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Eating for Clear Skin

healthy

A recent study provides further evidence of a link between acne, healthy skin & diet.

Participants were instructed to report all foods and beverages consumed from midnight to midnight, estimating portion sizes. In reviewing the data from three different groups, the researchers found that consumption of milk, sugary beverages; fatty and sugary products were all found to be independently associated with current acne. Greater carbohydrate intake and saturated fatty acid intake also were found to be independently associated with current acne.

The researchers noted several possible explanations which are associated with the production of sebum and thus the development of acne. The consumption of milk also generates an increase in IGF-1 production by the liver and an increase in circulating insulin level. Hence, milk consumption has similar consequences as a high glycemic-load meal. Given the potential overall health benefits of a healthy or low glycemic-load diet, effectiveness in acne, a low glycemic-load diet is a reasonable recommendation for patients looking for dietary modifications that may improve their acne.

On the up side, what are the 12 Best Foods for Healthy Skin?

As scientists learn more about diet and the body, it’s increasingly clear that what you eat can also significantly affect the health and aging of your skin.

1. Fatty fish

Fatty types of fish like salmon contain omega-3 fatty acids that can reduce inflammation and keep your skin moisturized. They’re also a good source of high quality protein, vitamin E, and zinc. In fact, an omega-3 fatty acid deficiency can actually promote dry skin. Eating fish can reduces inflammation, which can cause redness and acne. Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus. Getting enough vitamin E from fish is essential for helping protect your skin against damage from free radicals and inflammation

2. Avocados

Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin. Avocados contain Vitamin C - also an antioxidant that helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of aging

3. Walnuts

Walnuts have many characteristics that make them an excellent food for healthy skin.Walnuts are a good source of essential fats, zinc, vitamin E, selenium and protein — all of which are nutrients your skin needs to stay healthy.

4. Sunflower seeds

Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.

5. Sweet potatoes

Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage.

6. Red or yellow bell peppers

Like sweet potatoes, bell peppers are an excellent source of beta carotene, which your body converts into vitamin A. Bell peppers contain plenty of beta carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong.

7. Broccoli

Broccoli is a good source of vitamins, minerals, and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn.

8. Tomatoes

Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.Beta carotene, lutein, and lycopene have been shown to protect your skin against damage from the sun. . These carotenoids protect your skin from sun damage and may help prevent wrinkling.

9. Soy

Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body. Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity, and skin dryness, as well as protect your skin from UV damage.

10. Dark chocolate

If you need one more reason to eat chocolate, here it is: The effects of cocoa on your skin are pretty phenomenal. Make sure to choose dark chocolate with at least 70% cocoa to maximize the benefits and keep added sugar to a minimum. Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture.

11. Green tea

Green tea may help protect your skin from damage and aging.The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk, as there’s evidence that milk could reduce the effect of green tea’s antioxidants. The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness, as well as improve its hydration, thickness and elasticity.

12. Red grapes

Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes.Resveratrol is credited with a wide range of health benefits, among them is reducing the effects of aging.It’s not recommended to start drinking red wine just because of its potential health benefits. Instead, you should increase your intake of red grapes and berries.Resveratrol, the famous antioxidant found in red grapes, may slow your skin’s aging process by impairing harmful free radicals that damage your skin.

The bottom line…………..

What you eat can significantly affect your skin health.

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