11. Olives & Olive Oil
A staple in the Mediterranean diet, olive oil is high in monounsaturated fats and powerful antioxidants like vitamin E which helps support the health of your skin, hair and nails. The polyphenolic compounds found in olives and olive oil may help protect cells from disruption and improve blood flow throughout your body.
But the benefits go beyond just skin health. One study in the Journal of American College of Cardiology found that people who consumed more than half a tablespoon of olive oil per day had a lower risk of mortality compared to those who did not.
Incorporate good quality olive oil in salad dressings or on your favorite roasted vegetables. Olives themselves are a filling snack that provide a dose of filling fiber too, just don’t go overboard as they tend to be high in sodium.
12. Flaxseeds
These small but mighty seeds are a great plant-based source of omega-3 fatty acids, fiber and more. Research even suggests that consuming flaxseeds, specifically flaxseed oil, can increase skin hydration and smoothness. Just note that flaxseed oil has a very low smoke point and is best used raw.
When it comes to the actual flaxseed itself, there is an important distinction between whole versus ground. Whole flaxseeds have a longer shelf life but can be difficult for the body to break down and digest, whereas ground flaxseeds are easier for the body to digest but do tend to have a shorter shelf life, so it’s best to store them in the fridge to prevent spoiling.
Try adding ground flaxseeds to your morning yogurt parfait or adding them to a smoothie. Since flaxseed oil has a low smoke point, it is best used in healthy homemade dressings and for drizzling.
