Have you ever heard the popular phrase "You are what You eat"? Whether you like it or not your diet will reflect on your skin. Eat healthy food, and you will look healthy. Eat junk food, you won’t be looking good. That is why it is important to know the right foods to eat for clear skin. This article will help you get on the right track of skin care, because it is not all about using creams and products; the most basic skin care begins by eating right.
First you should know that a diet for the overall health of the body is the best place to start, and in most cases that is enough for your skin, unless you have a deficiency of some type. But there are certain foods you must eat in order to keep your skin looking healthy, young and radiant.
Start by cutting junk food. People who eat junk food gain weight, have a pasty complexion and even bad hair. I know it is hard at first, but you can start little by little, always walking towards your goal. And please, don’t get into yo-yo diets. By gaining and losing weight constantly, your skin will stretch, and then remain saggy.
Fluids
Fluids are essential to our skin diet because they help moisturize the skin. Experts recommend that we should drink 6 to 8 glasses of water throughout the day, but don’t fall in the trap of drinking the 8 glasses in the morning, you should rationalize them and drink them in a natural way.
Don’t replace water for coffee or sodas. Caffeine is a diuretic (tends to increase the discharge of urine). Reduce your intake of coffee or tea to a maximum of 2 per day. Also don’t drinking too much water 2-3 hours before going to bed to avoid morning puffiness and skin stretch.
Alcohol is bad, avoid it at all costs if possible.
Essential Fatty Acids
Also called EFAs, they are obtained from food, because our bodies can’t produce them. There are two classes of EFAs: Omega 3 and Omega 6. For our skin Omega 3 is the one we need.
EFA’s should account for a 15% of our calorie intake, and can be found on:
* Sardines
* Tuna
* Salmon
* Nuts
* Seeds and their oils (ground flaxseeds)
* Prawns
* Soya beans
Reducing the intake of saturated and processed fats is very important if you want the EFAs to work. These fats cancel its effects.
Antioxidants
Antioxidant nutrients protect us from infection and can prevent us from degenerative diseases such as cancer or heart disease. These nutrients are found in Vitamins A, C, E and some B complex vitamins; and minerals selenium, manganese and zinc.
Antioxidants play a key role destroying free radicals (electrochemically unbalanced molecules that are produced within our bodies by chemicals, too much sun exposure and stress). Free radicals damage collagen, and collagen is what keeps our skin elastic.
We can find antioxidants in:
* Berries
* Black grapes
* Brazil nuts
* Broccoli
* Carrots
* Cherries
* Chestnuts
* Hazelnuts
* Kale
* Raisins
* Papaya
* Peas
* Peppers
* Prunes
* Spinch
* Sweet potatoes
* Tomatoes
Iron
Iron is used for the formation of hemoglobin. A deficiency in iron brings anemia, and this shows up in our bodies by a pale complexion and dark circles under the eyes. Iron is best processed from animal food but can be found also in some vegetables. The best sources of iron are
* Red meat
* Seafood
* Liver
* Eggs
* Spinach
Vitamin A
Vitamin A helps in the formation of new cell, this keeps our skin supple and is vital for our eyes and hair. If you are lacking of Vitamin A, your skin will be dry and flaky. It is manufactured by our bodies from beta-carotene and can be found in:
* Whole milk
* Whole butter
* Liver
* Oily fish
* Eggs
* Dark orange vegetables (carrots, sweet potatoes, winter squash)
* Dark green vegetables (broccoli, spinach, kale)
Vitamin C
Vitamin C is a powerful antioxidant, essential for the production of collagen (the elastic tissue in our skin that declines with age). Every time you are smoking, under stress or under too much sun exposure, your are draining vitamin C from your body, so it is best to avoid these situations in excess. Vitamin is found in:
* Citrus fruits (orange, lemon, grapefruit, lime)
* Tomatoes
* Potatoes
* Papaya
* Broccoli
* Brussels sprouts
* Black currants
* Kiwi
* Strawberries
* Peas
* Cauliflower
Vitamin E
Another antioxidant, Vitamin E has a powerful action against the damage of free radicals. This vitamin helps our skin retain its moisture, and a lack of it brings premature wrinkles, pale skin, acne, easy bruising and slow wound healing. Vitamin E can be found in:
* Vegetable oils
* Nuts and seeds
* Peanut butter
* Wheat germ
* Whole grains
* Avocados
* Sweet potatoes
Vitamin B complex
Keep your skin moist and smooth with Vitamin B complex. It releases energy from food for skin metabolism. This can be found in:
