Foods to eat for clear skin
The most basic skin care begins by eating right. To look healthy and have a radiant skin, you must eat healthy foods. Avoid eating junk food, as it has negative effects on your overall health.
It’s very important to know the right foods to eat for clear skin. Here is a list of foods you must eat in order to keep your skin looking healthy, young and radiant.
Fluids are essential to our skin diet as they help moisturize the skin. It’s recommended to drink 6-8 glasses of water per day. Reduce your intake of coffee or tea to a maximum of 2 per day. As well, don’t drink too much water 2-3 hours before going to bed. Avoid drinking sodas and alcohol.
Essential fatty acids include Omega 3 and Omega 6, and can be found in sardines, tuna, salmon, nuts, prawns, soya beans. Reduce the intake of saturated and processed fats if you want the essential fatty acids to work.
Antioxidants protect us from infection and can prevent us from degenerative diseases like cancer or heart disease, and help in destroying free radicals. Antioxidants can be found in berries, black grapes, Brazil nuts, broccoli, carrots, cherries, chestnuts, hazelnuts, kale, raisins, papaya, peas, peppers, prunes, spinach, sweet potatoes, and tomatoes.
Iron is used for the formation of hemoglobin. The lack of iron leads to anemia that shows up in our bodies by a pale complexion and dark circles under the eyes. The best sources of iron are: red meat, seafood, liver, eggs, spinach.
Vitamin A helps in the formation of new cells, this keeps our skin healthy and is vital for our eyes and hair. Vitamin A 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 is a powerful antioxidant, essential for the production of collagen. You can find Vitamin C in citrus fruits (orange, lemon, grapefruit, lime), tomatoes, potatoes, papaya, broccoli, Brussels sprouts, kiwi, strawberries, cauliflower.
Vitamin E helps our skin retain its moisture, and a lack of it leads to premature wrinkles, pale skin, acne, easy bruising and slow wound healing. Vitamin E can be found in: vegetable oils, nuts and seeds, peanut butter, whole grains, avocados, sweet potatoes.
Vitamin B complex helps to keep our skin moist and smooth, and can be found in: milk, oily fish, poultry, red meat, eggs, bananas, soya beans, whole grains, wheat germ, peanut butter, fortified breakfast cereals.
Beta-carotene 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 helps to protect against free radicals and counter dry skin. It can be found in: cereals, meat, seafood, offal, eggs, cheese, Brazil nuts, whole grains, mushrooms, beans, wheat germs.
Zinc is another mineral vital to the immune system. The lack of zinc produces stretch marks, a dull complexion, white spots on fingernails, dandruff. You can find zinc in: seafood, red meat, cheese, whole grains, mushrooms, offal, eggs, turkey, and nuts.
Follow a healthy diet to ensure the health of your overall body and keep your skin clear and good looking!
