Everyone wants glowing skin that looks and feels great. Skin is the fingerprint of what is going on inside body. From flaky skin to acne and dryness, all skin conditions warn people about the requirements of the body. Skin should be free from blemishes and should feel very smooth on touching. Many people struggle with skin problems like acne, dry skin, etc. However, most of people don’t realize that foods that are consumed by them can also affect the condition of skin. For healthy and radiant skin, the first thing you need to keep in mind is that you have to follow a healthy diet, eat plenty of fresh fruits and vegetables and have a good exercise program.
Healthy skin is a sign of having healthy body. In order for your skin to look good, you require to have your body healthy and functioning at its best. Diet for healthy skin can make a huge difference as it helps for the normal functioning of the body. Diet plan for acne is simply a way of eating claims to improves or eliminates acne. A skin condition, acne is characterized by plugging and inflammation that involves hair follicles and sebaceous glands. Sometimes, bacterial infection and pus formation also take place due to over activity of sebaceous glands at the base of hair follicles.
Possible causes of acne:
- Heredity
- Some types of medicine
- Hormone changes during pregnancy
- Starting or stopping birth control pills
- The hormones (androgens and estrogens) which can cause the oil glands to plug up more often
- Greasy makeup
- Improper diet
- Vitamin deficiency and stress
For acne, there are many treatments being recommended but giving proper attention to diet and eating habits can make a lot of difference. Generally, diet is dependent on the life style, health status and body type. An individual having acne should select right food and be aware about the food which is allergic to the body. Allergic food substances produce acne lesions and they can also worsen the skin conditions.
Some good nutritional tips are provided here which may help you to proper nourish your skin.
"Perfect" diet for healthy skin would contain all of the following foods, as per the consideration of many experts.
- Raw, organic nuts (including almonds, walnuts, and brazil nuts)
- Raw, organic seeds (especially mustard seeds, sunflower seeds)
- Fresh organic fruits (bright dark colored fruits packed with anti-oxidants and phytonutrients are preferred)
- Raw and lightly steamed organic vegetables (bright colored with phytonutrients and anti-oxidants preferred)
- Ensure that your diet includes plenty of vitamin C, eat citrus fruits and vegetables rich in vitamin C for example bell peppers, broccoli, cauliflower, and leafy greens. These foods can help to replace the loss of the vitamin through the skin.
- Good oils, such as flax oil, extra-virgin olive oil and macadamia nut oil
- Small amounts of whole-grain foods
- Organic, hormone free low fat beef, and poultry
- Oily, cold-water ocean fish (e.g., mackerel, lake trout, herring, sardines, albacore tuna and salmon) which are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
- Foods high in Omega-3 essential fatty acids (e.g., Cauliflower, Cabbage, Brussel Sprouts, and Soybeans)
Avoid following foods to prevent acne from recurring:
- Peanut products–Peanut products were found to cause acne flare ups in a study of 500 adolescents.
- Fried foods—Fried foods were found to cause break outs.
- Limit salt intake especially table salt or iodized salt– Many people with acne have elevated levels of iodine, found in table salt, in their blood stream during acne flare ups.
- Dairy products such as milk, cheese and ice cream
- Highly salty sacks such as chips, lunch meats, canned foods, and salted popcorn–These foods are high in salt and, in some cases, fat.
- Highly processed carbohydrates such as sodas, candy, and baked goods–High carbohydrate foods raise the level of insulin in the blood and elevated insulin level may raise the levels of acne–causing hormones in the body.
- Alcohol (except for small amounts of red wine occasionally)
Also, the foods that are high in Omega-3 EFAs (Essential fatty acids) have additional benefits:
- Reduce risk for depression, type 2 diabetes, fatigue, dry and itchy skin, brittle hair and nails, joint pain and other inflammatory related ailments.
- Reduce the amount of fat in your blood, lower triglycerides which in fact decrease the risk for heart disease.
