Eat These Eight Foods for Clear Skin
by Angela Santoriello
LIVESTRONG.com reports that what you “put on your plate can be just as instrumental to healthy skin as what you put on your face.”
According to healthy lifestyle author Lea Basch, a registered dietitian and founder of a renowned nutrition program in Colorado, the 30-year educator calls out certain fair that combines nutrition and science in a whole new light.
“Generally, eating a diet rich in whole foods and limited in processed foods is good both for your body and skin,” writes Basch, noting the chief nutritional traits in certain foods such as antioxidant and anti-inflammatory qualities. “Fruits and vegetables in particular contain powerful antioxidants that help protect skin from the cellular damage and signs of aging caused by free radicals.”
Breaking down the list, to a few of her own healthy food choices, Basch believes eight vegetables, fruits, dairy and legumes are the best and begins her list with carrots. “Loaded with beta-carotene, which is converted into vitamin A,” she said the particular mineral “is necessary for the maintenance and repair of skin tissue and prevention of a dry, flaky complexion.”
Next are strawberries, high in vitamin C, countering skin damage from sun exposure. Since the vitamin “strengthens the capillaries that supply the skin,” the result is less blemished, healthier skin made possible by free radical reduction. Also high in vitamin E, strawberries offer two strengthening minerals and awesome taste.
“Avocados are also high in vitamin E as well as essential fatty acids, which act as a natural moisturizer for your skin,” said Bash. “These fats fortify the cell membranes, which in turn helps prevent harmful substances from getting in -- like the stuff of whiteheads and blackheads -- and helps remove waste.”
After avocados, which also have an anti-inflammatory effect from antioxidants, the next food listed by Basch are eggs, with the expert explaining their excellent source of biotin that happens to be a B vitamin known for strong hair and nails. “Eggs also contain selenium, which protects the skin from age spots,” she added.
As for legumes, both Brazil nuts and almonds offer added benefits for healthy skin. Just like eggs, “Brazil nuts are a prime source of selenium,” said Basch, adding aside from swiping away spots, the mineral protects against cancer. “Almonds are a great source of essential fatty acids and vitamin E (similar to avocados above), which help to protect skin from sun damage,” she added.
After nuts comes fish, considered a “top source of anti-inflammatory omega-3 fatty acids,” according to Basch. Bringing on that strengthening selenium, choices like tilapia tuna, mackerel and halibut, are the best. “Seafood like oysters and crabs are high in zinc,” Basch said, noting it also clears up skin.
What you use to wash down all the delicious healthy choices is the last source of skin health. “Water should not be underestimated as a skin enhancer,” said Basch. “Water moisturizes the skin and flushes out your whole system. Even mild dehydration can cause your skin to look dry and tired.”
While making the right choices, Basch said it is just important to keep clear of foods high in saturated fat, sodium and sugar. “Eating a balanced diet, getting enough sleep and staying hydrated are all vital for your health as well as for your skin and can diminish the need to use lots of fancy (and expensive!) skin products,” said Basch.
If you or someone you know would like to learn more about skin care, please feel free to schedule a consultation or contact one of our representatives today!
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