Top 6 Foods for Healthy Skin
When most people think about healing their acne, they tend to think about creams, lotions and topical products. As a society, we have become accustomed to focusing on the symptoms that we experience and looking for a treatment that targets that specific symptom.
This can be a mistake when it comes to acne. Topical treatment will work for some people. But if you are like me, these treatments will do absolutely nothing and leave your skin dry and inflamed and you will feel frustrated. The truth is the food we eat plays a huge role in the development of acne on our face. Don’t let anyone tell you otherwise.
Emphasizing a healthy, whole foods diet is absolutely crucial not only to clear your skin but to support your health. Removing processed foods and sugar is the first step towards waking up with pimple free skin. But if you already got the healthy diet down, here are the top 6 foods that can help you get to clear town. Try to emphasize these in your diet and make a point to eat at least one of these, every single day.
Salmon is high in omega 3 fatty acids which is excellent for reducing inflammation. Since acne is an inflammatory condition, reducing inflammation in the body is a key step towards healthy skin. Make sure to buy wild salmon. Farmed salmon is high in Omega 6 fats which can be pro-inflammatory in excess. Not to mention farmed salmon also contains hormones and dyes. Stick to wild salmon once a week and you will be golden.
2. Leafy Greens
Leafy greens include kale, swiss chard, collards, dandelion greens, spinach, mustard greens and lettuce. These guys are rich in antioxidants and high the fat soluble vitamins, E and D. These vitamins are needed for skin renewal and skin production. Make sure to consume your greens with some form of fat, like organic butter or coconut oil. Without the fat you won’t absorb these fat soluble vitamins.
3. Macadamia Nuts
Most nuts are high in Omega 6 fats, which means that in excess they can aggravate inflammation. Macadamia nuts are quite low in Omega 6’s and much higher in Omega 3’s. This makes them my top choice for skin healthy nuts. When it comes to acne, fat is your friend. Macadamia nuts are also high thiamine, copper and manganese.
I like berries for acne for two reasons. First of all they are super high in antioxidants. The more antioxidants you can get in you, the better. Acne often indicates a lot of imbalance under the hood. Imbalance can lead to free radical production which can irritate skin conditions. The second reason I like berries is they are low in sugar. High sugar foods and even high sugar fruits can play a role in acne breakouts. Sticking to the low sugar berries is not only super tasty but very healing for the skin. Check out my low sugar smoothie recipe if you need a tasty drink!
5. Citrus Fruits
These include lemons, limes, grapefruit and oranges. First of all lemons and limes help alkanize the body. Acid build up can influence acne breakouts. Second of all they all help support liver function. Acne sufferers generally have a congested liver which results in toxins getting pushed out the skin. Start your morning with a glass of water and a squeeze of your favorite citrus fruit.
6. Red Meat
Protein is a very necessary component for healthy, glowing skin. Without protein we can’t produce tissue and we can’t heal our skin from acne. Red meat is a dense protein source and is also very high in iron. While I recommend red meat consumption for healthy skin, it’s important to not eat it in excess. Excess meat consumption has problems of it’s own. I recommend eating 0.4 – 0.6 grams of protein for every pound of body weight.
I’m a 20 plus newlywed, nutrition student and aspiring writer, with a love for chocolate, oatmeal and exercise. I enjoy exercising and learning about nutrition and health, and I am currently training for my first half marathon.