Do You Have Problem Skin From Your Diet?
Youthful skin is important to all of us, as well as a healthy and slim body. But what if that diet you’re on to keep your slim body is affecting your skin? The food you eat matters just as much to youthful skin as it does to your waistline.
Listed below is a review of six of the most popular diets by top doctors and their recommendation on how to alter it to have a clear complexion and youthful skin.
Fish, leafy greens, olive oil, and fruit are the stars of this heart-healthy, slim body diet. But the benefits don’t end there, the Mediterranean Diet may also protect against melanoma (the deadliest form of skin cancer). On the skin side, the omega-3 fatty acids in fish help keep skin-cell membranes strong and elastic. And antioxidants in leafy greens and olive oil may protect against ultraviolet light and other environmental issues that break down collagen and elastin – the result: more youthful skin.
Skin Alter: Red wine contains resveratrol, an antioxidant that’s great for skin – but sip in moderation. Overdoing it can dehydrate you, leaving your skin too dry.
Vegetarians eat more fresh produce and whole grains, which is good news for your skin. The antioxidants in these foods neutralize the free radicals that contribute to wrinkles, brown spots, and other signs of aging. Plant-based protein sources may also have super skin benefits, i.e. beans contain pimple-fighting zinc and decrease inflammation, reducing redness, pimples, and wrinkles. On the other hand, studies suggest that dairy contributes to acne.
Skin Alter: Veggie diets tend to be low in fat, so incorporate ground flaxseeds and olive and safflower oils to help your skin retain water, making it more supple.
Cutting down on saturated fat, which is found in red meat and whole milk, is great for your heart and waistline. A diet low in animal fat also stems the production of free radicals that can prematurely age skin. Still, your skin needs some fat, especially the good kind found in nuts and olive oil. Fat helps your body absorb complexion-friendly antioxidants and fat-soluble vitamins and strengthens cell membranes and, ultimately, your epidermis for a dewier, more youthful skin.
Skin Alter: Get at least 20% of your calories from fat, mainly the unsaturated kind. Sauté veggies in olive oil, toss nuts into salads, and keep omega-3-rich salmon, flaxseeds, and (occasionally) eggs in your diet.
Raw Foods Diet
Raw food lovers, who eat mostly produce, nuts, sprouted beans and grains, believe that not cooking food will preserve the natural enzymes, aiding digestion, energy, and weight loss. Although these claims are not universally accepted by doctors, there’s no denying these foods do result in a clear complexion. Also, the healthy oils in nuts, avocados, and olive oil keep ski cell membranes strong and pliant. The downside: When you eat very little meat, it’s challenging to get enough of the building blocks for collagen.
Skin Alter: Sneak in sprouted beans, sushi, soy, and other raw proteins for collagen, and incorporate healthy fat sources like almonds, flaxseeds, and olive oil to help build firm skin cells.
High-Protein, Low-Carb Diet
The good news: Cutting back on white bread, pasta, and refined sugar can also lower secretion of the stress hormone cortisol and minimize breakouts. Moderate plans that swap in whole grains, fresh produce, and lean meats also up antioxidants, blemish-busting zinc, and collagen-building protein. Beware of more meat-heavy plans: Getting some cholesterol from red meat will shore-up skin cells’ protective lipid layer, but eating too much animal fat can result in an increased production of free radicals, which are thought to interfere with normal cellular processing. This may cause premature cell death, which leads to sagging skin.
Skin Alter: Drink lots of water to keep skin hydrated. Choose fish and other lean proteins – not just saturated fat-laden red meat. Eat antioxidant-rich leafy greens daily.
Resistant Starch (RS) is a type of carbohydrate that acts like fiber, moving through the digestive tract without being fully digested, absorbed, or converted to glucose. Piling your plate with RS foods boosts metabolism and keeps you fuller longer, which helps you steer clear of skin-damaging foods, such as fat- and sugar-laden snacks, while lowering blood sugar and insulin levels. The result: a happy body and clearer skin. This is because spikes in blood sugar and insulin can lead to increased oil production and clogged pores, exacerbating acne. CarbLovers also provides lots of skin-smoothing omega-3 fatty acids, antioxidant-packed whole grains, and collagen-building protein. Bananas, corn, potatoes, yams, pasta, pearl Barley, whole grain bread, navy beans, oatmeal, lentils and brown rice are some of the common RS foods. To date, there are no specific disadvantages of an RS diet. Overall, incorporating resistant starches in one's diet can minimize the accumulation of fat.
In summary, you can have youthful skin and a slim body by following the suggestions above.