While genetics and environmental conditions are powerful determinants in the skin’s condition and appearance, a proper diet can give the skin a healthy glow. It can be challenging to maintain a balanced diet that delivers all the nutrients for a healthy body and complexion. Integrating a few key foods into your weekly menu, and see if you notice the results in your skin’s tone, texture and moisture content. Establish or maintain a daily sunscreen habit to maximize your skin’s healthy and beauty.
Things to Avoid
A healthy diet for beautiful skin begins with eliminating some of the foods that can dull skin tone and dehydrate the body. Processed foods and fast foods are the enemies of a good complexion. Many of these foods contain high amounts of sodium, fat and sugars, not to mention chemicals or preservatives, all of which can cause clogged pores, breakouts or dry, fragile skin.
Drink at least 8 cups of water every day. You can substitute herbal, green, black or white tea for some of this water, but avoid adding too much sweeteners. Tea hydrates the body just as water does, but adds antioxidants to the mix, which can boost the body’s ability to fight the damaging effects of pollution and chemicals on the skin.
Vitamin E and Vitamin A
Consume a diet rich in fresh fruits and vegetables, especially those containing vitamin A and vitamin E, which help blood circulate, creating a healthy glow. Good food sources for vitamin E include sunflower seeds, peanut butter, canned salmon, wheat germ, almonds, canned tuna fish, lobster and olive oil. Foods rich in vitamin A include carrots, sweet potatoes, cantaloupe, mango, spinach, egg yolk and milk.
One of the significant dietary factors in creating healthy skin is the substitution of whole grains for refined carbohydrates. Whole grains are rich in vitamins and minerals and are the basis of a high-fiber diet that helps the body eliminate toxins.
Fresh citrus fruits are packed with vitamin C, one of the elements that can help the body produce collagen. Collagen is a protein that binds together cells and tissues, giving skin a smoother look and improved elasticity. Foods rich in vitamin C, such as oranges, kiwis, red bell peppers, broccoli and strawberries, keep skin looking and feeling firm, helping to reduce the appearance of fine lines and wrinkles.