of sleep, which can rejuvenate and re-energize your body in the best way possible.

Get Serious About Self-Care

Self-care can be defined as something you do for you and only you. Oftentimes when you're stressed or overwhelmed, it's because you have forgotten to take time for yourself and your own well-being. Self-care can take the form of many manifestations including exercise, journaling, meditation, or simply just taking time out of a hectic day to be alone in your thoughts. Do what feels best for you, and do it often.

Watch What You're Putting Into/Onto Your Body

Skin is the largest organ of the body and it absorbs everything. Just as you should start paying attention to which ingredients and products you put into your body (via food, supplements, and more), it's just as important to know what your skin is being subjected to. Ingredients in your skincare, toothpaste, deodorant, and other bodily products can affect more than just your exterior—your skin. Especially for women, many products are classified as endocrine disrupters, which affect hormone levels and other natural bodily functions that undoubtedly impact your overall health.

Stick With the Season

Eating seasonally is so important when it comes to holistic nutrition. Shopping at your local farmer's markets or looking for the seasonal signage in your grocery store will help you know that what you're eating is fresh and in-season. Just as the weather changes, different types of foods are more plentiful and provide the appropriate nutrients, which naturally helps our bodies transition from warmer to colder months. It's like clockwork.

No Lie: These 3 Unassuming Foods Are Hidden Sugar Bombs

At this point, most of us are aware of the added sugars lurking in fresh juices and processed foods. But there are other unassuming products lining your grocery store shelves that boast just as much added sugar as the more obvious suspects (if not more). What's worse, others don't even show sugar content at all; companies aren't actually required to update their nutrition labels differentiating natural sugars from added sugars until mid-2018, reports Prevention. The fitness magazine reached out to nutritionists to uncover the common grocery store products that are actually hidden sugar bombs—steer clear of these three offenders.

Marinara Sauce

"Many of the popular marinara sauce brands have sugar or cane juice listed as the second or third ingredient, and provide up to 13 grams of sugar per half-cup serving," notes Edwina Clark, RD, head of nutrition and wellness at Yummly. Compare that to crushed canned tomatoes, which only pack five grams of sugar per half a cup.

The switch: Scan nutrition labels carefully, and opt for a pasta sauce containing less than six grams of sugar per half cup. The magazine recommends Colavita Organic Spicy Marinara or Classico Riserva Marinara.

Nut Butter

"Many brands of nut butter contain small amounts of sugar, molasses, honey, or dried cane syrup," explains Clark. If you frequently snack on peanut butter and jelly or apples with almond butter, the sugar content really adds up.

The switch: The only foolproof fix is to find a nut a butter that's 100% nuts; nuts and salt should be the only two ingredients listed. Smucker's Natural Chunky Peanut Butter and Trader Joe's Raw Almond Butter pass the test.

Deli Meat

Believe it or not, many popular deli meats "contain a myriad of artificial colors, flavors, and preservatives such as nitrites, nitrates, and sodium benzoate," cautions Clark. Add honey, dextrose, corn syrup, or maltodextrin to the mix (all different forms of sugar), and you've got yourself a hidden sugar bomb.

The switch: Only buy nitrite- and nitrate-free deli meats, and make sure you can actually read the nutrition label. Applegate Naturals Uncured Black Forest Ham and Hillshire Farm Naturals Slow Roasted Turkey Breast both do the trick.

What Really Happens to Your Body When You Skip Meals

When your car runs out of gas, where can it go? No where. When your cell phone runs out of juice, who can you call? No one. When a light bulb burns out, can the lamp still be used? Absolutely not.

Our bodies react the same way when we don't provide them with a proper source of energy. While these are great analogies for what happens to your body when you don't give it enough food, I can provide some personal insight because I've experienced the consequences of skipping meals firsthand. So I'll start with my own experience, and then I'll go into the science so you have a solid understanding of what really happens to your body when you skip meals.

My Story

I graduated college and entered "the real world." When I got my first part-time job in my field, I learned what it meant to work eight-hours straight in the fast paced world of my chosen career. The first week, I was out and about every afternoon, then running back to the office to meet a deadline, not even thinking about how I barely ate breakfast because my hair and makeup took precedence (of course), and skipped right past lunch in order to finish all of my work. That's the time I hit my downward spiral, starting a routine of skipping meals.

My body revolted, and let me tell you — "hangry" isn't just a word I use to describe my boyfriend when he gets into one of his moods. It's uncontrollable.

