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converted into nitric oxide—a chemical that allows blood vessels to relax, bringing oxygen and nutrients to your cells and promoting good circulation to your skin. Nitric oxide also acts as a neurotransmitter in the brain and helps the immune system function. L-arginine is of particular interest to people with hypertension, so walnuts can serve as a great addition to their diets.
    Mighty minerals. Walnuts contain both manganese and copper. Both minerals help enzymes that are important in antioxidant defenses. Copper contributes to hair color, and a deficiency of copper can cause changes in the pigment of hair.
    Ellagic acid. This antiaging antioxidant compound supports the immune system and appears to have cancer-fighting properties. Ellagic acid not only helps protect healthy cells from free-radical damage but also helps break down toxins and helps prevent cancer cells from reproducing.
    Melatonin. This hormone is more familiar for regulating sleep—remember to get your beauty rest!—but it also is a powerful antioxidant, so it gives your skin a beauty boost.
    A comprehensive study published in the
American Journal of Clinical Nutrition
ranked the antioxidant content of different foods, and walnuts are among the top items. When nuts and seeds are ranked according to their antioxidant content, walnuts come in first (followed by pecans).
    Many people are cautious about eating nuts, but research supports eating a small number of walnuts throughout your day. In fact, research has revealed that eating just four walnuts a day for three weeks significantly increases blood levels not only of alpha-linolenic acid, the essential omega-3 fatty acid, but also of its longer chain derivative, eicosapentaenoic acid. Additionally, several studies have demonstrated that walnuts are a heart-healthy food. In fact, the U.S. Food and Drug Administration (FDA) recently approved a qualified health claim describing the heart-protective effects of walnuts.
    Walnuts are a fantastic way to add nutrients, taste, and crunch to your diet. You can eat them by themselves or throw a handful into your cereal, salad, or stir-fry. You'll be happy to eat them when you try my delicious recipes for Spiced Walnuts and Oven-Crunchy Walnut Chicken Tenders (see Chapter 9 ).
10. Dark Chocolate
    Chocolate may be described as "sinfully delicious," but in fact it is a heavenly food with many virtues. I've included dark chocolate on my list of Top 10 Beauty Foods because it is a treat for your skin as well as your taste buds. Scientific articles published in the
Journal of the American Medical Association
and other journals reveal that dark chocolate contains as many polyphenols as red wine and has potent antioxidant, antiaging properties. Dark chocolate contains many natural chemicals, including the beneficial flavonoids epicatechin and gallic acid, which are plant compounds that possess antioxidant properties. If you've been reading this book from the beginning, you know that antioxidants rid the body of free radicals, prevent the cell damage caused by free radicals, and help protect your appearance from the signs of aging.
    Talk about beauty benefits from this delicious treat: a study that involved drinking cocoa (imagine!) showed an increase in blood flow to skin tissue, with improved skin hydration and reduced roughness and scaling among the female study participants. Dark chocolate also appears to protect skin against the damage caused by sun exposure, keeping the skin moist, smooth, and less scaly (see Chapter 3 ). Topical chocolate skin products are currently available, and chocolate-based treatments have become increasingly popular at spas throughout the country.
    Godiva, Neuhaus, Ghirardelli—these decadent dark chocolate treats should be savored on any day, not just on special occasions! While chocolate lovers would argue that any chocolate is delicious, not all chocolates are created equal, and the health effects of chocolate depend on how it is processed.