Did you know that what you eat can affect your skin’s appearance? While it’s important to use the right topical products for your skin type and conditions, it’s just as important to treat your skin from the inside out. Skin is the body’s largest organ and what you ingest can have an impact on its condition and appearance.
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Research has revealed some known facts in regards to food and skin health. Certain foods can increase the risk of skin issues, while other foods can help to improve overall skin health:
foods to avoid
Those prone to acne breakouts should avoid the consumption of large amounts of sugar and dairy products. Sugar causes spikes in insulin and dairy boosts testosterone levels, as well as insulin. Both can stimulate the onset of acne.
Reduce the possibility for flare-ups by avoiding fried foods which can increase the production of the hormone androgen, increasing overall oil production.
Highly processed foods with unhealthy fats, along with refined carbohydrates (e.g. white bread and pasta), can promote premature skin aging.
Those with sensitive skin conditions prone to redness should avoid spicy foods as they can increase inflammation in skin.
foods to eat
High protein foods rich in omega-3 fatty acids (e.g. salmon, sardines, trout; fortified eggs) with the mineral zinc (e.g. turkey, lamb, oysters, pumpkin seeds, peanuts) help keep skin blemish-free and supple.
Sweet potatoes, kale, carrots, turnip greens, mustard greens, spinach, butternut squash and collard greens all contain beta carotene, which has skin protective properties.
Brightly colored fruits (e.g. blueberries, prunes, raisins, blackberries, strawberries, raspberries, plums, oranges, red grapes, cherries) are high in antioxidants, as is dark chocolate (more than 70% cocoa). Antioxidants help strengthen the body’s natural immune system and increase skins’ resistance to sun damage.
Be sure to keep your body, and thereby your skin, hydrated by drinking plenty of fluids, especially water.
Internal health contributes to a healthy complexion. The healthier your diet, the better for your skin health, as well as your overall health. For those who find it difficult to eat fresh food daily due to busy schedules, consider the use of oral supplementation, which also has positive effects on skin health.
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