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bright red carotenoid pigment that gives tomatoes, watermelons, and pink grapefruit their distinctive color. Believe it or not, tomatoes are one food I encourage you to enjoy processed. The lycopene in tomatoes is actually more easily absorbed by the body after it is processed into juice, sauce, ketchup, or canned tomato puree. Ounce for ounce, the greatest source is canned tomato paste. It's a great staple to keep in your pantry to add to soups or stews for an antioxidant boost.
    Lycopene. This powerful antiaging antioxidant is thought to have the highest antioxidant activity of all the carotenoids. Because of its antioxidant effects, lycopene may help protect against cardiovascular disease, cancer, macular degeneration, and possibly other diseases, such as diabetes andosteoporosis. One study that involved eating 16 milligrams of tomato paste every day for several weeks showed that ingesting lycopene may protect against sunburn.
    Additional antioxidants. Tomatoes contain other antioxidants that work hard to protect you from internal damage, including beta-carotene (see the vitamin A information in Chapter 7 ), vitamin C (see Chapter 1 ), and vitamin E (see Chapter 3 ). These antioxidants are known for their anti-inflammatory and antiaging properties. In addition, tomatoes contain the related antioxidants lutein and zeaxanthin, which are important to eye health.
    Mighty minerals. Tomatoes contain calcium, which you need for strong bones and teeth (see Chapter 6 ); iron, which benefits both your hair and your red blood cells (see Chapter 4 ); magnesium, which plays a role in over 300 chemical reactions in the body (see Chapter 6 ); and potassium, which helps regulate blood pressure and improves blood circulation (see the information in this chapter). Good blood circulation means efficient delivery of oxygen and nutrients to cells, ultimately giving you a healthy, radiant glow.
    It seems like nature decided to put a powerful combination of antiaging antioxidants into the beautiful and tasty package we call the tomato. You'll think of a hundred ways to add tomatoes to your diet, from putting a thick, vine-ripened slice on your veggie burger to adding canned tomatoes to your favorite chili recipe. I highly recommend the Fire-Roasted Tomato Soup in Chapter 9 .
9. Walnuts
    Smooth skin tone, healthy hair, vibrant eyes, and strong bones can all be attributed to the dominant nutrients found in walnuts. I've included walnuts among my Top 10 BeautyFoods because they are the only type of nut that contains a significant amount of beauty-enhancing omega-3 fatty acids, plus they also provide vitamin E, a fat-soluble antioxidant that helps protect cells from free-radical damage and is associated with beautiful skin (see Chapter 3 ). Walnuts contain:
    Omega-3 fatty acids. Walnuts contain alpha-linolenic acid, an essential omega-3 fatty acid. In addition to their beauty benefits, including keeping skin smooth and supple, omega-3s have been shown to protect against high blood pressure and heart disease, promote better cognitive function, and contribute to bone strength. They also have anti-inflammatory benefits that help relieve the symptoms of inflammatory skin diseases such as eczema and psoriasis, as well as asthma and rheumatoid arthritis. According to the Institute of Medicine, the recommended intake for alpha-linolenic acid is 1.1 grams per day (slightly more for men and pregnant women). One-quarter of a cup of dried walnut halves (about 12) contains 2.27 grams of alpha-linolenic acid, making walnuts an easy way to get our omega-3s.
    Vitamin E. This important antioxidant helps protect cells from free radicals that cause aging. Vitamin E is also an important nutrient for healthy, smooth skin. It helps to boost our immune system and may also keep our eyes bright by reducing the risk of cataracts.
    L-arginine. Walnuts contain relatively high levels of the essential amino acid L-arginine, which plays a special role in the body because it is