Healthy Diet for Healthy Skin

If you want to achieve a healthy glow, radiant skin starts from within. For beautiful skin, you can make healthy lifestyle choices and eat nutritious foods that are packed with skin-boosting vitamins and nutrients. Following a healthy diet for healthy skin will not only give your complexion a boost, but also will help keep you feeling and looking good for years to come.

Significance

According to Healthy Women, an overall healthy diet is the best way to keep your skin radiant. If you eat a lot of fast food, processed foods, refined sugars and empty calories, you'll be more likely to have weight problems, diabetes and insulin imbalances, all of which can contribute to skin problems. Eating fresh fruits and vegetables, whole grains, lean proteins and low-fat dairy products, on the other hand, will equip your body with the tools it needs to keep your skin clear, moisturized and in good condition.

Features

For skin nutrition, eat a diet that is rich in antioxidants, including vitamins A, C and E. Antioxidants help protect skin from damaging effects of the sun, aging and environmental pollutants. Essential fatty acids are also important for skin, as they contain anti-inflammatory elements that keep skin clear and also help minimize fine lines and wrinkles, according to Sue Moores, spokeswoman for the American Dietetic Association. Zinc is another nutrient that helps skin stay healthy, as it promotes skin elasticity and firmness.

Types

Fresh fruits and vegetables, meats and whole grains are the best sources for skin-boosting nutrients. For vitamin A, eat salmon, apricots, mangoes, carrots, broccoli and pumpkin. Vitamin C-rich foods include oranges, blueberries, blackberries and kiwi. For a vitamin E fix, reach for avocados, spinach, eggs, nuts, lentils, corn, vegetable oils and whole grains. Essential fatty acids are found in fish such as salmon, herring, snapper and sardines, as well as in flaxseed. Foods that are rich in zinc include oysters, wheat germ, sesame seeds and roast beef.

Misconceptions

Eating a low-fat diet does not guarantee good skin health; there are unhealthy types of fat, including monounsaturated and polyunsaturated, in vegetable oils, avocados, fish and margarine. Saturated fats and trans fats are the damaging fats that can lead to high cholesterol, heart disease and obesity. On the other hand, foods with the other types of fats, including the essential fatty acids found in fish, have been linked to lower cholesterol and better skin health.

Considerations

When choosing healthy foods for your skin, pick the freshest ones possible, getting fruits and vegetables from local farmers markets when you can. The longer fruits and vegetables are stored, the more they lose their nutrients, says dietitian Beth Sumrell Ehrensberger. So buying locally will ensure your foods stay packed with benefits, giving your skin more vitamins and nutrients. Also, it's best to choose whole grains over regular breads and pastas, since whole grains have more vitamins and nutrients than their more processed cousins.

References

• Healthy Women: Healthy Skin Dos and Don'ts
• Ladies' Home Journal: 7 Miracle Foods for Healthy Skin
• Health Castle: Berries: Big Health Benefits in a Tiny Package
• Help Guide: Healthy Dietary Fats