Diets rich in fruits and vegetables are good for us, skin included.
Healthful foods reduce inflammation and decrease the likelihood of skin
breakouts. On the flip side, there are also a few studies that
scientifically support the role of two food groups in acne promotion:
dairy products and simple carbohydrates (think processed foods and
sugary soft drinks).
To keep your skin in tip-top shape, make sure you incorporate these
foods into your diet (along with a good skincare routine that features
Vitamin A. Vitamin A helps regulate the skin cycle
and is also the main ingredient in Accutane, an effective prescription
medicine for acne. Good food sources of vitamin A include fish oil,
salmon, carrots, spinach, and broccoli. Too much vitamin A can lead to
toxic side effects, however. Limit your daily dose to 10,000 IU and
never take it while pregnant or nursing.
Zinc. There is some evidence that people with acne
have lower than normal levels of the mineral zinc. Zinc appears to help
prevent acne by creating an environment inhospitable to the growth of P.
acnes bacteria It also helps calm skin irritated by breakouts. Zinc is
found in turkey, almonds, Brazil nuts, and wheat germ.
Vitamins E and C. The antioxidants vitamin E and
vitamin C have a calming effect on the skin. Sources of vitamin C
include oranges, lemons, grapefruit, papaya, and tomatoes. You can get
vitamin E from sweet potatoes, nuts, olive oil, sunflower seeds,
avocados, broccoli, and leafy green vegetables.
Selenium. The mineral selenium has antioxidant
properties that help protect skin from free radical damage. Food sources
of selenium include wheat germ, tuna, salmon, garlic, Brazil nuts,
eggs, and brown rice.
Omega-3 fatty acids. Omega-3 fatty acids support the
normal healthy skin cell turnover that helps keep acne at bay. You can
get omega-3 fatty acids from cold water fish, such as salmon and
sardines; flaxseed oil; walnuts; sunflower seeds; and almonds.
Water. Last but definitely not least, water. Many of
us have our morning coffee and then drink only one drink during the day
and one at night. Water helps hydrate your body and leads to plump,
healthy skin. Adequate hydration helps flush out toxins that can cause
skin problems. It is also essential for skin metabolism and
Sources: Mt. Sinai Medical Center,WebMD