Skin problems can be frustrating and embarrassing. From dry skin and pigment spots to oily skin and acne, your diet often plays a large role in the appearance of your skin. In fact, simple diet changes may be just what you need to create your perfection complexion. It may be as simple as adding certain foods to your diet or taking away problem foods. Nutrients are so important! So read on to see which foods might just help clear up your skin in no time. (1)
Vitamin deficiency may be the reason your skin isn't a smooth, uniform tone. In fact, many people have skin tones too light or blotchy due to a poor diet. Severe blotchy skin or excessively dark tone is called hyperpigmentation. So hyperpigmentation and blotchy skin may be the result of a vitamin B12 deficiency, but you can eat a balanced whole foods diet high in vitamin C and vitamin E and antioxidants to help, too. Supplementing with B12--if meat is not part of your lifestyle--will help with your complexion. (2) Need a simple diet change to feed your perfect complexion? Add these antioxidant-rich foods to your diet to help with pigment spots and to protect your skin from the sun. (3)
Acne and oily skin often go hand-in-hand. Or maybe that oily sheen is too much to be a healthy glow. Either way, research has shown that foods with a high glycemic index increase the productivity of the sebaceous glands, which causes them to produce more oil. Adding Vitamin A to your diet can help decrease production levels of oil. Add these foods to your diet to help decrease oily skin: Many articles you'll find talk about topical treatments for oily skin, but you can help your skin from the inside. (4) Try adding these foods to your diet:
Oily skin is also often associated with acne. Yes, eating the foods above can help reduce the oil in your skin and stop breakouts. If that is what's causing it. But hormones and your skin microbiome also play a role in your complexion. Eat foods that contain polyunsaturated acids to help soothe inflammation and reduce acne, and try fermented foods to add probiotics. These foods may help reduce acne, getting you closer to your perfect complexion. (5)
Dry skin is often caused by low cholesterol and vitamin D deficiency. Enter ghee. That delicious nutrient-dense oil gives you a healthy dose of cholesterol, as well as helping your body convert sunlight into the sunshine vitamin. Adding monounsaturated fatty acids to your diet can help keep your skin moisturized, as well as foods high in vitamin E. So add these foods to your diet to help reduce dry skin: (6)
You know it's true. Your diet changes need to reduce sugar. You see, sugar is a common cause of wrinkles and premature aging. An excess of fructose and even glucose in your body can make your skin less supple. Antioxidants, on the other hand, work to fight against premature aging, including wrinkles. What you eat ages your skin, just as good foods improve skin health. Therefore, add these foods to your diet to help prevent wrinkles. (7)
Tired? Unfortunately, lack of sleep is just one cause of circles under they eyes. Dark circles can also reveal a food intolerance or sensitivity. Dairy is a common culprit, but wheat and additives cause problems, too. For example, an allergy or intolerance can cause inflammation and darkening around the eyes. Be sure to drink plenty of water and get plenty of sleep. If you have constant under-eye circles, get tested for an intolerance, and exclude those problem foods from your diet. Then have a taste of some foods that help with inflammation and detoxification, like herbs and spices.
Here are six simple diet changes that will help create your perfect complexion:
1. To Fix Pigment Spots:
Vitamin deficiency may be the reason your skin isn't a smooth, uniform tone. In fact, many people have skin tones too light or blotchy due to a poor diet. Severe blotchy skin or excessively dark tone is called hyperpigmentation. So hyperpigmentation and blotchy skin may be the result of a vitamin B12 deficiency, but you can eat a balanced whole foods diet high in vitamin C and vitamin E and antioxidants to help, too. Supplementing with B12--if meat is not part of your lifestyle--will help with your complexion. (2) Need a simple diet change to feed your perfect complexion? Add these antioxidant-rich foods to your diet to help with pigment spots and to protect your skin from the sun. (3)
- Citrus fruits
- Strawberries
- Kiwis
- Tomatoes
- Pomegranates
- Berries
- Grapefruits
- Pineapples
- Plums
2. To Get Rid Of Oily Skin:
Acne and oily skin often go hand-in-hand. Or maybe that oily sheen is too much to be a healthy glow. Either way, research has shown that foods with a high glycemic index increase the productivity of the sebaceous glands, which causes them to produce more oil. Adding Vitamin A to your diet can help decrease production levels of oil. Add these foods to your diet to help decrease oily skin: Many articles you'll find talk about topical treatments for oily skin, but you can help your skin from the inside. (4) Try adding these foods to your diet:
- Mango
- Carrots
- Egg Yolk
- Dried apricots
- Spinach
- Sweet Potatoes
3. To Reduce Acne:
Oily skin is also often associated with acne. Yes, eating the foods above can help reduce the oil in your skin and stop breakouts. If that is what's causing it. But hormones and your skin microbiome also play a role in your complexion. Eat foods that contain polyunsaturated acids to help soothe inflammation and reduce acne, and try fermented foods to add probiotics. These foods may help reduce acne, getting you closer to your perfect complexion. (5)
- Fruit
- Vegetables
- Nuts
- Walnuts
- Flax Seeds
- Seaweed
4. To Reduce Dry Skin:
Dry skin is often caused by low cholesterol and vitamin D deficiency. Enter ghee. That delicious nutrient-dense oil gives you a healthy dose of cholesterol, as well as helping your body convert sunlight into the sunshine vitamin. Adding monounsaturated fatty acids to your diet can help keep your skin moisturized, as well as foods high in vitamin E. So add these foods to your diet to help reduce dry skin: (6)
- Beans
- Flax seeds
- Seaweed
- Eggs
- Avocado
- Peanuts
5. To Get Rid Of Wrinkles:
You know it's true. Your diet changes need to reduce sugar. You see, sugar is a common cause of wrinkles and premature aging. An excess of fructose and even glucose in your body can make your skin less supple. Antioxidants, on the other hand, work to fight against premature aging, including wrinkles. What you eat ages your skin, just as good foods improve skin health. Therefore, add these foods to your diet to help prevent wrinkles. (7)
- Leafy vegetables
- Eggplant
- Garlic
- Onions
- Asparagus
6. To Reduce Dark Undereye Circles:
Tired? Unfortunately, lack of sleep is just one cause of circles under they eyes. Dark circles can also reveal a food intolerance or sensitivity. Dairy is a common culprit, but wheat and additives cause problems, too. For example, an allergy or intolerance can cause inflammation and darkening around the eyes. Be sure to drink plenty of water and get plenty of sleep. If you have constant under-eye circles, get tested for an intolerance, and exclude those problem foods from your diet. Then have a taste of some foods that help with inflammation and detoxification, like herbs and spices.
- Green tea and horsetail tea
- Turmeric and ginger
- Parsley and cilantro
- Foods high in vitamin C (8)