* Milk
* Oily fish
* Poultry
* Red meat
* Offal
* Eggs
* Bananas
* Soya beans
* Whole grain
* Wheat germ
* Peanut butter
* Fortified breakfast cereals
Beta-carotene
Beta carotene is the plant form of the vitamin A, converted by our bodies. It protects us from the aging effect of the sun and can be found in:
* Dark green vegetables (spinach, broccoli, watercress)
* Orange fruit and vegetables
Selenium
Perfect for protection against free radicals and to counter dry skin. Selenium along with vitamin E support the immune system. Found in:
* Cereals
* Meat
* Offal
* Seafood
* Eggs
* Cheese
* Brazil nuts
* Whole grains
* Mushrooms
* Beans
* Molasses
* Wheat germs
Zinc
Zinc is another mineral vital to the immune system. It manufactures collagen and speeds up healing in our bodies, included skin. A deficiency produces stretch marks, a dull complexion, white spots on fingernails, dandruff and stubborn blemishes. Zinc can be found on:
* Seafood
* Red meat
* Cheese
* Brewer’s yeast
* Whole grains
* Mushrooms
* Offal
* Eggs
* Turkey and nuts
As you see there are many components in our diets that can help our skin. Instead of making yourself a diet just for skin care, make one that works for the health of your overall body, and then, if you find a deficiency you will know what foods you need to eat to keep your skin clear and good looking. It’s all about balancing your diet.
The Healthy Skin Diet
We all want to have healthy skin. Whether you make an effort to go to the tanning salon on a regular basis to get a nice glow to your appearance or you are always making sure to moisturize daily to keep dry skin at bay, having a soft, smooth appearance just makes you look so much better.
The foods we choose to eat can also have a large effect on how our skin looks so it is important to become more aware of your diet if this is a goal for you. You've likely heard of the tale that chocolate causes pimples. The great news is this is completely false. In all reality, if a small piece of chocolate helps to reduce your stress levels that could actually prevent pimples since stress is a major factor in acne developing. I wouldn't recommend eating a full chocolate bar a day as that will add to your waistline but if you are a chocoholic and can control your portion size, go for it!
Here are a few dietary adjustments you should consider that do in fact influence how your skin looks.
Water
Not only do you need to make sure you are well hydrated so that your brain can function optimally (as it's affected by even slight dehydration), but you also need more water to flush your body out and help prevent skin dryness. Water helps to deliver nutrients and oxygen to the cells and carry away the waste products.
When the body senses you are dehydrated, it will draw upon the water balance from the skin in order to meet its needs. That is what causes dry skin. Solve this problem by ensuring you are getting at least 8 glasses per day, more if you workout, and then there will be no need to rob your skin of moisture. Keep in mind too that by increasing your servings of fruits and vegetables in your diet you will also be increasing water intake.
Iron
Iron is a much talked about nutrient, particularly among women. One of the primary reasons many people will experience fatigue is due to low iron stores, otherwise known as anemia. Vegetarians and those who aren't eating any red meat are particularly susceptible to this condition if they are not making a conscious effort to get other iron-rich sources in their diets. Additionally, most of the vegetarian sources of iron are not absorbed quite as readily by the body as the meat sources are.
The purpose of iron in the body is to deliver oxygen to the cells. When this is not occurring the skin will take on a dull appearance and is a sure sign you are not getting enough. You want to aim to get at least 18 mg of iron a day, preferably from sources such as lean ground beef, chicken breast, fortified cereal, legumes and lima beans. Make note that taking Vitamin C in along with your iron rich foods will help to increase the absorption so eat an orange or some red peppers along with your food.
Magnesium Rich Foods
Lastly, try and include more foods that are rich in magnesium into your diet. Magnesium and vitamin D will work together to try and preserve the underlying bone structure of your face that serves to keep skin tight against the bone. When the skin starts to become loose you will notice a sagging appearance and wrinkles may begin forming.
To get more magnesium in your diet, try eating more foods such as nuts, whole grains, spinach, pumpkin, squash, halibut and black beans.
