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The Secret to Beautiful Skin: Skincare and Eating Right 

Eating the right foods play an important role when it comes to the quality of your skin.

While taking good care of your skin using products with the right ingredients (Vitamin C, retinol, antioxidants, peptides, etc.) and formulations are the first half of the value proposition, proper nutrition is the second half of the secret.

Good nutrition is a fundamental building block of healthy skin. The ingredients in certain foods help exfoliate and protect the skin from UV damage that creates brown spots and wrinkles. This process is complimented by a well-rounded diet of healthy fats, sufficient protein and lots of fruits and veggies. 

For healthier, younger-looking, glowing skin, take care of it . Practice a regular skincare routine using premium products and include these 9 major foods:

Fish and Seafood

Fish and seafood contain omega-3 fatty acids. That slow the wrinkling process and reduce the production of inflammatory chemicals in the body. