Diet Plan For Clear Skin

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Diet plan for clear skin, everyone talks about it. It’s a popular concern since adolescents as well as adults continue to search for different measures on how to improve their skin’s appearance and make it look healthier.

How can I achieve fabulous skin?

Everyone has a favourite face cream or treatment, but there’s no denying that beautiful skin starts with nourishment from within. Older skin cells are constantly being shed and replaced, which means a steady supply of nutrients is essential to support this rapid turnover. Eat the correct balance of foods and you’ll feed your skin and help keep it soft, supple and blemish-free.

That said, as much as we may try to resist it, our skin naturally ages. Wrinkles and age spots are inevitable, but skin ageing may be sped up by overexposure to the sun, tanning beds, harsh soaps, chemicals and poor diet. With this in mind, a holistic approach is best.

Treat your skin well and optimise your nutrition by eating a varied and balanced diet including antioxidant-rich fruit and vegetables, healthy fats from oily fish and nuts, and adequate hydration.

1. Eat a minimum of five portions of fruit and vegetables every day

Fruits and vegetables contain powerful antioxidants that help to protect skin from the cellular damage caused by free radicals. These free radicals may be triggered by smoking, pollution and the action of sunlight.

Eat a rainbow of colourful fruits and vegetables, and aim for at least five portions a day. Beta-carotene, found in orange fruit and vegetables such as carrots, sweet potatoes and pumpkins, and lutein, found in kale, papaya and spinach are both important for normal skin cell development and healthy skin tone.

Discover what counts as one of your five-a-day.

2. Get your vitamin C

We need vitamin C to support the immune system, promote radiant skin and help blemishes heal. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries and sweet potatoes.

Vitamin C is also key for producing collagen, the protein that forms the scaffolding that keeps our skin plump and supported, and strengthens the blood capillaries that supply the blood that nourishes our skin.

Read more about vital vitamins.

3. Eat enough vitamin E

Vitamin E plays a key role in protecting the skin from oxidative (cell) damage and especially photo-aging. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts and sunflower and pumpkin seed oil.

Read more about what makes avocados so healthy.

4. Stock up on selenium

Selenium is a powerful antioxidant and works alongside vitamins C and E. Studies suggest that a selenium-rich diet may help protect against skin cancer, sun damage and age spots. One way to boost your intake is to eat Brazil nuts. Just 2-3 nuts will provide your recommended daily amount. Mix Brazil nuts with other seeds rich in vitamin E as a snack or salad sprinkle. Other good sources of this mineral include fish, shellfish, eggs, wheatgerm, tomatoes and broccoli.

Read more about the health benefits of Brazil nuts.

5. Eat plenty of zinc

The mineral zinc helps keep skin supple through supporting the normal functioning of oil-producing glands in the skin. It’s also involved in the healing process and helps repair skin damage. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds and shellfish.

Foods for Better, Healthier, Younger-Looking Skin

We’ve all heard the saying “you are what you eat.” It’s a cliché, but consistently eating healthfully can really help get you that radiant look. Shifting toward more Mediterranean-style meals is arguably the best way to eat for better skin and overall health. The antioxidants, like beta carotene, vitamin C, vitamin E, selenium, and B vitamins, function as bodyguards to your skin cells, helping protect them from damage. Omega-3’s are also key for skin health and appearance, helping minimize the inflammation that can lead to cell degradation over time. To get those crucial nutrients, add these foods to your grocery shopping list. Water

Drinking more water is the simplest and speediest way to boost your glow and keep skin (and your tissues!) functioning at their best. Try adding fresh citrus or berries to liven up plain sparkling or still water. How much you need to drink varies depending on the person, but I’d make two liters (about eight cups) your minimum. You’ll need more if you exercise vigorously or generally sweat a lot! Watermelon

Two cups of cubed watermelon equal a full cup of water and can help you (and therefore your skin cells) stay hydrated. Plus, the beta-carotene and vitamin C found in watermelon makes it an antioxidant-packed snack. Try cutting it up and storing it in the freezer for a treat during warmer months. Cod

