10 Great Foods for your Skin

10 Great Foods for Your Skin

1. Avocado. This green, smooth, and creamy fruit contains B-complex vitamins and B3 vitamins (Niacin). These vitamins have anti-inflammatory qualities and help relieve irritated, red blotchy skin. Avocados are also a great source of vitamin E.

2. Veggies. Foods high in vitamin A help to repair your skin. When one is low in this vitamin, skin can become dry and flakey, and take much more time to heal. Many topical creams contain vitamin A in them and are said to help with acne and reduce lines and wrinkles. You can find vitamin A in most fruits and vegetables like carrots, sweet potatoes, peas, spinach, tomato juice, broccoli, and kale.
3. Water. According to the American Skin Association "Water is the most important nutrient we consume. The human body is anywhere from 55 to 75 percent water. Without water, we could not survive. It is recommended that people drink 8 glasses of water a day." Drinking the right amount of water helps you sweat. Sweat helps you detoxify from toxins that the body absorbs through unhealthy eating habits and living in a smoggy world. In turn you clear out the body and keep the internal and external body nice and clean. Clean skin = Healthy skin.
4. Whole grains. Whole grains will up your intake of fiber. Fiber is just what you need to clear your body of waste and toxins. When we retain toxins from the food we eat and our physical environment it starts to show on our face. Whole grains such as whole-meal pasta, whole wheat breads, and rice also contain vitamin B which is an ingredient you will find in anti-aging creams.
5. Vitamin B foods. There are many forms of vitamin B. The one most important to skin is Biotin. This nutrient helps form a basis for the skin, hair, and nails. Those who show a deficiency in Biotin will have problems with itchy skin and possible hair loss. Most adults require about 30 micrograms of Biotin a day. Almonds and peanuts are high in this nutrient, in fact peanut butter contains the full 30 micrograms per serving. Other foods high in Biotin are milk, eggs, yogurt, and cheese. You can absorb vitamin B when eating chicken, turkey, and beef; leafy green vegetables such as kale, spinach, and cabbage; fruits such as raspberries, avocado, and bananas.
6. Salmon. Sea creatures such as salmon and oysters happen to contain Zinc and Omega-3 fatty acids. Zinc helps shed old skin and promotes new-cell growth. Which gives you that youthful luminescence. Damage to your skin creates inflammation, which in turn causes your skin to age at a faster rate. Omega-3 fatty acids are responsible for reducing inflammation associated with redness. The fatty acids also promote healthy circulation. Healthy circulation is crucial to healthy skin. Anti-aging expert Nicholas Perricone, MD, author of The Wrinkle Cure, has advocated a diet rich in antioxidants and Omega-3s for better skin.
7. Citrus and other vitamin C-rich fruit. You can absorb vitamin C from oranges, grapefruits, tomatoes, and Acerola cherries (One Acerola cherry feeds 100 percent of your daily vitamin C requirement). Vitamin C is in many of your over-the-counter skin care products because it aids in the production of collagen. Collagen is that priceless protein that holds your skin in place. As one gets older (usually around 35 years and on) the skin starts the "sagging" process due to the breakdown of collagen.
8. Raw or Sprouted Seeds and Nuts. Foods high in vitamin E offer the benefit of antioxidants. They protect your complexion from skin-aging free radicals and sun damage. Vitamin E also helps lock in moisture to protect your skin from looking dry and aged. Seeds and nuts are very high in vitamin E, specifically sunflower seeds, almonds, hazelnuts, and dry roasted peanuts.
9. Cottage cheese. You have heard that dairy is beneficial to your bones but did you know that this dairy product is actually good for your skin? Cottage cheese contains high levels of selenium—an essential mineral that works like vitamin E as an antioxidant. It also protects against skin cancer.
10. Dark Chocolate. This yummy treat contains high counts of antioxidants. It can help increase blood flow to your skin and helps reduce the roughness of skin, while keeping you safe from sun damage. You don't have to feel guilty when you run to the candy isle to grab a bar of dark chocolate. When eaten in moderation, this is a "guilty pleasure" that actually is good for you, when eaten in moderation of course. So break off a couple squares every once in a while for a healthy glow and soft skin.

• Mash one whole avocado
• Add 1 tspn flaxseed oil and 1 tspn honey
• Mix together until smooth and creamy
• Apply to face and let sit for 15 to 20 minutes
• Rinse clean with warm water

• You'll need: 3 – 4 egg whites and 1/3 cup oatmeal
• Mix ingredients together
• Apply and rub mixture onto skin (oatmeal with exfoliate the skin). Allow for mixture to sit for 5 minutes and let egg whites dry.
• Rinse clean with warm water

• 1/2 cup plain yogurt
• Cut a cucumber into thick slices and place in a blender. Set aside 2 thin slices of cucumber for the eyes.
• Throw 3 mint or parsley leaves into the blender. Puree to a paste.
• Mix the cucumber puree with the yogurt in the bowl.
• Cover your face with the cucumber mask. Place thin slices of cucumber on the eyes and let sit on the skin for 15 minutes.
• Rinse clean with warm water.