Nutrition Spotlight: Eat for Healthy Skin (Sheet Pan Salmon with Vegetables)

Eating well is a great way to support healthy skin.  Here are several foods that can be good for your skin:

Salmon- a great source of omega-3 which is great for skin health and can also reduce inflammation in the body, potentially reducing the incidence of acne, too.

Walnuts- also a source of omega-3 as well as zinc which is involved in skin barrier function and wound healing and also serves inflammatory and antimicrobial functions

Avocado- a majority of calories in avocados is unsaturated fat which are associated with improved skin elasticity.

Tomato- a rich source of vitamin c which has antioxidant effects and aids in collagen production.  The lycopene found in tomatoes can also protect skin form UV ray damage.  Drizzle with olive oil and combine with green and yellow veggies for an easy way to enjoy increased vitamin C intake!

Green Tea- an excellent way to boost hydration and high in antioxidant content.  Green tea has been shown to improve skin elasticity, texture, and hydration.

Bell Pepper- high in vitamin C which has been shown to lower likelihood of wrinkling.

Kiwi- packed with vitamin C, but also contains vitamin E, which promotes skin integrity from UV rays and oxidative stress.  Also contains antioxidants that can further protect skin cells.

Broccoli- beneficial to the skin due to it’s vitamin c and zinc content.  Also has lutein which appears to protect the skin from damage induced by UV rays.

A quick and easy recipe for a skin healthy meal is Sheet Pan Salmon & Veggies.

Roasted Salmon & Broccoli, adapted from giveitsomethyme.com

Glaze

• ¼ cup coconut aminos (or soy sauce)
• 2 tablespoons honey
• 1 tablespoon brown sugar
• 1 tablespoon rice vinegar
• 1 tablespoon garlic, minced
• 1 tablespoon fresh parsley, chopped (or ½ tablespoon dried)
• 2 teaspoons ginger, grated
• 2 teaspoons sesame oil
• 1 teaspoon sesame seeds
• 1 teaspoon sriracha or chili garlic sauce(optional)
• ½ teaspoon white (or black) pepper
• 1 ½ tablespoons lemon juice

Salmon and Veggies

• 4 cups broccoli florets
• 1 bell pepper, chopped
• 1 red onion, cut into wedges
• 2 handfuls cherry tomatoes, cut in half
• 1 ¾ pounds salmon

Instructions

Glaze

1. In a small bowl, whisk the coconut aminos, honey, brown sugar, rice vinegar, garlic, parsley, ginger, sesame oil and seeds, sriracha, pepper, and lemon juice until well combined.

Salmon and Veggies

1. Preheat oven to 400 degrees F.
2. Place broccoli, bell pepper and onion on a large, rimmed baking sheet. Drizzle about one third of the glaze mixture over the vegetables and stir so they’re evenly coated.
3. Bake the veggies uncovered in preheated oven for 8 minutes.
4. After 8 minutes, carefully stir vegetables and push them to the sides. Arrange salmon fillets on the sheet pan and drizzle half of the remaining soy mixture over the salmon. Reserve the rest for serving.
5. Bake uncovered for 9 minutes. Then switch oven to broil. Broil for 2-3 minutes. Watch closely so the fish doesn’t burn. Salmon should be tender and slightly translucent in the center. You’re looking for an internal temperature of 120-130 degrees F when using an instant-read thermometer.
6. Transfer salmon, broccoli, pepper, tomato and onions to a serving platter or serve straight from the pan with rice. Pass remaining glaze separately. Add fresh avocado to plate if desired.

While proper nutrition is a key component to being healthy, additional action may be required.  Call (614) 319- 3354 to book our amazing services or to schedule a FREE assessment to see if Hyperbaric Oxygen Therapy is a good choice for your needs.

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