If there is one way all of us could improve upon in our diets, it’s eating more seafood. Less than 10% of us get the recommended 8-12 ounces per week! The omega-3 fatty acids in fish are key to offsetting inflammation, which can lead to skin cell damage, flaking, dryness, and overall dull appearance. Other great sources of omega-3’s include herring, mackerel, tuna, shrimp, sardines, sea bass, halibut, and lobster. Oats

Oats provide selenium, an antioxidant compound that helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Plus, the prebiotics found in oats fuel your body’s beneficial probiotics, bolstering your immune system overall. Corn Oil

Plant-based oils like corn oil also supply your body with omega-3’s, helping to minimize inflammation. Since these oils are also low in saturated fat, they’re the perfect choice for cooking to add flavor and increase the antioxidant content of your meal — benefiting your skin cells and heart health. Pecans

The ellagic acid found in many plant-based foods like nuts has been linked to protecting skin cells from UV damage. Pecans also pack antioxidants and minerals, like vitamins A and E, plus calcium and potassium. They’re also a source of zinc which is another nutrient that may help to promote glowing skin and protect immunity. Olives

The polyphenolic compounds found in olives may help protect cells from disruption and improve blood flow throughout your body. Choose these antioxidant-packed fruits to help protect skin cells and improve health overall. They’ll fill you up with a combo of unsaturated fat and fiber. Garlic

Herbs and spices like garlic, oregano, cinnamon, cloves, and ginger can lend a hand, too. Early research has linked them to reducing the production of Advanced Glycation End Products (AGEs). These compounds can cause structural changes in skin when they accumulate, but your favorite flavorings may help slow down the build-up of AGEs.

The 7-Day Meal Plan to Banish Acne, According to a Dietitian
Day 1

Breakfast

Egg White Omelet

Eggs are great on their own, thanks to their high protein content, but a healthy dose of veggies is even better. “Adding fiber (a whopping 9g per 1/4 cup) to balance blood sugar, feed beneficial gut bacteria and lower inflammation, zinc (an entire day’s worth for women in 1/2 cup serving size) to help lower inflammation and balance immunity AND added antioxidants is a win win win situation for acne prone people,” Hagar says.

Ingredients:

1 box liquid egg whites (about 10 egg whites)
1/2 tbsp. olive oil
1/2 cup each chopped onions, mushrooms, spinach, and green peppers
Pinch of cayenne pepper to taste

Lunch

Autumn Soup

Full of beta-carotene, this hearty soup promotes both skin and eye health. Ginger, meanwhile is great for your heart.

Ingredients:

2 cups dairy-free tomato, carrot ginger, or butternut squash soup (Amy’s Light in Sodium Organic Soups are great)
1 boneless, skinless chicken breast

Dinner

Steak

For the steak, you can grill a 5-oz. tuna steak, tilapia, swordfish, salmon, halibut or cod (all are full of protein, though the fish will also add a dose of heart-healthy omegas).

Cauliflower Mash

Cauliflower is high in vitamin C, which helps aid in the growth and repair of tissue throughout the body, as well as with the formation of the important collagen (imperative for skin and nail health).

Ingredients:

1 large head cauliflower, cut into florets
2 tbsp. Tofutti Better Than Cream Cheese ($5)
1/4 tsp. garlic powder
Pinch of nutmeg
Salt and pepper to taste

Day 2

Breakfast

Pumpkin Parfait

Pumpkin is a “true skin nutrient powerhouse, if you ask me,” says Hagar, as it is “a good source of squalene & vitamin E (antioxidants), fiber and zinc (which is anti-inflammatory and may help support the immune system). It pretty much hits on all major pathways that trigger acne—that is, dysregulated immunity, low antioxidants/nutrients and low fiber.” Plus, the probiotics in yogurt fight against acne2.

Ingredients:

1 cup Greek yogurt
1/2 cup pumpkin purée
1/2 banana
1 tbsp. flaxseed
1 tbsp. cinnamon

Lunch

Mixed Avocado Salad

“Try to eat food in its most natural form,” recommends Hagar of a whole foods-focused diet. As avocados are full of healthy fats, they’ll especially help with skin. Spinach, meanwhile provides fiber.

