Your skin helps protect
your body from toxins and illnesses and often plays a valued role in
appearance. Many factors contribute to your skin's condition, including
genetics, personal hygiene and whether you protect your skin from the
sun, smoke or drink alcohol excessively. Your diet also plays an
important role, according to the American Skin Association. Aim for a
balanced diet, based upon nutritious foods. For best results, seek
specified guidance from your dietitian or dermatologist.Fruits and Vegetables
Fruits
and vegetables are prime sources of antioxidants, such as A vitamins,
which help your body protect itself from infections and disease.
According to the University of Maryland Medical Center, vitamin A
contains properties identical to those of retinoid medications -- drugs
often used to treat acne. Fruits and vegetables particularly rich in
vitamin A and other valuable nutrients include apricots, tangerines,
cantaloupe, papaya, mango, carrots, spinach, kale, mustard greens,
broccoli, yams, pumpkin and butternut squash. Aim for a colorful variety
of fruits and vegetables for the broadest nutritional benefits.
Legumes
Legumes,
such as beans, lentils and split peas, provide rich amounts of fiber,
protein and macronutrients, including vitamins B-1 and B-6. Vitamins B-1
and B-6 may help prevent skin conditions and cracked skin around your
lips, mouth and nose, according to the American Skin Association. As
low-glycemic foods, meaning they have a mild impact on your blood sugar levels,
legumes may also help normalize your hormone levels -- a potentially
important aspect of managing acne. Healthy dishes made with legumes
include low-fat vegetarian chili, split pea or lentil soup, hummus and
edamame -- steamed soybeans.
Nuts and Seeds
Nuts
and seeds provide protein, protective nutrients such as iron and zinc,
and heart-healthy fats. Dermatologist Dr. Nicholas Perricone recommends
cutting back on saturated fat sources, such as butter, margarine and
high-fat cheese, and consuming more nuts and seeds for clearer,
healthier skin. In his book, "The Clear Skin Prescription: The Perricone
Program to Eliminate Problem Skin," he lists almonds, hazelnuts,
macadamia nuts, pumpkin seeds, flaxseed and sunflower seeds as
particularly beneficial varieties. Try topping whole-grain bread or
crackers with nut butters, such as peanut or almond butter, for similar benefits.
Fatty Fish
Fatty
fish, also called oily or cold-water fish, provides heart-healthy
alternatives to less-healthy protein sources, such as fatty meats. As
top sources of omega-3 fatty acids, fatty fish can help reduce
inflammation in your skin follicles and lead to fewer acne symptoms,
says Perricone. Fish particularly high in omega-3 fat content include
salmon, albacore tuna, halibut, mackerel, flounder, lake trout and
sardines. Use low-fat cooking methods, such as baking, broiling and
steaming, most often.
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