While I spent as much time at the gym as I could, building a strong, healthy body, skipping meals meant my body started to feed on my muscle. Slowly but surely, I felt a difference in my day-to-day attitude. I wanted to sleep more, I had frequent headaches, I felt tired all of the time, I wanted to go to the gym less and less. Not to mention, all of my clothes started to look like sacks draping over my body (although, Kayne would have been into it).

I still remember the day my baby sister came up to me and asked why my face was so white. This was mid summer and I'm full Italian, so there was absolutely no reason for it. I remember all of the times my boyfriend commented, saying I needed to "get some meat on your bones." When I used to look fit and athletic, and then I just felt weak and impaired… it took a toll on my mind.

I was miserable, but I couldn't figure out how to get my eating habits back on track and still manage my hectic schedule. I learned the hard way that my extra-grande-mocha-whatever-you call-it caffeine source could not fill the void of a well balanced meal. The worst part was that the longer it took for me to get my eating habits back on track, the more my stomach shrunk, which made it even harder for me to get the nutrition that I needed.

Getting back on track hasn't been easy. It takes will power and planning. I just hope that by reading this, you realize that skipping a meal is never the answer, whether you're trying to lose weight, or simply don't prioritize nutrition, as I did. The day you start skipping meals is the day your body will begin responding like this:

Unhealthy weight loss

"One of the most common misconceptions about skipping meals is that by skipping meals, you save on calories and ultimately lose weight. Unfortunately, it's not that simple," says Lindsay Salvatore, R.D., a dietician in southern New Jersey. When you skip meals, your body goes into shock, storing all food you consume and turning it into fat. And it starts with your muscle.

"Going long periods without any food can [also] cause muscle breakdown aka catabolism. Long term damage can be lowered muscle mass, which can increase fat stores, which can lead to a number of health issues," says Michael Doehla, a nutrition specialist with the National Academy of Sports Medicine. So, despite seeing weight loss, more fat is being produced to protect your body from the loss of muscle.

And then unhealthy weight gain

Unfortunately, once the damage is done, it's not just a quick fix. According to Salvatore, "when you start to eat normally again, you gain weight in the form of fat, so you're really setting yourself back." Skipping meals can lead to overcompensating and overeating, which according to a study published in the Journal of Nutritional Biochemistry, means weight gain. The American Heart Association has found that it's common for those who skip meals during the day to eat larger meals in the evening, which can cause higher BMIs. Overeating also causes sugar levels to spike. Your body will crash instead of feeling better, like you think it will. The insulin response to bring your sugars back down to a healthy level causes it to overcorrect by bringing it down as fast as you brought it up.

Your brain turns into a fuzzy tv screen

You lose your ability to work properly, and can feel lightheaded and unfocused — seemingly out of no where. Your body needs essential nutrients to produce brain power, and without those sugars, electrolytes and sodium everything can get foggy. "Vitamins and minerals play a huge part in our everyday functions that without them we feel sick all the time with headaches or stomach aches or many other common ailments," warns Salvatore. "When you're tired due to skipping meals, you lack the mental motivation and physical motivation to be active and make healthy food choices. People who skip meals will often make up for calories in the form of unhealthy foods later in the day, only making them even more tired and unmotivated."

Who wants to look frail and pale?

You can't hide the fact that you have unhealthy eating habits, and according to an Australian study, those who skip meals consume way less vitamins and minerals as they need. Those vitamins and minerals not only help with weight gain and loss, as mentioned before, but they also provide the shine and bounce in your hair and the glow in your skin – among other things. If you're not eating enough fats and proteins throughout your day, your body can't even use some of the vitamins you may intake when you attempt to make up for skipped meals.

Queue potentially severe outcomes...

It's important to note that skipping meals in an effort to lose weight can potentially lead to an eating disorder. As you adjust to the day-to-day lifestyle of skipping meals, it rewires your brain and eventually it's no longer a priority to eat at all. "One skipped meal every now and then leads to a skipped meal every day, which leads to skipped meals multiple times per day. At some point anorexia may be diagnosed and the individual would have to undergo treatment to not only literally save their life, but to then work to repair their relationship with food," explains Doehla.

According to the National Eating Disorders Association, many young adults end up with eating disorders after looking for an alternative weight loss option. As already stated, skipping meals is not a proper way of dieting or weight loss. A recommendation on the NEDA's website states that the AAP (The American Academy of Pediatrics) is, "discouraging dieting, skipping of meals or the use of diet pills; promoting a positive body image by promoting a balanced diet and exercising for fitness rather than weight loss."

So, if you just don't have time, make time — plan your meals in advance. If you want to lose weight, hit the gym, eat multiple small meals a day, give your body the nutrients and energy it's craving. You'll find the outcome makes you feel happier, energized, and gives you the results you want to stay healthy.

