No meal plan suits every skin condition. However, certain foods potentially promote an improved complexion by protecting the skin. In most cases, these foods are the same ingredients that show up in meal plans that promote a nutritionally balanced diet. Keep your meal plan for clear skin diverse to ensure you get sufficient fiber, antioxidants, vitamins and minerals.
Foods With Antioxidants
Although there is limited research on diets for healthy skin, certain foods have emerged as beneficial because they contain high amounts of antioxidants, which protect the skin. According to MayoClinic.com, you should eat meals centered around fresh fruit and vegetables, particularly yellow and orange ones such as apricots, carrots, squash and bell peppers. Berries, particularly blueberries, are a good choice. A salad of leafy greens and tomatoes is high in antioxidants. Some protein sources also provide skin-protecting properties. Eat legumes such as lentils, beans and peas as well as lightly prepared salmon and other fish. Nuts also have healthful properties for your skin, but you should choose those that have no salt, trans fat or sugar in their seasoning.
Foods to Avoid
A diet plan that supports skin health should limit or restrict certain foods. Foods high in fat, particularly saturated fat and trans fat, and diets centered around refined carbohydrates may promote skin damage. Clear your skin by choosing a diet with a moderate amount of healthy sources of fat. Switch to nonfat or low-fat dairy products. Instead of animal fat, eat plant-based fat from seeds, nuts, olive oil, flaxseed oil and canola oil.
Raw Food Diet
Nutrition expert Dr. Mehmet Oz recommends a four-week raw food diet to improve your health and the appearance of your skin. The first week of the diet has you eliminating red meat, simple sugars and white flour carbohydrates. Eat more raw food including fresh vegetables, fruit, fresh juices without added sugar, seaweed and young coconut milk. In the second week, eliminate all meat and dairy. In the third week, add soaked nuts and sprouted seeds to your diet plan. In the fourth week, eat a completely raw diet. After the month, transition back to eating some healthful cooked foods, but stick to eating several servings of raw food as well.
Beverages
Your diet plan for clear skin should consider your beverage intake as well. Reducing sweets can improve your skin's appearance, and many beverages contain added sugar and syrups. Avoid coffee drinks flavored with sugary syrups, packaged juice beverages, smoothies containing added sugar, and flavored waters. Instead, drink several servings of plain water every day. If you exercise vigorously, especially in hot weather, drink extra plain water.
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