- Drink plenty of water. While the exact amount you should drink each day varies, no one can dispute the role of good hydration in keeping your skin looking healthy, young, and radiant. Experts agree that when the hydration comes from pure, clean water-NOT soda and fruit drinks-the skin cells rejoice! Aim for six to eight glasses every day.
- Limit alcohol. *Avoid all alcohol if you are pregnant or breastfeeding.
- Sip green tea daily. This beverage contains polyphenols, which have anti-inflammatory properties that protect and benefit the skin's overall health. Enjoy one or two cups per day. *If you are pregnant or breastfeeding, consult your health care provider first.
- Avoid simple carbohydrates. Foods such as cookies, pies, cakes, candies, and pastries can increase acne breakouts due to insulin spikes.
- Nourish your skin. Eating healthy foods can protect, repair, and slow the aging process. Check out the chart below for the top ten nutrients that provide beauty benefits.
Nutrient Beauty Benefits Food Sources Keeps skin soft and supple. May help with acne control. yellow vegetables and fruits, apricots, carrots, spinach, pumpkin, cantaloupe, milk, yogurt, cheese Helps counter the effects of sun damage, smoking exposure, and pollution. broccoli, bell peppers, citrus fruits, kiwi, strawberries, cabbage, pineapple, tomatoes, dark green leafy vegetables Helps counter the effects of sun damage, smoking exposure, and pollution. almonds, avocadoes, peanuts, nuts, seeds, olives, asparagus, wheat germ, soybean and corn oils, dark green leafy vegetables Helps produce nails, skin, and hair cells. cooked eggs, rice bran, nuts, wheat-germ, meats, oatmeal meats, pork, poultry, fish*, legumes May help prevent skin cancer. Helps counter the effects of sun damage, smoking exposure, and pollution. whole-grain products, seafood*, meats, eggs meats, nuts, seafood*, dried beans and peas Can help control oil production and reduce acne lesions. wheat germ, meat, poultry, legumes, fish* and seafood*, whole-grains, eggs Helps produce the skin's healthy, natural oil barrier. Lubricates skin. cold water fish*, salmon*, sardines*, flaxseed oil, safflower oil, canola oil, olive oil, walnuts green tea, blueberries, blackberries, strawberries
Vitamin A
Repairs skin cells and tissue.
Vitamin C
Assists in collagen production, giving skin strength and elasticity.
Vitamin E
Improves skin texture and helps prevent wrinkles.
Biotin
Niacin
Smoothes dry, flaky skin.
Selenium
Copper
Forms elastic fibers that support the skin structure.
Zinc
Essential Fatty Acids
Antioxidants
Anti-inflammatory properties protect the membranes of skin cells.
* For information about eating fish during pregnancy, please read Casting Your Net on Seafood Safety.
The real secret to beauty is no secret at all. Eating these healthy foods will provide the nourishment your skin needs daily, from the inside out. It is the first step to soft, supple skin and a glowing, radiant you!