8 Whole Grains You’re Probably Not Eating But Should Be

You’ve probably had oatmeal for breakfast, and if you haven’t yet tried quinoa I bet you’ve heard of it, or have seen it on a menu or social media recipe (it’s all over Pinterest!). But there are many other whole grains you may not be familiar with, and incorporating them into your food repertoire is well worth the learning curve.

Whole grains are white hot among chefs and nutritionists. They’re versatile, satisfying and in addition to providing slow-burning starch (think sustained energy!), vitamins, minerals and antioxidants, whole grains are health protective. Their consumption is tied to a lower risk of heart disease, stroke, cancer, type 2 diabetes and obesity (yes, a lower risk of obesity).

Here are eight to try, plus easy, delicious ways to incorporate them into meals and snacks. (And for those with Celiac disease or a gluten intolerance, the first six are gluten-free.)

Black Rice

Black rice is popping up on menus all over the place, in items from sushi to meatloaf. The natural pigment that gives black rice its hue is due to a unique antioxidant tied to protection against heart disease, cancer, and obesity. This is why compared to brown rice, black rice packs more potent anti-inflammatory properties, as well as higher levels of protein, iron and fiber. While I’ve made black rice at home, my local Thai restaurant offers it as a side, and I’ll use the leftovers in a variety of ways, including as the base for a hot cereal (made with unsweetened coconut milk, fruit, nuts, and ginger), chilled and sprinkled onto in a garden salad, or folded into veggie chili.

Kaniwa

This quinoa cousin is similar nutritionally speaking — high in protein, minerals and antioxidants — but it’s about half the size, so it cooks quickly (about 15 minutes). Like quinoa it’s incredibly versatile. You can whip cooked, chilled kaniwa into a smoothie, fold it into yogurt with fruit, nuts and cinnamon, add it to a garden salad or use it in place of bulgur in tabbouleh. Hot kaniwa can be stuffed into peppers, added to a stew or used any way you’d enjoy quinoa — in burgers, lettuce wraps, frittatas, you name it!

Sorghum

Sorghum, also called milo, originated in Egypt thousands of years ago, and is a staple in Africa. In addition to being nutrient rich, this gluten-free grain is digested and absorbed slowly, so it has a “stick to your ribs” quality that keeps you fuller longer, delays the return of hunger and helps regulate blood sugar and insulin levels. Sorghum can be used in countless recipes, from smoothies to savory hot or cold veggie salads, but my favorite way to prepare it is to pop it, just like popcorn!

Teff

This African whole grain is probably best known as the key ingredient in spongy Ethiopian flatbread. Known for its sweet, molasses-like flavor and versatility, teff can be cooked as an oatmeal alternative, added to baked goods or made into polenta in place of corn. Teff packs about three times the calcium as other whole grains — over 120 milligrams per cup cooked — and it provides resistant starch, a unique kind of carbohydrate that’s been shown to naturally up your body’s fat-burning furnace. Teff can be incorporated into homemade energy bars, pie crust, cookies or used in savory meals, such as a teff lentil loaf, or as a coating for lean proteins like fish.

Buckwheat

While wheat is in the name, buckwheat isn’t related to wheat at all. In fact, it’s thought of as a whole grain due to its nutritional properties, but it’s technically a cousin of rhubarb and is naturally gluten free. You may have tried buckwheat pancakes, but one of my favorite forms of buckwheat is soba noodles. I coat them with a quick sauce I make from almond butter thinned with warm water and brown rice vinegar, fresh grated ginger, minced garlic and crushed red pepper, tossed with lots of veggies, topped with a lean protein. You can also enjoy buckwheat as a breakfast porridge, or use buckwheat flour for making anything from crepes to cookies.

Millet

A staple in India, this tiny oval whole grain contains antioxidants in addition to key minerals including copper, magnesium, manganese and phosphorus. Like many of the grains listed here, millet can be served chilled or hot, or used in baking. I also love puffed millet as a cold cereal base, and I fold it into nut butter, along with chopped dark chocolate, minced dried fruit and spices, to make crunchy millet balls as an alternative to crispy rice treats.

