A good head and a good heart are always a formidable combination. - Nelson Mandela

Five Foods That Help With Outer Beauty

Seafood

Seafood is a highly consumed food in Africa and there is early evidence to support adequate intake of 8-12 ounces per week with a cognitive boost and mood enhancement due to the essential omega-3 fatty acids. Try adding more salmon, mackerel, sardines, and shellfish to your plate, or algal oil if you are vegan or vegetarian.

Avocado

This nutrient-packed fruit is filled with vitamin B6 and magnesium, a combo that may help with serotonin production in your brain. Adding avocado slices to omelets, salads, and even smoothies will also help you get more fiber and healthy fats in your diet.

Beans and Legumes

Chickpeas, lentils, beans, and legumes also provide antioxidants, vitamin B6, and magnesium. They are protein-rich powerhouses, so try them as a swap for red meat in sautés and stir frys.

Whole Grains

Prebiotics, meanwhile, fuel your body’s probiotics so they can survive and thrive. Find them in 100% whole grains like oats, barley, and bran, as well as various fruits, vegetables, and beans. Eating more of these foods helps serotonin receptors in your GI tract function properly and they've been linked to reducing the risk of chronic disease.

Pumpkin Seeds

An ounce of pumpkin seeds provides nearly 20% of your daily value of magnesium, plus potassium. Sprinkle these seeds and nuts, like walnuts, peanuts, pistachios, and cashews on your meals or snack on them plain for a nutrient boost.

Easy seafood recipe from the Spice Island of Zanzibar.

Zanzibar is a group of islands in the Indian Ocean off the east coast of Africa. There are hundreds of seafood recipes our favorite is an easy 20-minute Zanzibar shrimp recipe.

There are hundreds of seafood recipes; our favorite is 20-minute Zanzibar shrimp.

Easy 20-Minute Zanzibar Shrimp

Ingredients

1 pound peeled and deveined large shrimp

2 onions, finely diced

3 garlic cloves, crushed

2 hot peppers, chopped

3 tomatoes, finely diced

½ teaspoon ground turmeric

½ teaspoon ground cumin

½ teaspoon ground coriander

1 teaspoon ground cardamom

1 teaspoon salt

2 cups shrimp stock

2 cups coconut milk

2 tablespoons peanut oil

Directions

Heat a deep-sided frying pan until hot and add the oil. Add the onions, garlic, hot pepper and tomatoes and cook for about 5 minutes. Add spices to the onion tomato mixture. Add the shrimp stock and coconut milk to the pan and bring to the boil. Add shrimp to the pan and simmer for 5 minutes, until the shrimp is cooked through. Serve over rice.

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Meet the Author.

Being African in America I have grown up learning about different ethnic cultures. My mother is a historian of African culture and history and her influence expanded my activities to several best-selling cookbooks, magazine columns, self-branded products, and a popular African culture and food blog.