What to Eat to Get Clear Skin
Our diet not only affects our overall health and well being but has a direct impact on how the skin looks and feels. A diet of that contains a plethora of vitamins and minerals from nutritious foods can promote clear skin and reduce the chance of having skin problems such as blemishes, wrinkles and redness.
Water
Water hydrates and moisturizes the skin, which flushes out bacteria that cause skin problems. Drink six to eight glasses of water daily for optimal results.
Whole Grains
Foods such as whole grain breads, cereals, brown rice and oats, supply a rich source of vitamin B, biotin and selenium. Properties in these nutrients keep the skin moist and smooth while fighting free radicals that damage the skin. The USDA Food Guide recommends that individuals should consume three to five servings of whole grains a day.
Fruits and Vegetables
Fruits and vegetables contain a high amount of antioxidants, which destroy free radicals and repair skin tissue. Individuals should aim to consume least nine servings of a variety of red, orange, yellow and leafy green vegetables and fruits, such as cantaloupes, berries, sweet potatoes, squash, spinach, broccoli and kale. These foods also contain vitamins A, C, E and B complex vitamins, beta-carotene, selenium, and manganese, which promote dewy and clear skin.
Low-Fat Dairy
Low-fat dairy products contain a rich source of beta-carotene, vitamins A, B and D, which help the skin retain its moisture and stay clear of dryness. Individuals should consume two to three servings of in low-dairy products a day, which can be found in milk, cottage cheese, yogurt and cheese.
Essential Fatty Accids
Omega 3 and omega 6 found in essential fatty acids are beneficial to maintain and promote clear skin. They can be found in a fish oil capsule or through food such as in salmon, nuts and tuna.
Lean Protein
Lean meats are a rich source of iron, selenium, zinc, B complex and vitamin E. These nutrients contain properties that help the skin retain moisture and produce collagen for a clear complexion. The best sources of lean protein are red meat, fish, poultry, low-fat milk, eggs, nuts, beans and peanut butter.
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