Discover The Top 15 Foods For Healthy Skin

A clear, bright, and healthy skin is something we all want. Although there are many factors contributing to acne or blemish (pollution, stress, medication, and genetics), for many people simple dietary changes make the difference.

Actually our Western or Standard American Diet is the biggest culprit. High glycemic foods such as refined grains and processed sugar raise blood sugar levels and our body makes extra insulin to lower those. But insulin will not only lower blood sugar levels, it triggers our sebum glands to produce an oily substance which is important to keep our skin moisturized and removes dead skin cells. But too much of it will clog pores, cause bacterial growth, and inflammation.

And not only do those foods have a high glycemic index they lack the fiber, vitamins, and minerals needed for a healthy and vibrant looking skin. Vitamin A, B6, E, zinc, and chromium are all important nutrients for an acne-free, bright, and clear skin.

Foods to Avoid

• Milk, packed with hormones known to trigger acne breakouts.
• Refined sugars such as candy, cookies, soda, and pastries. They raise insulin production and secretion of sebum.
• Refined grains such as cereal, bread, and pasta lack nutrients like zinc and antioxidants which are important for a clear skin.
• Vegetable oils like corn, sunflower, safflower, and sesame have more omega-6 fatty acids than omega-3’s. Those imbalances cause inflammation and clogged pores

Top 15 Foods for Healthy Skin

1.      Fish

Coldwater or oily fishes are loaded with omega’3 fatty acids, have anti-inflammatory properties, and provide a good source of Biotin.

2.      Chia Seeds

Packed with fatty acids to maintain cell membranes and provides moisture as well.

ALSO READ: Chia Seeds Health Benefits: 10 Reasons To Add Chia Seeds To Your Diet 

3.      Sweet Potatoes And Carrots

Those are rich in vitamin A and are known to reduce sebum production and strengthens and repairs skin.

4.      Oysters

Oysters are a good source of vitamin A, zinc, and selenium.

5.      Berries

Loaded with antioxidants and fibers to fight free radicals, eliminate toxins, and regulate insulin production.

6.      Tomatoes

Rich in vitamin C and lycopene which aids collagen production and stimulates skin circulation.

7.  Kale

Kale is one of Earths most nutrient-dense food sources. Packed with a wide range of vitamins (A, B-complex, C, E, and K), calcium, potassium, magnesium, protein, folate, and phosphorus to clear your skin.

ALSO READ: Discover The Amazing Benefits of Leafy Greens

8.      Nuts And Seeds

Loaded with vitamin E, zinc, iron, potassium, and selenium to protect your skin from free radicals and sun damage. Especially almonds, Brazil nuts, pine nuts, sunflower seeds, and pumpkin seeds are a good for the skin.

Scroll down for more yummy, skin-boosting whole foods.