So if getting better skin is something that interests you, be sure to eat the foods mentioned above daily or as often as you can. It can take a little time to notice significant improvements in your skins appearance but rest assured that by using the suggestions provided you will help your skin retain a more youthful appearance in the future.
Read More..
The foods we choose to eat can also have a large effect on how our skin looks so it is important to become more aware of your diet if this is a goal for you. You've likely heard of the tale that chocolate causes pimples. The great news is this is completely false. In all reality, if a small piece of chocolate helps to reduce your stress levels that could actually prevent pimples since stress is a major factor in acne developing. I wouldn't recommend eating a full chocolate bar a day as that will add to your waistline but if you are a chocoholic and can control your portion size, go for it!
Here are a few dietary adjustments you should consider that do in fact influence how your skin looks.
Water
Not only do you need to make sure you are well hydrated so that your brain can function optimally (as it's affected by even slight dehydration), but you also need more water to flush your body out and help prevent skin dryness. Water helps to deliver nutrients and oxygen to the cells and carry away the waste products.
When the body senses you are dehydrated, it will draw upon the water balance from the skin in order to meet its needs. That is what causes dry skin. Solve this problem by ensuring you are getting at least 8 glasses per day, more if you workout, and then there will be no need to rob your skin of moisture. Keep in mind too that by increasing your servings of fruits and vegetables in your diet you will also be increasing water intake.
Iron
Iron is a much talked about nutrient, particularly among women. One of the primary reasons many people will experience fatigue is due to low iron stores, otherwise known as anemia. Vegetarians and those who aren't eating any red meat are particularly susceptible to this condition if they are not making a conscious effort to get other iron-rich sources in their diets. Additionally, most of the vegetarian sources of iron are not absorbed quite as readily by the body as the meat sources are.
The purpose of iron in the body is to deliver oxygen to the cells. When this is not occurring the skin will take on a dull appearance and is a sure sign you are not getting enough. You want to aim to get at least 18 mg of iron a day, preferably from sources such as lean ground beef, chicken breast, fortified cereal, legumes and lima beans. Make note that taking Vitamin C in along with your iron rich foods will help to increase the absorption so eat an orange or some red peppers along with your food.
Magnesium Rich Foods
Lastly, try and include more foods that are rich in magnesium into your diet. Magnesium and vitamin D will work together to try and preserve the underlying bone structure of your face that serves to keep skin tight against the bone. When the skin starts to become loose you will notice a sagging appearance and wrinkles may begin forming.
To get more magnesium in your diet, try eating more foods such as nuts, whole grains, spinach, pumpkin, squash, halibut and black beans.
So if getting better skin is something that interests you, be sure to eat the foods mentioned above daily or as often as you can. It can take a little time to notice significant improvements in your skins appearance but rest assured that by using the suggestions provided you will help your skin retain a more youthful appearance in the future.
Skin Care & Nutrition
Overview
Radiant skin is a reflection of a health. Unfortunately skin is attacked daily by billions of free radicals including air pollution, iron in tap water, UV rays, stress, cigarette smoke and poor diet. Free radicals cause skin cells to break down, accelerating premature aging. Nutrients found in a healthy diet can neutralize free radicals, bolstering your skin from the inside to keep it glowing on the outside.
Antioxidants
Foods that contain antioxidants are key for healthy skin. Vitamin C is one of the most powerful because it helps both in the production and protection of collagen. For Vitamin C eat blueberries, oranges, Brussels sprouts, broccoli, strawberries, green peppers and kiwi. Pomegranate juice is another powerful source of antioxidants. It contains anthocyanins, which help strengthen the walls of the tiny blood vessels that supply nutrients to the skin.
Beta-carotene is another antioxidant and a must for healthy skin. It can be found in deep yellow, orange and red fruits and vegetables. Recent research published in the 2001 "International Journal For Vitamin and Nutrition Research", notes that antioxidants lycopene and lutein may protect the skin against harmful ultraviolet radiation from the sun. Both are plentiful in the pigment of red fruits and vegetables like tomatoes, watermelon, guava and pink grapefruit.
B Vitamins
B vitamins are skin-friendly nutrients that may help prevent skin disorders such as dermatitis, cracked lips, dry, flaky skin and skin lesions. Vitamin B is found in fat free milk, cheese, yogurt, whole grain cereals, bananas, chick peas, oats, peanuts, chicken breast, black beans, lentils and asparagus.
