Foods to eat for a flawless healthy skin [An Acne-free Anti-aging Clear Skin Diet]
By now we all know that a good nutrition can affect your body organs positively in many ways and that includes your skin! The foods we eat everyday have a huge impact on the skin’s health.
Many studies have shown how dietary changes serve as a component or influence common skin conditions like acne, skin-aging, psoriasis, atopic dermatitis (eczema) and rosacea.
For certain skin conditions like acne, it is highly advisable to go easy on high-glycemic carbohydrates (pasta, white rice, white bread, sugar and sugary foods) as they release the hormone, insulin, which causes production of excess oils increasing your risks of acne. Other foods to watch out for are; dairy foods, saturated fats and trans fats.
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An acne-free anti-aging clear skin diet
The content written below is provided for information purposes only and is not a substitute for professional advice and consultation, including professional medical advice and consultation.
Essential fats
In a study by Meagen M.McCusker, healthy fats like omega-3 fatty acids and omega-6 fatty acids play a great part in your skin’s health as they help in oil production and hydration of the skin, reduce skin photoaging and inflammation alongside improvements in many other skin disorders like acne, atopic dermatitis, psoriasis, systemic lupus erythematosus, nonmelanoma skin cancer, and melanoma.
Foods to eat include;
- Fatty fish like salmon, anchovies and sardines
- Walnuts
- Chia seeds
- Flax seeds
- Eggs
Omega-3s are also proven to fight depression and anxiety which is associated with skin acne.
Extra Virgin Olive Oil is also one of the healthiest fats with great anti-inflammatory properties that protect skin elasticity and reduce the risk of sun damage which is associated with skin photoaging.
Low-glycemic Foods
The point of a low glycemic diet is to eat complex carbohydrates that are less likely to spike an increase in blood sugar levels which may release high levels of insulin, resulting into production of excess oils, increasing the risks of acne.
Foods to eat include;
- Legumes like beans.
- Whole grains like oats.
- Unprocessed fruits and vegetables (apples, broccoli, berries, bananas, leafy greens and carrots).
Vitamins A and E
In a study done by Pinar Ozuguz and colleagues, low levels of Vitamin A and Vitamin E were associated with severe skin acne so increased intake of foods rich in these vitamins can the severity of acne.
You might want to talk to a health provider before taking vitamin A supplements as they may be toxic to your vital organs.
Foods to eat include;
- Avocadoes
- Walnuts
- Broccoli
- Tomatoes
- Tofu
- Green-leafy foods
- Sweet potatoes
- Mangoes
- Carrots
- Beef liver
- Sunflower seeds
Antioxidant Foods
Antioxidants help neutralize free radicals that can harm the body cells. In a study published in the Lipids in Health and DiseaseTrusted Source, antioxidant supplements were used together with omega-3 and they reduced their acne and improved mental health.
Foods to eat include;
- Dark chocolate
- Green tea
- Coffee
- Berries
- Red or yellow bell peppers
- Broccoli
- Tomatoes
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Zinc Foods
Zinc is a very important mineral that our bodies use in many ways including collagen synthesis, immune function and inflammatory response, it is necessary for proper healing hence great in improving acne.
In a study published in BioMed Research International Journal, lower serum zinc levels were related to the severity and type of acne lesions in some patients with acne vulgaris thus higher consumptions may improve acne.
Foods to eat include;
- Shellfish such as oysters, crab, mussels, lobster and clams
- Nuts and seeds like pumpkin seeds, cashews, hemp seeds, etc.
- Fish like flounder, sardines, salmon and sole
- Meat such as beef, pork, lamb and bison.
- Poultry, for example; turkey and chicken.
- Whole grains such as oats, quinoa or brown rice.
- Some vegetables like mushrooms, kale, peas, asparagus and broccoli
- Eggs
- Legumes, for example; chickpeas, lentils, black beans and kidney beans.
Conclusion
Eat good, it will show!
Originally published at https://spooye.com