No matter what time of year it is, it seems we all are looking for ways to clear up our skin, or just simply to improve the overall quality. Oftentimes, the simplest (and cheapest!) place to start is by looking at what you're eating. There are plenty of foods that act as natural skin treatments, and all of them are foods that you can easily incorporate into your daily diet. There is a lot of science involved when it comes to foods benefiting our skin, and sometimes it can seem slightly confusing or complicated. Hopefully, this beginner's guide to eating for clear skin will ~clear~ something up- everyone's skin can benefit from having the right nutrients!
1. Citrus Fruits
Citrus fruits are plentiful with vitamin C, which helps in forming collagen. Collagen is like the support structure for our skin, so it is crucial in helping smooth out the texture of your complexion. So add some lemon to your water, eat an orange for a snack, or squeeze some lime on your salad to give your skin a boost!
2. Water
You've heard it over and over again, but it's extremely important to make sure you're getting enough water. It's pretty much the simplest step in eating for clear skin, but chances are, you are not drinking the right amount. In general, on a daily basis, you should be trying to drink a minimum of half an ounce of water for every pound you weigh. (If you weigh 150 pounds, you need at least 75 ounces of water a day). However, this can come from drinking straight water, as well as eating foods that contain water- most fruits and veggies will do the trick. Getting enough water will help your skin appear more glowy, dewy, and youthful. Who doesn't want that??
3. Strawberries
Strawberries are also high in vitamin C, which, again, is extremely important in supporting clear skin. Berries are chock-full of dietary fiber (help eliminate toxins and prevent constipation), as well as folic acid, which helps with the production of new cells. Berries are a delicious snack on their own, but you can also add them into smoothies, on top of salads, or mix them into your oatmeal. Start incorporating more berries into your diet- your skin will thank you!
4. Leafy greens
All the leafy greens (think spinach, kale, arugula), as well as dark orange veggies like squash and sweet potato are great sources of Vitamin A- vital for cell production, which aids in smoothing out your skin. Studies have also shown that these veggies can even help protect your skip against sun damage. So eat your greens any way you can, aiming for three or more servings a day.
5. Salmon
When eating for clear skin, it's crucial to get enough omega-3s and fatty acids, because they help fight inflammation of the skin. This leads to fewer wrinkles and younger looking skin. If you don't eat fish, walnuts and eggs are also a great source of omega-3s.
6. Dark Chocolate
This is my favorite food that is part of the clear skin diet, because who doesn't want an excuse to eat more chocolate? Of course, you must be sure that it's actually dark chocolate. The ever so delicious milk chocolate is high in sugar and dairy, which are both associated with oily skin and acne. However, the "real" stuff (70% cocoa or darker) can be really beneficial for your skin. Cocoa's antioxidant properties, due to its high content of flavonols, help improve skin elasticity and reduce the appearance of wrinkles.
Even just by increasing your intake of a few of these foods, your skin will be better for it! It's important to take care of our skin, even starting at a young age. Focusing on what we feed our skin is great place to start!