10 FOODS FOR A BETTER COMPLEXION FROM ARCHIVES : 01 08 07
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At some point, you have to realize that what shows on the outside is a reflection of what’s on the inside. A dull, dry complexion is a blinking neon sign that you’re not eating right. Lucky for you, you can put your best face forward with a better diet. According to Jennifer Gruenemay, follow these simple eating tips and you’ll be well on your way to a better complexion.

#1: Avocados
Avocados are abundant in essential oils and b-complex vitamins that nourish your skin inside and out. Niacin (vitamin B3) is especially important for skin health, and is found in abundance in Avocados as an anti-inflammatory, niacin soothes irritated skin and can calm down red, blotchy skin. One avocado has 3.8 mg niacin – 27% of your daily need.

#2: Mangos
Mangoes have more than 80% of your daily requirements for vitamin A, which is why they’re such a great face food. Vitamin A maintains and repairs skin cells, which is why you’ll have a dry, flaky complexion if you’re deficient in this nutrient. As an antioxidant, vitamin A also fights free radical damage that can prematurely age the skin.

#3: Almonds
Almonds have 150% of your daily need for vitamin E. The rich oils in vitamin E moisturize dry skin, while the antioxidants protect against skin damage and premature aging of facial tissue.

#4: Cottage Cheese
Dairy isn’t just good for your bones; it’s great for your face, too. Cottage Cheese is packed with selenium, a mineral, teamed up with vitamin E as a powerful free-radical fighting antioxidant. Plus, it’s been touted to protect against skin cancer and even fight dandruff.

#5 Acerola Cherries
Your average cherry doesn’t supply a significant amount of vitamin C, however the Acerola cherry supplies 100% of your daily allowance for vitamin C, which is great news for your skin. As an antioxidant, vitamin C fights skin damage and wrinkles. It also plays a central role in the production of collagen, the structural protein in your skin.

#6: Oysters
As a rich source of zinc, oysters may help fight acne. Since zinc plays a role in sebum production, a deficiency may contribute to acne problems. Not only can getting enough zinc in your diet help clear up acne, it can also help boost elastin production with the help of vitamin C.

#7: Baked Potatoes
Unlike the greasy French fry, a plump, steaming baked potato is actually good for your skin. One baked potato (with the skin) supplies 75% of your daily recommendation for copper. This mineral works hand-in-hand with vitamin C and zinc to produce the elastin fibers that support skin structure. Too little copper in your diet can reduce your skin’s ability to heal and cause it to become rigid and lifeless.

#8: Mushrooms
Mushrooms are rich in riboflavin, a B vitamin that’s vital to your skin. Riboflavin (vitamin B2) is involved in tissue maintenance and repair, but actually goes beyond basic skin care to improve skin blemishes caused by rosacea. This vitamin is so important for skin repair that the body will use up large amounts after sustaining a burn or wound, or undergoing surgery.

#9: Flaxseed Oil
It’s no secret that Omega-3s are great for your skin, but did you know that flaxseed oil is one of the best sources of this essential fatty acid? That’s great news if you’re not a fish-lover. Just one teaspoon of flaxseed oil per day provides 2.5 grams of Omega-3s, which in turn hydrate the skin. Essential fatty acids are also beneficial for diluting sebum and unclogging pores that can otherwise lead to acne.

#10: Wheat Germ
Don’t let the “germ” scare you – it’s actually just the embryo within a grain of wheat, meaning it’s very nutritious. Wheat germ is a good source of biotin, a B vitamin that is crucial to skin health. Biotin is so important that even a mild deficiency can actually cause dermatitis, a skin condition characterized by itchy, scaly skin. Sprinkle wheat germ on yogurt for a tasty way to get more biotin in your diet.

Take care of your skin by eating right and be sure to drink plenty of water and exercise daily to flush out toxins, and don’t put toxins right back in your body! Smoking damages healthy skin and makes it more prone to wrinkles and an ashen, gray color – not pretty. Finally, always wear sunscreen, especially on your face, whether it’s clearly sunny out, or cloudy and gray. Buy a face moisturizer that contains an SPF of at least 15 to protect your face or wear a hat that provides shade.

Article by: Belinda Ramirez