Helping Breakouts through Nutrition

Do the things we eat affect our skin? Have you indulged on chocolate and sweets and notice breakouts on your skin the following day? There is evidence to support the connection between certain food and its impact on our skin. It works both ways, “bad” food cause breakouts and “good” food supports the skin. Not every person reacts to food in the same manner, and some people have beautiful skin regardless of their diet; so genetics also plays a significant role. If you are among the ones who has acne prone skin, you might benefit from knowing that having breakouts can be for several reasons; hormone imbalance, stress, lack of sleep, regimen, pollution, and food.

If you have tendency to have breakouts, then you want to hold off on consuming “rich” foods such as nuts, cheese, and chocolate. Skin Magazine has a terrific article about connection between milk sugar and acne .

If you want some control, you can experiment by temporarily removing some of the foods listed above one at a time, and see the impact it has on your skin; which allows you to determine what kinds of food help minimize breakouts and what foods contribute to them. Another way is to keep a food journal, write everything you are eating and make note of breakouts.

Let’s explore good food. There are definitely certain types of food that help support and heal our skin; vitamin A regulate skin function, and helps skin turn over faster; that is why it is so popular with skin prescription creams (note: if you are using such prescriptions, you want to make sure to use good sun screen because a side affect is deeper sun penetration. Over time this can thin out your skin and make it more red).

Foods that are rich in Vitamin A include: carrots, spinach, broccoli, salmon, and fish oil.
You can also take Vitamin A as a supplement, but don’t exceed 10,000 IU a day (too much of it can lead to toxic side affects).

Antioxidants fight internal free radicals, while Vitamin C and E fight free radicals that make you prone to skin conditions.
A good source of Vitamin C are in berries, citrus fruits, lemon, and grape fruits. Vitamin E can be found in Argan oil (morrocan oil), olive oil, avocado, and sun flower seeds

Zink helps strengthen the ability to fight bacteria; it is found in almonds, Brazil nuts, wheat germ, and turkey.

Omega 3 reduces inflammation. You can find it in salmon, Moroccan oil, and sardines.

Water is important for numerous reasons, but when dealing with just skin care it is a great way to flush out toxins in your system.

Here is a recipe that when combined into a smoothie gives you the necessary blend of vitamins and minerals of those listed above.

Spinach Smoothie
1 handful spinach
1 banana
One whole orange peeled
1 slice of pineapple (large slice)
1 piece of ginger (start with a small 1/4 linch, you can alway add more)
slice of lemon,
slice of lime
For example, I use about 3 oz of Welch’s White Grape Juice Concentrate (optional). I then put the lid on and use tamper; push ingredients into the blades, blend on high and then add 1 cup of ice, and then blend again.


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