Swap out your refined flours and white rice for their whole-hearted cousins. Whole grains like brown rice, whole oats and quinoa have a wonderful, nutty flavor (when prepared properly) and their high-fiber content can help prevent some diseases like colon cancer. They also are very good for your skin. Add more fiber to your diet with legumes like lentils and beans - versatile and easy on the budget. Studies have also shown that the higher your fiber intake, the lower your CRP level. (CRP stands for C-reactive protein, which is the indicator of how much inflammation is in your system. This can be measured by a simple blood test.)
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In small amounts (because they are high in caloric content), nuts and seeds such as walnuts, cashews, almonds, and flax or pumpkin seeds, can play a big role in keeping you youthful-looking and healthy. The oils they provide give your skin that dewy look, and they are chock full of minerals like selenium and magnesium. These are vital to the proper functioning of your immune system.
Don't forget to heap on the berries! And they don't have to be those exotic, mystical fruits like the acai berry that some claim to be the next magic pill to fight aging. Save your money and buy blueberries (frozen is fine, and much cheaper, especially when they are out of season), blackberries, strawberries or cranberries. Bursting with skin-friendly antioxidants, vitamin C and minerals, think of them as your good-health allies. If you only have a small budget for organic produce, use it on these. Fruits like berries and apples are among the produce that the Environmental Working Group calls "the dirty dozen," as they absorb the most amount of pesticide.