Vitamin E
To protect cell membranes and guard against UV radiation damage, you need vitamin E. Research published in the July 2006 "Journal of General Internal Medicine", suggests that vitamin E may work in combination with vitamin C to provide an extra boost of anti-aging skin protection. Eat eggs, avocados, spinach, seeds and whole grains to get your daily requirement of vitamin E.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential to healthy skin. They help maintain cell membranes which aids in moisture retention. Omega-3s also decrease ultraviolet inflammatory responses and offer protection against ultraviolet ray-induced skin lesions. The best source of omega-3 is cold water fish such as salmon and sardines. They're also found in walnuts, flax seeds, canola and olive oil.
Selenium
Selenium improves the elasticity of skin, helps to battle skin infections and repairs sun damage. It's also necessary for the production of glutathione, which neutralizes free radicals, and new research shows it might also help reduce the risk of skin cancer. Find selenium in Brazil nuts, whole-wheat bread, muffins, and cereals, turkey and tuna.
Fiber
Fiber keeps the digestive tract healthy and absorbing all the good nutrients your skin needs to stay radiant. Good sources of dietary fiber are whole grains, legumes, citrus fruits, nuts, and vegetables.
Green Tea
A study published in the 2001 "Archives of Dermatology" showed that green tea reduces sun damage and may help protect against the risk of skin cancer. The polyphenols in green tea also have anti-inflammatory properties to improve skin health .
Read More..
Radiant skin is a reflection of a health. Unfortunately skin is attacked daily by billions of free radicals including air pollution, iron in tap water, UV rays, stress, cigarette smoke and poor diet. Free radicals cause skin cells to break down, accelerating premature aging. Nutrients found in a healthy diet can neutralize free radicals, bolstering your skin from the inside to keep it glowing on the outside.
Antioxidants
Foods that contain antioxidants are key for healthy skin. Vitamin C is one of the most powerful because it helps both in the production and protection of collagen. For Vitamin C eat blueberries, oranges, Brussels sprouts, broccoli, strawberries, green peppers and kiwi. Pomegranate juice is another powerful source of antioxidants. It contains anthocyanins, which help strengthen the walls of the tiny blood vessels that supply nutrients to the skin.
Beta-carotene is another antioxidant and a must for healthy skin. It can be found in deep yellow, orange and red fruits and vegetables. Recent research published in the 2001 "International Journal For Vitamin and Nutrition Research", notes that antioxidants lycopene and lutein may protect the skin against harmful ultraviolet radiation from the sun. Both are plentiful in the pigment of red fruits and vegetables like tomatoes, watermelon, guava and pink grapefruit.
B Vitamins
B vitamins are skin-friendly nutrients that may help prevent skin disorders such as dermatitis, cracked lips, dry, flaky skin and skin lesions. Vitamin B is found in fat free milk, cheese, yogurt, whole grain cereals, bananas, chick peas, oats, peanuts, chicken breast, black beans, lentils and asparagus.
Vitamin E
To protect cell membranes and guard against UV radiation damage, you need vitamin E. Research published in the July 2006 "Journal of General Internal Medicine", suggests that vitamin E may work in combination with vitamin C to provide an extra boost of anti-aging skin protection. Eat eggs, avocados, spinach, seeds and whole grains to get your daily requirement of vitamin E.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential to healthy skin. They help maintain cell membranes which aids in moisture retention. Omega-3s also decrease ultraviolet inflammatory responses and offer protection against ultraviolet ray-induced skin lesions. The best source of omega-3 is cold water fish such as salmon and sardines. They're also found in walnuts, flax seeds, canola and olive oil.
Selenium
Selenium improves the elasticity of skin, helps to battle skin infections and repairs sun damage. It's also necessary for the production of glutathione, which neutralizes free radicals, and new research shows it might also help reduce the risk of skin cancer. Find selenium in Brazil nuts, whole-wheat bread, muffins, and cereals, turkey and tuna.
Fiber
Fiber keeps the digestive tract healthy and absorbing all the good nutrients your skin needs to stay radiant. Good sources of dietary fiber are whole grains, legumes, citrus fruits, nuts, and vegetables.
Green Tea
A study published in the 2001 "Archives of Dermatology" showed that green tea reduces sun damage and may help protect against the risk of skin cancer. The polyphenols in green tea also have anti-inflammatory properties to improve skin health .
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