That's Fit

Each week, we'll be naming a Super Food and offering unique ways to use those Super Foods that pack nutritional power. After all, you are what you eat -- make it count!

Few health foods can be found in the junk food aisle of your local grocery store. But there is one healthy item to be had in the seemingly endless sea of stuff that's bad for you. I'll give you a hint: it comes in little tins. Give up yet? Next time you're not sure what to pick up for a quick a delicious snack, nuts are your best bet.

But wait a second, you say. Aren't nuts high in fat? And salt? And calories? The answers to those questions are yes, yes and yes, but don't be too quick to write nuts off -- I'll tell you why.

My skin is okay, but my nails suck. They're so soft, they just tear right off. Here are four supplements recommended by scientists to buff up your skin and nails:

• Biotin: Studies show 2.5 mg of biotin daily boosts nail strength, Thicker hair may also be a bonus. It's tough to get enough biotin in your diet, so check out Appearex, a biotin supplement which will cost you $25 for a three-month supply.
• Heliocare: Slathering sunscreen is important, but popping a Heliocare supplement can bolster the skin's ability to protect itself from the sun's rays. If sunburn often bites you, one dermatologist recommends taking one capsule 30 minutes prior to heading out in the sun, and another 3 hours later. Cost: $60 for 60 capsules, not cheap!
• Omega-3 fatty acids: Make sure you consume good sources of omega-3s and your skin will thank you. Eating fish a couple times a week, along with 1,000 mg of omega-3 oils daily is a simple method to feed your skin. Check out Nordic Naturals Omega-3 Purified Fish Oil ($27 for 120 soft gels) or Kirkland Signature Fish Oil ($9 for 400 soft gels).
• Imedeen: Postmenopause is not always kind to your skin. This biomarine-based complex can make the over 50 crowd's aging skin firmer and smoother. For women aged 35 to 50, Imedeen Time Perfection increases skin's moisture content, reduces fine lines and fades sunspots. These are pricey! A three-month supply of Prime Renewal is $245, while Time Perfection costs a bit less at $180.

Gotta try some Appearex.

I'm now in my fourth year of being a 20 something, and -- while I'm generally aware of the sorts of foods that will keep my body healthy -- I only recently learned that some nutrients are particularly important for those of us who've yet to reach 30.

The first is protein. If you're in your 20s, chances are you lead a fairly hectic lifestyle, and have a tendency to eat on the go. But be careful -- if you're saving time by skimping on meals, you might be falling short of your Recommended Daily Allowance (RDI) for protein, which means your body isn't getting what it needs to build muscle.

We also, apparently, should be eating more potassium. Potassium also helps to build muscle, but a number of us don't get as much as we need. You can find all the potassium you need in fruits and vegetables.

Lastly, us 20 somethings should make sure we're getting enough omega-3 fatty acids. Women in particular are susceptible to depression in their 20s, which can occur due to low serotonin levels. Omega-3 fatty acids can help keep those levels where they need to be.

[via Fit Sugar]

As I posted on yesterday, a recent study has linked the typical teenage diet in the U.S. to poor lung function during those critical years. What, then, are the best things to eat to promote healthy lung function? The answer came from the same study.

Vitamin C and omega-3 fatty acids are a great part of an everyday healthy diet. But to those teens who may be suffering from asthma and related bronchial conditions, certain Vitamin C-containing fruits and foods rich in omega-3 fatty acids may be better at taming those symptoms.

A new study points out that both Vitamin C and omega-3 fatty acids, when depleted in the bodies of teenagers, caused an increase in respiratory symptoms and had lower pulmonary function than those with a higher intake of these two nutritional staples. Vitamin C and omega-3 fatty acids are good to have in our diet at any age, but if those teens can slow down to eat right, they may not get tired from running those busy social lives.

In most cases, lower fat foods are considered better for you health -- except when it comes to fish. Fish--especially the fatty kinds--are are considered a super-food in terms of their healthy qualities, one in patrticular: Omega-3 fatty acids. Fatty fishes include yummy varieties like salmon, tuna, mackerel, trout and even sardines. Not that other fish varieties aren't healthy, but you should try to get some of these ones in. For example,4-oz of Salmon offer 83% of your recommended amount of Omega-3, while cod only offers 15%.

The ADA currently recommends two 4-oz servings of fatty fish a week, and although its extremely healthy, it's also high in calories, so be sure to watch what you eat, even when it comes to fish.