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The Fair Skin Diet

author image Pat Pendleton
Pat Pendleton is a counselor and artist who has written about health, mindfulness and creativity since 1995. She writes a monthly column for "The Myeloma Beacon" and published "The Cracked Cup" in 2011. Pendleton holds a Master of Arts in transpersonal counseling psychology and art therapy from Naropa University.
The Fair Skin Diet
Close-up of raw almonds. Photo Credit Andy_Oxley/iStock/Getty Images

A fair complexion suggests skin with a light clear tone that reflects health and beauty. Several factors contribute to this appearance, such as adequate nourishment, hydration, sleep, exercise, cleansing, moisturizing and sun protection. The skin is your body's largest organ and it mirrors your inner well-being. The fair skin diet is about proper nourishment and lifestyle choices to help you cultivate a natural healthy glow.


Antioxidants, the dietary substances that inhibit cell damage and boost their ability to heal, nourish fair skin. Colorful fresh fruits and vegetables are full of vitamins A and C. Be sure to include carrots, mangoes, yams, tomatoes, berries, broccoli, watermelon, spinach, citrus fruit, peppers and coconut in your diet. The beta carotene that is active in vitamin A accumulates in the skin to protect against sun damage and other environmental assaults. Avocado contains vitamins A, D and E. Mushrooms, yogurt, whole-grain breads and cereals, eggs and poultry are high in the B vitamins. Add mushrooms, garlic, sesame seeds, cashews and asparagus for selenium. There is some evidence that people with higher levels of selenium in their system may be less likely to develop skin cancer.


Smooth and clear skin relies upon a well-functioning elimination system. High-fiber foods, such as whole grains and beans, help the liver and colon flush away toxins. Consume water throughout the day to assist the flow of nutrients and elimination of waste. Add the juice of a lemon to your water for additional cleansing and benefits of vitamin C. Watermelon juice is even more potent with vitamins A and B, along with C. Another alternative drink bursting with powerful antioxidants is green tea.

Good Fats

Some of the foods high in antioxidants are also high in Omega-3 essential fatty acids, the nutrients that reduce inflammation and prevent itchy, dry skin. Your fair skin diet will include olive and flax oil, salmon, tuna and halibut. Walnuts, almonds, pumpkin, sunflower and flax seeds also contain plenty of the good fats that promote smooth skin.


Choose whole unprocessed foods and avoid overcooking to preserve enzymes and vitamins. Fair skin may be sensitive to spicy, hot foods and stimulants, such as alcohol and caffeinated beverages. A flushed appearance develops when dehydration causes facial capillaries to enlarge. Use these foods moderately and consume extra water to compensate. While vitamin D from the sun is highly beneficial, limit your exposure to minimize sun damage that darkens pigment. Regular exercise allows oxygen and nourishment in the blood to reach the capillaries in the skin. Sleep allows the cells and tissues of the body to repair and grow. Lack of either exercise or sleep will interfere with the healthy glow of fair skin.


The cosmetics and lotions you apply to your skin are absorbed into the body just as the foods and drinks you consume. Choose products without alcohol and few harmful ingredients. Coconut oil is full of antioxidants and anti-inflammatory properties. It is also an effective moisturizer when applied directly to the skin. Food-based facial masks can be nourishing. Avocado mashed with a teaspoon of honey and a teaspoon of flax seed oil softens the skin. A mask of lemon juice and rosewater or a paste of ground mint leaves may have some lightening effect on darkened, sun-damaged skin. Rinse each mask application with warm water after 15 minutes.

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