In addition to the acne diet suggestions, taking the following supplements are suggested to help prevent acne:
- Vitamin A
- Vitamin E
- Vitamin B6
- Selenium
- Zinc
- Omega-3 Fatty Acid
- Chromium
- Vitamin C
- Water
Vitamin E:
Researches have suggested that potent antioxidant vitamin helps to reduce the harmful effects of the sun on the skin. It can also help to reduce wrinkles if/when you have any and make your skin look and feel smoother. Some studies shown that when vitamins E and A are taken together, people show a 70% reduction in basal cell carcinoma which is a common form of skin cancer.
Some recent research warns that large doses of vitamin E can be harmful. So, stay with 400 international units per day or less to be on the safe side. Vitamin E can soothe dry, rough skin when used in a cream, lotion, or serum form.
- Source: Naturally, vitamin E is found in nuts such as almonds, vegetable oils, seeds, wheat germ, spinach and other dark, green leafy vegetables.
Vitamin C:
It works by decreasing the damage that caused by free radicals, a damaging byproduct of sunlight, smoke, and pollution. Free radicals gobble up collagen and elastin, the fibers that support skin structure and make it fleshy and flexible.
- Source: Citrus fruits (especially kiwis) and vegetables (think tomatoes) replace the loss of vitamin C through the skin. You can also consume vitamin C supplements, from 500 to 1,000 milligrams. Combined with vitamin E, vitamin C supplements can also protect skin from sun exposure.
Vitamin A:
From a semi-regular diet, most people get enough vitamin A. When vitamin A levels drop even a little below par, some skin-related symptoms are seen including a dry, flaky complexion. This is take place because vitamin A maintains and repairs skin tissue. Alcohol and coffee deplete your vitamin A levels.
- Source: It can be found in carrots, mangos, sweet potatos, spinach, dried apricots (bonus fact: one apricot slice is equal to one of your five recommended daily portions of fruit/veg), milk, egg yolks and mozzarella cheese.
Vitamin B Complex:
The single most important B vitamin for skin is biotin, a nutrient that forms the basis of skin, nail, and hair cells. Biotin deficiency may end up with dermatitis (an itchy, scaly skin reaction) or sometimes even hair loss. Even a mild deficiency causes symptoms.
- Source of Biotin: The nutrient is also in many foods, including bananas, eggs, oatmeal, and rice.
Creams having B vitamins can give skin an almost instant healthy glow while hydrating cells and increasing overall tone at the same time. A specific B vitamin, Niacin helps skin to retain moisture, so your complexion looks more smooth and fab in as little as six days. It can work as a lightening agent to even out blotchy skin tone in higher concentrations. Also, it has anti-inflammatory properties to soothe dry, irritated skin.
Essential Fatty Acids (EFAs):
Lacking of essential fatty acids may be related with dry, inflamed skin, and frequently dotted with white / black heads. When deficiency of EFAs takes place in the body, the skin produces sebum, or oil, which can result in problems. Omega-3 and omega-6 fatty acids are must be balancing out in the body.
- Source: Most important omega-3s are found mostly in cold-water fish, including salmon, sardines, and mackerel, flaxseed, and flax and safflower oils. Taking supplements, for example fish oil capsules or evening primrose oil, may also help to keep your skin smoother.
Selenium:
This mineral plays a key role in skin cancer prevention. It protects skin from sun damage either taken in supplement form or in a cream. Selenium could reduce your chance of burning when you do spend any time in the sun and also it lowers your risk of skin cancer.
- Source: The best dietary sources of selenium include whole-grain cereals, seafood, garlic, and eggs.
Zinc:
It is especially important mineral for people having acne. Actually, sometimes acne itself is a symptom of a zinc deficiency. Zinc works to clear skin by taming oiliness and soothes spots into clearing sooner.
- Source: Food sources of zinc include oysters, lean meat, and poultry. Vegans can get zinc from milk, egg yolk, legumes, whole grains and nuts.
Water:
Drinking of enough amounts of water helps to flushing out the toxins from the body. Also, it will replenish all the fluids your body uses up, improve the functioning of your immune system, improve your circulation, and keep your kidneys performing at peak condition.
What Should I Eat for Clear Acne Free Skin? Acne Free Diet? video from Youtube:
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