Ingredients:

1 cup romaine lettuce, chopped
1 cup spinach, chopped
1/4 avocado, chopped
1 small can of tuna (in water) or 1 hard-boiled egg
Shredded carrot
Shredded beet or any other non-starchy vegetable

Ingredients for Dressing:

Lemon juice
1 teaspoon olive oil

Dinner

Spinach and Artichoke Pasta With Vegetables

“Not one specific food, but a style of eating because one of the biggest mistakes I see my clients making before they come to me is that they are omitting the right foods- but they still have acne,” Hagar says. “The mistake they are making is focusing on only the omission of a few foods instead of following an entire pattern of eating. The ideal eating style to heal acne is unprocessed and high in antioxidants and fiber.” Spinach, luckily is full of fiber.

Ingredients:

1 cup spiralized zucchini
2 tbsp. olive oil
1 large shallot, chopped
4 cloves of garlic, finely chopped
1 10-oz. box of frozen artichoke hearts, defrosted and halved
1 cup fresh spinach
1/2 cup dry white wine

Day 3

Breakfast

Goji Berry Smoothie

“The goal here is to limit processed items as much as possible because there are so many additives, chemicals or even toxins from food packaging that can interfere with our internal balance if it becomes too much,” Hagar says. “Eventually, when prolonged, this could contribute to acne. Try to eat food in its most natural form.”

Ingredients:

1 cup raw spinach
1 cup raw kale
1 small apple
1 cup raspberries
2 tbsp. goji berries
1 tbsp. chia seeds
1/2 cup unsweetened soy milk

Lunch

Herbed Lemon Salmon

Protein and healthy fat help reduce inflammation and keep skin well-moisturized. Bella urges the incorporatation of lean protein and fiber into every meal and snack, as well as an overall reduction in daily sugar and dairy intake—two food groups that are proven acne aggravators.3

Ingredients:

1 salmon fillet
1/4 cup parsley, chopped
1//2 lemon cut into slices

Dinner

Easy Tuna Bowl

Quinoa is rich in Vitamin B, which has a brightening effect on the skin. Riboflavin, meanwhile, gives elasticity to the skin.

Ingredients:

1 can of tuna in water, drained
1 cup broccoli
1 cup quinoa
2 tsp. olive oil

Day 4

Breakfast

Cantaloupe Bowl

The high water content in cantaloupe and other melons helps to keep the skin well-hydrated. Plus, the fruit is packed with nutrients like vitamins A, B and C, which keep things youthful and supple.

Ingredients:

1/2 cantaloupe with seeds scooped
1 cup of unsweetened soy yogurt
1 tbsp. ground flaxseed
1 tsp. cinnamon

Lunch

Mixed Bean Salad

Anthocyanin (and ingredient found in beans) has several anti-aging properties. Bella suggests eating a diet rich in omega-3 fatty acids and vitamins A, E, and D to help clear your skin.

Ingredients:

1 can canned cannellini and kidney beans, drained and rinsed
1/2 cup each of spring onions, parsley, bell peppers
1 tbsp. lemon juice or mustard
1 teaspoon olive oil
2 butter lettuce wraps

Dinner

Seared Chicken With Avocado and Cucumber Salad

This light and protein-packed salad has omega fatty acids and lots of vitamins from the heavy dose of citrus, all of which help the skin stay healthy and moisturized.

Ingredients:

1 boneless, skinless chicken breast
1 tbsp. olive oil
1/2 avocado, diced
1/2 cucumber, diced
1/4 cup fresh cilantro
2 tbsp. lime juice

Day 5

Breakfast

2 large boiled eggs
1 fruit of your choice

Lunch

Tomato Cucumber Salad

Keeping ingredients whole helps preserve their nutrient content.

