What to eat for healthy skin

What you eat is just as important as what you wear. If you want to get rid of acne, prevent premature aging, and protect your skin from environmental stressors, the first step to beautiful skin is a healthy, balanced diet. Plant foods improve health and nourish the skin to the outermost layer.

Eat enough of the nutrients listed below and your skin will be much better. For me it worked!  

1. Drink plenty of water: Maintaining sufficient fluid in the body is essential for a healthy balance. Water plays an important role in the elimination of toxins present in the body and is very important in reducing inflammation and maintaining healthy skin.

2. Anti-inflammatory foods treat internal inflammation as well as skin inflammation such as acne, redheads, eczema and psoriasis. Anti-inflammatory foods include foods rich in omega-3 fatty acids (walnuts, hemp seeds, flax seeds, chia seeds, and even green vegetables) and healthful spices like turmeric, ginger, cayenne, and cinnamon.

3. Beta-carotene is a phytonutrient that gives carrots, sweet potatoes, and pumpkins their beautiful orange color. In the body, beta-carotene works as an antioxidant and promotes healthy cell growth, metabolism, skin health, and collagen production (for firmness and strength). It also helps eliminate fine lines and protects the skin from the sun.

4. Vitamin E is an antioxidant found in sunflower seeds, avocados, almonds, and even sweet potatoes. This antioxidant protects the skin from the sun, ensures good cell communication and is essential for collagen formation.

5. Vitamin C is very easy to get on a plant-based diet. This is good news because vitamin C is not stored in the body and must be constantly replenished. This antioxidant plays a key role in collagen production and protects the skin: Vitamin C is also used to treat skin conditions.

Not only citrus fruits are rich in vitamin C, fennel, sweet peppers, kiwi, broccoli and greens are also excellent sources of this vitamin. I often take liquid vitamin C during the winter for extra protection.

6. Probiotics are very important for healthy skin. A diet with enough probiotics will ensure a healthy microflora in the gut. A healthy intestinal microflora ensures good digestion, good absorption of nutrients and elimination of waste products. It also supports immunity, which affects the entire body, including the skin. My favorite probiotic-rich foods are kombucha, sauerkraut, kimchi, coconut kefir, and miso.

7. Zinc is an essential mineral that can be difficult to absorb in large amounts from plant foods. It helps support the immune system and balances the hormones responsible for acne. Zinc can be found in cashews, chickpeas, pumpkin seeds, beans, and oats. I also take a zinc supplement.

8. Healthy fats are very important for beautiful skin – skin cell membranes are made of fatty acids. I recommend whole food fats instead of pressed oils because you get other nutrients as well. For example, instead of using hemp seed oil for omega-3 fatty acids, I eat the seeds themselves and get protein, fiber, vitamins and minerals. For beautiful, glowing skin, lean on avocados, olives, and nuts.




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