Rye

Aside from rye bread, which is often a mixture of refined wheat and rye, there are many ways to enjoy 100 percent whole rye grain (which is not gluten-free). Rye flour can be used for baking, rye flakes can be swapped for rolled oats and rye berries can be used in place of rice. Recent research has shown that rye is more satiating compared to wheat, and in one animal study mice fed whole-grain rye versus wheat shed more weight, and experienced slightly better improvements in cholesterol levels and insulin regulation. When shopping for packaged rye products, be sure to read the ingredients. In most mainstream supermarkets you can find 100 percent whole rye crackers, made simply from whole-grain rye flour, water and salt. They’re an easy way to fit in a whole grain serving and delicious spread with a little ripe avocado, hummus, olive tapenade or pesto.

Barley

You may have had barley (also not gluten-free) in soup, but there are many other ways to enjoy this hearty whole grain. One of the oldest cultivated grains, barley has been found in Egyptian pyramids and was consumed by ancient Greeks for medicinal purposes. Natural substances in barley have been shown to help reduce cholesterol even more than oats, and feed the “good” bacteria in your gut, which improve digestive health, immunity and weight control. Barley is also the highest fiber whole grain, another boon for weight control, since fiber helps boost satiety and curbs calorie absorption. Try it as a hot breakfast cereal, in a chilled vegetable and bean dish, or as a rice alternative in pilaf.

5 Weird Signs You're Vitamin Deficient

When your body is trying to tell you something— for example, that you're skimping on critical vitamins— it may go to some strange lengths. "With today's diet of processed foods, it's easy to become vitamin deficient, either by not eating enough of the right foods or not absorbing them properly due to digestive issues," says Dr. Susan Blum, founder of the Blum Center for Health and the author of the new book The Immune System Recovery Plan. "You may not get a disease, but you can end up with impaired functioning because vitamins are cofactors for all the biochemical reactions in the body. We need them in order to function properly." That impaired functioning can sometimes manifest in mysterious ways.

Here are five unusual warning signs that you may be vitamin deficient. The good news: Most are fixable with dietary tweaks—all the more reason to make nutrition a top priority. But if food cures don't work, be sure to check in with your doctor.

Body Cue No. 1: Cracks at the corners of your mouth.

The Deficiency: Iron, zinc, and B vitamins like niacin (B3), riboflavin (B2), and B12. "It's common if you're a vegetarian to not get enough iron, zinc, and B12," Blum says. Ditto if you're skimping on essential immunity-building protein due to dieting.

The Fix: Eat more poultry, salmon, tuna, eggs, oysters, clams, sun-dried tomatoes, Swiss chard, tahini, peanuts, and legumes like lentils. Iron absorption is enhanced by vitamin C, which also helps fight infection, so combine these foods with veggies like broccoli, red bell peppers, kale and cauliflower.

Body Cue No. 2: A red, scaly rash on your face (and sometimes elsewhere), and hair loss.

The Deficiency: Biotin (B7), known as the hair vitamin. While your body stores fat-soluble vitamins (A, D, E, K), it doesn't store most B vitamins, which are water soluble. Body builders take note: Eating raw eggs makes you vulnerable because a protein in raw eggs called avidin inhibits the body's ability to absorb biotin.

The Fix: Reach for more cooked eggs (cooking deactivates avidin), salmon, avocados, mushrooms, cauliflower, soybeans, nuts, raspberries and bananas.

Body Cue No. 3: Red or white acne-like bumps, typically on the cheeks, arms, thighs, and butt.

The Deficiency: Essential fatty acids and vitamins A and D.

The Fix: Skimp on saturated fat and trans fats, which you should be doing anyway, and increase healthy fats. Focus on adding more salmon and sardines, nuts like walnuts and almonds, and seeds like ground flax, hemp, and chia. For vitamin A, pile on leafy greens and colorful veggies like carrots, sweet potatoes, and red bell peppers. "This provides beta carotene, a precursor to vitamin A, which your body will use to make vitamin A," Blum says. "For vitamin D, though, I recommend a supplement —2,000 IU a day in one that also contains vitamins A and K, which help with D absorption."

Body Cue No. 4: Tingling, prickling, and numbness in hands, feet, or elsewhere.

The Deficiency: B vitamins like folate (B9), B6, and B12. "It's a problem directly related to the peripheral nerves and where they end in the skin," says Blum, noting that these symptoms can be combined with anxiety, depression, anemia, fatigue, and hormone imbalances.

The Fix: Seek out spinach, asparagus, beets, beans (pinto, black, kidney, lima), eggs, octopus, mussels, clams, oysters, and poultry

Body Cue No. 5: Crazy muscle cramps in the form of stabbing pains in toes, calves, arches of feet, and backs of legs.

The Deficiency: Magnesium, calcium, and potassium. "If it's happening frequently, it's a tipoff that you're lacking in these," Blum says. And if you're training hard, you can lose more minerals (and water-soluble B vitamins) through heavy sweating.

