Body Beautiful From the Inside-Out
Make a Healthy Diet Your Beauty Secret
-- By Becky Hand, Licensed & Registered Dietitian
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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.
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Limit alcohol.
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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.
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Avoid simple carbohydrates. Foods such as cookies, pies, cakes, candies, and pastries can increase acne breakouts due to insulin spikes.
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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. 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 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, mackerel, flaxseed oil, safflower oil, canola oil, olive oil, walnuts green tea, blueberries, blackberries, strawberries
Vitamin A
Repairs skin cells and tissue.
May help with acne control.
Vitamin C
Assists in collagen production, giving skin strength and elasticity.
Vitamin E
Improves skin texture and helps prevent wrinkles.
Biotin
Helps produce nails, skin, and hair cells.
Deficiency can cause dermatitis and hair loss.
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.
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!
