Clear skin can be result of good genes, a good skin care routine -- or a good, healthy diet. Research has long showed that consuming foods rich in antioxidants can improve the appearance of skin. More recently, a 2007 study led by Robyn Smith and published in the American Journal of Clinical Nutrition suggests that eating a low-glycemic diet may help diminish acne and boost clear skin. However, although certain foods and diets may help improve skin, according to dermatologist Susan Taylor of the College of Physicians and Surgeons at Columbia University, it is healthiest to focus on eating a well-balanced diet rather than focus on strict diets or individual foods.
Whole Grains
Whole grain products are foods that are made with the entire grain kernel. Unlike refined grains, which use the part of the kernel with the lowest nutritional value, whole-grains are rich in fiber, iron and B-vitamins. In addition, whole-grains are low-glycemic foods, meaning that the body digests them slowly and glucose is released into the bloodstream at a steady rate. The subjects of the 2007 Smith study who ate whole grains along with other low-glycemic foods during the 12-week test period had much less acne than those subjects that ate high-glycemic foods. Whole-grain foods include whole wheat bread, brown rice, oatmeal, whole-wheat pasta, and bulgur.
Fish
Fatty fish, particularly tuna, salmon, mackerel and herring, can help you maintain clear, healthy skin. These types of fish are full of omega-3 fatty acids, essential oils that the body cannot manufacture on its own. According to an interview with Dr. Alan Logan, dermatologist and author of the book "The Clear Skin Diet," on NaturallySavvy.com, these fats keep the skin well-hydrated, reduce inflammation, and improve the appearance of your skin. Fish is also a low-glycemic food.
Spinach
Spinach and other leafy green vegetables such collard greens, kale and cabbage, are low-glycemic foods that are helpful for the skin. These vegetables are high in vitamins A, C and E, all of which contain powerful antioxidants known to attack unstable skin-damaging molecules called free radicals. In addition, most leafy greens vegetables are also rich in iron, which ensures that your skin receives enough oxygen, helping to provide it with a youthful glow.
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