Ingredients:

1 cup sliced tomatoes
1 chopped cucumber
1/4 sliced white onion
1 sliced green bell pepper
1 tsp. olive oil
Pinch of parsley

Dinner

Burger

Burgers aren’t typically thought of as a health food but, when simply sauteed and wrapped in lettuce, you can reap the benefits of protein, a building block of the hair, skin, and nails.

Ingredients:

1 ground beef patty, 100% veggie burger, or salmon burger
2 large leaves of iceberg lettuce (or enough to cover your burger)

Directions:

Heat the burger in a frying pan until cooked to your desired doneness. Remove from heat and wrap with iceberg lettuce.

Turnip Fries

Thanks to their high vitamin A content, turnips help the body regulate sebum (keeping skin clear), and help bodily tissues grow (including the skin and hair).

Ingredients:

4 turnips, trimmed and peeled
2 tbsp. olive oil
1 tsp. kosher salt
1/2 tsp. chili powder

Day 6

Breakfast

Mediterranean Breakfast

Cucumbers can do more than just de-puff eyes. When eaten, they provide the body with beta-carotene, helping fight free radicals and heal the skin from the inside, out.

Ingredients

2 hard-boiled or poached eggs
1/2 avocado, diced
1 cup cucumber, diced
1 cup tomato, diced
Parsley to taste

Directions:

Cook the eggs either hard-boiled or poached and serve with avocado, cucumber, tomato, and parsley.

Lunch

Tuna Salad Zucchini Boats

Tuna contains both the vitamin B complex and elastin, which works to keep the skin tight and smooth.

Ingredients

1 zucchini, halved and centers scooped out
2 cans of tuna in water
2 tbsp. hummus
1 cup each chopped carrot, celery, and white onion

Dinner

Spaghetti Squash With Chicken, Mushrooms, and Spinach

Beta-glucan (found in the cell walls of some mushrooms) is a true natural wonder, as it can both fight inflammation (which causes breakouts, among other things) and protect from future damage.

Ingredients:

1 spaghetti squash
1 boneless, skinless chicken breast
1 cup white mushrooms
1 cup fresh spinach

Day 7

Breakfast

Oats

Eat this hearty bowl with a side of green tea to really reap the benefits. “The component in this magical tea for acne prone people has been shown to actually help your body detox better,” says Hagar. “This same component is also super anti-inflammatory and can really help with those stubborn cystic breakouts. The other reason I love green tea for acne so much is that it’s packed full of antioxidants AND it may even help with hormonal acne by blocking the enzyme that converts hormonal metabolites to testosterone.”

Ingredients:
1 cup dry oatmeal
2 cups unsweetened soy or almond milk
1/2 cup berries
6 walnuts, halved
Pinch of cinnamon to taste

Lunch

Simple Grilled Chicken Salad

Keeping a diet light in starchy foods (like pasta and potatoes) is good for your skin, as eating refined carbohydrates may increase insulin levels and contribute to the development of breakouts.

Ingredients:

2 cups mixed greens
1 boneless, skinless chicken breast
Your choice of non-starchy vegetables (tomatoes, cucumbers, etc.)
1 tbsp. lemon
2 tbsp. olive oil

Dinner

Baked Salmon and Asparagus

By now, you know that salmon is a skin superfood. But asparagus is great, too, as its vitamin A content helps reduce the production of sebum, therefore preventing acne breakouts due to oily skin.

Ingredients:

4-oz. salmon fillet
1 roasted asparagus
1 tbsp. olive oil
1/2 cup quinoa

Snacks

Bella recommends two snacks per day, one after breakfast and one before or after dinner. Here are some of her favorite choices:

  • 6 oz. unsweetened soy yogurt or 1/4 cup pomegranate seeds (or other fruit)
  • 10 raw almonds and 2 dried apricots or whole fruit of choice
  • 1 banana and 1 tbsp. peanut or almond butter
  • Sliced banana rolled in unsweetened cocoa powder
  • 2 clementines and 1 hard-boiled egg
  • Celery stalks topped with 1 tbsp. peanut butter + 10 raisins
  • 1/2 cup carrots and cucumber with 1/4 cup hummus

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