The word complexion
refers to the appearance, color and tone of your skin. In addition to
proper hygiene, protecting your skin from the sun and not smoking or
drinking in excess, certain foods may enhance your complexion and help
prevent skin conditions such as acne. For best results, discuss your
skin and dietary goals with qualified health care professionals.Fruits and Vegetables
Fruits
and vegetables provide significant amounts of vitamins, minerals and
antioxidants. According to Mayo Clinic dermatologist Lawrence E. Gibson,
M.D., antioxidants provide protection for your skin. Fruits and
vegetables rich in antioxidants include berries, cherries, oranges,
grapefruit, nectarines, apples, kiwi, papaya, mango, pears, plums,
tomatoes, spinach, kale, broccoli, asparagus, cauliflower, brussels
sprouts, string beans, bell peppers, squash, sweet potatoes, baked
potatoes with skin and carrots. The water content in fresh fruits and
vegetables contributes to hydration, which is also important for healthy
skin. Consume a variety of antioxidant-rich fruits and vegetables
routinely for best potential results.
Fatty Fish -- Omega-3 Fatty Acids
Fatty
fish, such as tuna, salmon, flounder, mackerel, herring, sardines and
halibut, contain rich amounts of omega-3 fatty acids -- healthy fats
your body requires and must obtain from food. Omega-3 fats are linked
with reduced inflammation, which may help alleviate acne, a common
inflammatory skin condition. Though numerous fish provide skin benefits,
Gibson recommends salmon in particular. If you do not consume fatty
fish regularly, ground flaxseed, flaxseed oil, walnuts, soybeans and
canola oil may provide similar benefits.
Whole Grains
Whole
grains provide rich amounts of vitamins, minerals, fiber and glucose --
your body's primary energy source. As low-glycemic carbohydrate
sources, whole grains have a milder impact on blood sugar levels
than refined grains such as white bread, processed snack foods and
sweets. According to research published in the "Journal of
Dermatological Science" in July 2010, a low-glycemic diet may help
alleviate acne. In the study, 31 males between the ages of 15 and 25
suffering from acne consumed a controlled low-glycemic diet or a
carbohydrate-rich diet without emphasis on glycemic index. At the end of
12 weeks, participants who consumed the low-glycemic diet had fewer
acne lesions than the control group. Examples of healthy whole grain
foods that may support a healthy complexion include whole-grain breads,
cereals and pasta; steel-cut or old fashioned oatmeal; barley soup;
quinoa; brown rice; wild rice; and air-popped popcorn.
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