The Fix: Eat more bananas, almonds, hazelnuts, squash, cherries, apples, grapefruit, broccoli, bok choy, and dark leafy greens like kale, spinach and dandelion.

10 Foods You’re Eating Completely Wrong

Imagine the following scenario. You’re engaged in conversation at a dinner party with friends that you feel comfortable enough to discuss “hot button” topics with. Politics, religion, and parenting techniques probably come up and most likely, the views vary by person. When I attend dinner parties, however, the issue of food is often the hot topic of the night, and even hotter, the opinions surrounding the right and wrong way to eat. It’s not enough these days that we are eating more kale (thank you trendy farmers markets and Hollywood celebrities!), we have to now dissect the right and wrong way to eat it as well. It was discussions like these that motivated me to write this blog. After all, my career surrounds helping people to simply eat better — to get, what I call, the most bang for their nutritional buck. There are many factors that impact the amount of nutrients that you will derive from a food. Things such as cooking and ripening method, food pairing and even your own gut flora may impact how much benefit you get from plant-based foods. Different varieties of foods affect this as well. Not all nuts, apples or as you’ll read in my first example, potatoes are created equal. If you’re interested in knowing how science views the best way to eat, then read on. Spoiler alert: Raw is not always the right way to go!

Potatoes 

Think you’re getting the benefits of the potato vegetable when you consume French fries, mashed or baked potatoes from white potatoes? Think again! One study found that it was purple potatoes that gave the best benefits, like lowering blood pressure and reducing the risk for cancer. Further, a 2014 study found that purple potatoes surpassed their white counterparts when it came to high amounts of polyphenols and decreased effect on overall blood sugar response.

Carrots 

As fall gears up, our love of soup increases as well. Next time you’re making a batch of chicken noodle soup, resist the urge to cut up your carrots. One study found that cutting carrots increased surface size and allowed more nutrients to leach out. That means after washing and peeling, your carrots should hit the water in their whole form. Keep cooking (vs. raw) though. One study found that cooking carrots increased the bioavailability of carotenoids.

Tea 

If you want high nutrient absorption with your high tea, then forget about doing as the Brits do it! Several studies have shown that adding milk to your tea may actually take away some of the cardiovascular benefits that tea provide. Going with green tea? Add a little juice instead to sweeten. The vitamin C in juice may help to increase the bioavailability of green tea’s nutrients.

Garlic 

Don’t rush your garlic, CRUSH your garlic! Research indicates that crushing your garlic and allowing to sit for at least ten minutes released an enzyme called allicin that has been shown to help reduce the risk of cardiovascular disease by making platelets less sticky or more likely to flow freely through the cardiovascular system.

Salad dressing 

Fat free dressing may seem like a good idea in theory, but when you look at what you give up; it’s no match for the full fat counterpart. Several studies have shown the benefits that fat has when dressing your greens, from keeping you fuller and more satisfied after consumption to getting more nutrient absolution from your salad (specifically from lutein, lycopene, beta-carotene and zeaxanthin).

Apples & Pears 

Let your fruit ripen up a bit! One study found that the ripening process allowed the breakdown of chlorophyll in ripening apples and pears which, in turn, produced more “highly active” antioxidants in the fruit.

Broccoli

Broccoli is, without doubt one of the best foods you can feed your body! Broccoli is part of the brassica family of foods, a family that has shown to be quite effective in terms of prevention of certain cancers from breast cancer to skin cancer , but how you prepare your broccoli makes all the difference in the world. A 2008 study found that steaming was the only cooking method that completely preserved, and even increased, the cancer fighting components of broccoli. Boiling and frying were found to be the worst cooking methods. Still don’t want to ditch the boiled broccoli? Pairing with a spicy food may help! A 2012 study found that adding spicy foods to broccoli increased its cancer fighting power and the spicier the better according to the study authors!

Mustard

Mustard in any form is a fabulous condiment to add to sauces, salads and sandwiches, but if you’re interested in decreasing overall inflammation as well as reducing your risk for certain cancers then you better keep your mustard choices simple. That’s right! It’s the cheap yellow mustard options that have the best benefits. Why? Because they contain a compound called curcumin (that’s the active ingredient in turmeric) that not only gives cheap yellow mustard its yellow color, but all of its potential health benefits as well!

While the factors discussed in this blog have an impact on the best ways to consume your foods, the truth is, simply adding these foods to your diet is a huge step in the right direction. Once you have mastered a liking for these healthier food options, the next logical step is to prepare in the best way for maximum nutrient density!