Whatever you eat has a direct effect on your skin. The diet plan for a clear, vibrant and blemish free skin is just a little more complex but with minimal efforts it can easily become a habit forming way to have rejuvenated skin, get a youthful look and help to reduce and prevent acne. It is an accepted fact that acne is strongly influenced by genetics. But, researches clearly show that genes can be influenced by kind of diet and lifestyle that one takes up. Thus, one needs to look closely at the food that is consumed every day. In order to have a glowing skin you should prioritize the intake of certain foods. Many food items can suppress inflammation and support antioxidant defense system in the body. The clear skin is a few steps away.
Eat nutrient dense meals so that hormones in your body remain well balanced. Similarly, keep your blood sugar and insulin levels balanced by taking nutrient rich food every two to three hours. This will help you to control cravings, making it easier for you to nurture yourself.
You can include following in your diet:
A lot of produce – Vegetables and fruits. Consume a minimum of 5 servings of deeply colored fruits and vegetables daily. Choose from red, orange, blues and purples. Fruits, especially berries and grapefruit are important to include in your diet. Beware of fruits which have a high concentration of sugar such as bananas, water melons and raisins.
Proteins – Include fish, especially the wild caught one is a good option. Small fish such as Sardines, Anchovies and Mackerel are a good choice. Canned wild Salmon is an easy option. Lean meat and poultry which is grass fed or free range are good as well. Try to limit intake of red meat once a week. Eggs have high Omega-3 content which is essential for skin. Consider eggs from free range and cage free source,
Take soy in moderation, especially the fermented soy such as miso and tempeh.
Carbohydrates – Take whole grains. Cook brown rice, quinoa, buckwheat, bulgur and barley for little longer time. Breads and pasta should be limited.
Fats and oils – Add extra virgin olive oil, canola oil, rice bran oil, Omega-3 rich oils.
Herbs and spices – Take ginger, turmeric and cinnamon.
Beverages – Green tea, tomato, 100% vegetable juices are good for skin.
Limit the intake of following food items:
White rice, mashed potatoes, white bread and pasta.
Baked food are processed, high in sugar and cooked in high dry heat.
Ice creams, sherbet, milk chocolates.
Oils like safflower, sunflower, soybean, butter and lard.
Beverages like soft drinks, soda, undiluted fruit juice, alcohol and milk. Red wine can be consumed in moderation on a regular basis as it is beneficial to your heart health.
Reduce the intake of processed, sugary, oily and fatty food.
Make your eating experience pleasurable and relaxing. Doing so will allow you to live a healthy life and have a completely clear, radiant and blemish free skin.
