So, you gave up chocolate and coffee only to find out that chocolate bars won't cause p1mples and caffeine doesn't either. Food won't give you acne but healthy skin is a combination of surface treatments and eating well. A balanced diet is one that contains vitamin-rich foods and proper hydration to support healthy skin.
Water: That 8 to 10 glasses a day rule still applies, so drink up. Water carries nutrients throughout the body while flushing out toxins.
Essential fatty acids: Don't be put off by the name. The omega-3 and omega-6 fatty acids hydrate skin and help it to stay firm and smooth. These fats are essential because they have to come from food--our bodies can't manufacture them.
Found in: salmon, flaxseed oil, olive oil, seeds and nuts.
Antioxidants: The vitamins below counteract free-radical damage and help to reduce some of the aging effects of smoke, sun exposure, and environmental pollution.
Vitamin A: Helps keep cells intact and promotes the healthy functioning of mucous linings. Vitamin A also reduces the production of sebum, which can clog pores and cause p1mples.
Found in: yellow and orange squash, sweet potatoes, cantaloupe, oranges, grapefruit, papaya, carrots, spinach, kale, liver, and fish liver oil.
Vitamin C: Helps the body produce and maintain healthy collagen--the glue that holds our cells together.
Found in: citrus fruits, rose hips, acerola cherries, red and green peppers, broccoli, and bean sprouts.
Zinc: Works with vitamin C to make collagen. It also supports the tissue- rebuilding actions of vitamin A, which helps maintain healthy skin cells.
Found in: pecans, pumpkin seeds, whole-wheat flour, rye flour, oat flour, oysters, and red meat.
Vitamin E: Helps the body retain moisture and prevents sun damage. Vitamin E protects cells, preventing tissue degeneration and premature aging. Vitamin E is often used topically to prevent scarring and to heal extremely dry skin patches.
Found in: vitamin supplements
Selenium: Reduces the risk of skin cancer due to sun overexposure.
Found in: garlic, onions, brewer's yeast, wheat germ and Brazil nuts.
B complex vitamins: Essential for healthy skin in too many ways to name. B complex vitamins help to heal dry or itchy skin, rashes, and even those cracks at the corners of your mouth. A B-vitamin deficiency can result in all sorts of skin problems and even hair loss.
Found in: whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, and leafy green vegetables.
