| Your skin needs proper care and nourishment to | | | | (4) Avoid fried and fatty food. |
| look and feel healthy and avoid acne and | | | | Limit red meat - Red meat contains lots of |
| premature aging. The cheapest and most | | | | saturated fats, which can cause inflammation. |
| effective way to have healthier and clear skin is | | | | Vitamins and Supplements for clear, healthy |
| by changing your diet to a beautiful skin diet. | | | | & glowing skin |
| What is a beautiful skin diet? | | | | Vitamins and minerals are essential and helpful in |
| If you eat nutritious food that is part of the | | | | improving your skin's health and is a vital part of |
| beautiful skin diet, your skin will have a glowing | | | | the acne free diet. If you do not consume enough |
| and radiant look and helps to prevent pimples and | | | | vitamins from food, then you should take |
| acne from occuring. You too can have a beautiful | | | | supplements. Good places to get high quality |
| skin if you eat healthy, fresh food and take the | | | | supplements and vitamins are and House of |
| right supplements and vitamins. In addition, you | | | | Nutrition Homepage. |
| should keep your skin hydrated by drinking | | | | (1) Let us start by discussing the importance of |
| enough water. You should take at least 10 to 12 | | | | Vitamin A. This vitamin, more specifically |
| glasses of water a day. This is to avoid | | | | beta-carotene, is very food for the eyes as well |
| dehydration that will affect your cellular | | | | as for the skin. Vitamin A is important in repairing |
| metabolism and help to flush out the toxins in | | | | and protecting the skin tissues. A lack or even a |
| your body. Drinking enough water a day can | | | | small drop in the required amount of this vitamin |
| make your skin clearer and healthier. | | | | will immediately be manifested by the body, |
| The following food are known to contain lots of | | | | especially by the skin itself. Flakiness and drying of |
| antioxidants, vitamins, nutritions that give you a | | | | the complexion is a good example the signs of |
| clear, acne free and healthy looking skin: | | | | vitamin A deficiency. To avoid these |
| (1) Consume these healthy fats - Omega-3 fatty | | | | consequences, it is best to take foods that are |
| acids and Omega-6 fatty acids are essential fats | | | | filled with vitamin A, such as fruits and vegetables. |
| that the body cannot produce. They must be | | | | (2) The next vitamin on our list is Vitamin B for |
| consumed through diet. These essential fats are | | | | Vitamin B Complex. The most important "B" to |
| responsible for reducing skin inflammation and | | | | remember in Vitamin B complex is Biotin. This |
| improving blood circulation, giving you a clear, | | | | nutrient is responsible for the formation of the |
| glowing skin and helping you to prevent | | | | nails, hair, and skin cells. Biotin is found in various |
| premature aging. Food that are rich in these | | | | types of food such as eggs, rice, oatmeal, and |
| healthy fats include salmon, sardines, mackerels, | | | | bananas. Even the human body creates its own |
| nuts (walnuts, almonds), seeds (pumpkins, | | | | biotin. |
| sunflower), and flaxseed and olive oil. | | | | However, the fact that our body produces it |
| (2) Eat fish 3 times a week. Since these fish can | | | | doesn't mean that you should stop taking food |
| contain toxic metals, consumption of these fish | | | | and other supplements rich in Biotin and the entire |
| should be limited to 3 times a week. | | | | vitamin B complex. A lack of this important |
| (3) Eat plenty of fresh fruits and vegetables each | | | | nutrient may result in dermatitis or skin |
| day - colorful fruits and vegetables, garlic, and | | | | inflammation accompanied by itchiness and |
| onions are essential for clear, healthy skin. The | | | | redness of the skin. Hair loss is also another |
| more colors, the more they contain antioxidants | | | | symptom for vitamin B complex deficiency. |
| and vitamins. Carrots, tomatoes, romaine lettuces, | | | | There are now available creams in the market |
| spinachs, cantaloupes, berries, beets, cabbages, | | | | which contain B vitamins. These creams help |
| broccolis, and kales are excellent sources. | | | | restore or bring radiance to the skin as it |
| (4) Get Enough Fiber - Fibers aid the digestion | | | | moisturizes skin cells and improve the entire body' |
| process and helps to remove toxins from the | | | | s skin tone. Aside from biotin, Niacin is another B |
| body. Build-up of toxins are the main cause of | | | | vitamin which helps bring back moisture to the |
| acne and other skin problems. Food rich in fibers | | | | skin in almost less than a week. They work by |
| include oatmeals, whole grains, beans, lentils. | | | | relieving dry and chaffed skin. It also serves as a |
| (5) Eat organic and fresh, unprocessed food as | | | | skin lightener which can clear up blotchy skin. |
| much as possible - Chemicals and pesticides cause | | | | (3) Vitamins C and E are also good for the skin. |
| build up of toxins in the body and strain the liver. | | | | Individually, vitamin C helps protect the skin from |
| Too much toxins will result in dull, acne skin. | | | | skin cancer normally caused by very long and |
| Therefore, it is better to eat food that is fresh | | | | frequent exposures to the sun. Vitamin E, on the |
| and organic as much as possible. | | | | other hand, is responsible for the reduction of |
| Eat dark chocolate - Dark chocolate contains a | | | | wrinkles and photo damage. A 400 mg dose of |
| potent antioxidant known as polyphenols that can | | | | natural Vitamin E every day would help prevent |
| fight inflammation. | | | | this damage and enhance the skin's texture. |
| The above food is vital to supply your body with | | | | Together, these two vitamins work in reducing |
| potent antioxidants and vitamins, while reducing | | | | DNA damages in the skin cells. This fact made |
| inflammation and toxins build-up. Certain food, | | | | researchers come to the conclusion that |
| however, can have opposite effects and are | | | | antioxidants help defend the body's skin cells from |
| considered bad for the skin. | | | | further DNA damage. The vitamins C and E also |
| Below are the food that you should limit or avoid: | | | | lessen damages brought about by free radicals, |
| (1) Reduce intake of dairy products - Dairy food | | | | which are detrimental byproducts of pollution, |
| can cause inflammation and trigger skin conditions. | | | | smoke, and exposure to too much sunlight. These |
| You may replace with soy milk and yogurt. | | | | free radicals gorge down elastin and collagen |
| (2) Reduce consumption of sugar and | | | | fibers that are important to the structure of the |
| carbohydrates - Carbohydrates are food | | | | skin. |
| components that act as a source of energy. | | | | (4) Omega 3 acids - If you do not consume |
| However, too much carbohydrate is not always | | | | enough fish, taking daily omega-3 acids |
| beneficial to the body. When you eat too much | | | | supplements are recommended to fight |
| food that is rich in carbohydrates, your pancreas | | | | inflammation and increase blood circulation. |
| has to increase its insulin production. This results in | | | | (5) Alpha Lipoic Acid - This is a potent antioxidant |
| damaged cells and collagen, resulting in wrinkles | | | | that helps your body fight inflammation. |
| formation and sagging of the skin. So limit your | | | | As you can see, you don't have to spend a |
| consumption of food such as white bread, rice | | | | fortune to have a healthy skin. Just follow the |
| and pasta, cakes, biscuits, and pastries. | | | | beautiful skin diet regimen which includes eating |
| (3) Minimize or avoid alcohol consumption - Alcohol | | | | food and fruits rich in antioxidants and vitamins |
| can increase liver toxicity and can cause acne | | | | goes a long way to help you maintain a radiant, |
| breakouts in some people. | | | | healthy, and clear skin. |