Think spots are something just teenagers get? Think again. Around 20 percent of women suffer from acne well into their 20s and 30s, which can be caused by anything from stress to hormone fluctuations and more. All is not lost, however – aside from topical over-the-counter treatments and antibiotics, there are a number of foods long-heralded for their skin clearing properties that, added to your diet over time, may help to significantly improve the quality of your skin. Try combining our top 32 vitamin-packed foods in a healthy diet plan plus fresh air, plenty of exercises, and a good skincare regime, and see if they make a difference.
An unhappy gut can mean unhappy skin. Kefir is one of the most probiotic-rich foods you can find and is excellent for aiding digestion problems, which can lead to inflammation in the skin. Pop into a Whole Foods, health store or M&S to get your fix.
“As well as containing vitamin C and minerals, moringa is rich in carotenoids, which have been found to accumulate in the skin and help protect it against damage from UV light.” says nutritionist Cassandra Burns. “Moringa powder can be added to smoothies or juices, or even used as an ingredient in baking or in dips – it has a much milder flavour than some other green foods such as spirulina.” Moringa is also utilised as an ingredient in hair care products.
Not only are berries jammed with skin clearing antioxidants, but they’re packed with fibre too: great for staving off hunger pangs and regulating insulin production. Try making a berry smoothie for breakfast or adding them on top of your porridge in winter.
It’s really hard to pick fault with a cup of peppermint tea, which is known for its potent healing and calming properties. Not only can it help to aid digestion, relieve stress – a common acne aggravator – treat headaches and clear sinuses, but it’s seriously good for the skin, too. Try swapping it in for your usual cup of builders brew and see if it makes a difference.
Deficiencies in minerals such as zinc and selenium have been linked to acne in some sufferers, which is why nuts – in particular pumpkin seeds and Brazil nuts – are a good, healthy snack to get used to. Selenium helps to actively increase the number of infection-fighting white blood cells in the body and strengthens their fighting power, while vitamin E, copper, magnesium, manganese, potassium, calcium and iron are all essential to skin health and function. Keep a bag in your desk for when your 3pm snack attack hits.
There is some evidence to suggest that removing dairy products from the diet can ease the symptoms of acne in some sufferers. However, there is little way of telling whether this will work for you or not unless you try substituting milk for an alternative and monitoring your progress over time. Oat milk is high in fibre, lactose free and is particularly high in vitamin E and folic acid, which supports healthy skin and makes it a great milk alternative. Luckily, most baristas have started stocking this alternative so you can still have your early morning coffee!
Forget cabbage – kale contains a full range of vitamins A, B complex, C, E and K, as well as potent levels of manganese, calcium, potassium, iron, magnesium, protein, folate and phosphorus (phew!). We love adding a handful into a vegetable soup, using it as a base for salads or even blended into a homemade pesto.
Drinking anti-oxidant polyphenol-rich green tea will improve your skin and boost your beauty. Pop a box on your desk and get sipping!
These tiny purple fruits are one of the most potent forms of antioxidants in the world, and as such, are fabulous for skin health, as they help to eliminate toxins and free radicals in the body. If you can’t get hold of them fresh, most health food shops tell concentrated juices and tablets – just be sure to go for natural products free from additives and artificial sugars. Some smoothies stands also sell acai bowls, so keep an eye out for them next time you’re after brekkie on the go.
Oysters are packed with skin clearing nutrients for relatively few calories. Expect to find everything from vitamin A to zinc and selenium in these bite-sized sea-dwelling beauty bombs. Down the hatch!
Not keen on seafood? Try sprinkling a handful of pumpkin seeds over your salad instead. Each kernel is high in vitamin E, zinc and omega 3 & 6 fatty acids, making them a good veggie skin clearing substitute. Why not make your own trail mix with pumpkin seeds, brazil nuts and dried dark berries? Delicious and nutritious.
Taken from GLAMOUR UK. Read the original here.
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