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