SKIN FOOD

fruits-and-vegetables

Our skin is a direct reflection of what we are feeding eat.  Want a glowing complexion?  Have an important event, such as a reunion, that you are gearing up for?  Consider making some alterations in your diet to help your skin look its best.

Incorporating the following foods, while minimizing sugars, simple carbohydrates and processed foods, will help your skin by nourishing it from the inside and decreasing inflammation.

The Rule of 5- Try to have at least 5 servings a day of fruits and vegetables.  Vary the colors as much as you can.  Veggies that have been shown to be helpful include tomatoes, varied colored bell peppers, sweet potatoes, pumpkin, kale, spinach, avocadoes and carrots.  Fruits that have been shown to be helpful include berries, pomegranates, citrus fruits and red grapes.  These fruits and veggies are loaded with antioxidants, anti-inflammatories and healthy fats (avocado).  (these were just a few ideas, there are loads more!)

Adding nuts as a snack can also be beneficial.  Walnuts and Brazil Nuts are particularly beneficial due to their omega-3 fatty acids and, in the case of Brazil Nuts, selenium content.  (one Brazil nut has over 100% of the daily recommended Selenium!)  Almonds are also a great addition.  A small serving of nuts can be surprisingly satisfying.

Drinking plenty of fluid each day is also important.  Water, water with fruit or cucumber and green tea are great fluids to keep handy to maintain hydration.  The green tea is a touted antioxidant and anti-inflammatory.  (two servings a day seems to be ideal, more than that may be too much caffeine)

Here is one I love…. Chocolate!  Chocolate with at least 70% cocoa is actually a healthy snack in small quantities (that’s the hard part) as it contains flavonoids.  So, if you have a sweet tooth allow yourself this option knowing it could actually give you a glow!

The diet would ideally contain two servings of fish (for example, salmon) per week.  Healthy fats and lean proteins are recommended.  One exception is incorporating several eggs per week.  The egg yolks are high in saturated fat (approximately 5 grams) but are a great source of Biotin which is beneficial to the skin and hair.

So, if you are up for a little modifying of your diet the above recommendations may leave you with clearer skin with a nice glow in addition to giving all of your other vital organs a diet rich in healthy fats, sufficient protein, omega 3&6 and antioxidants.

Good luck!

 

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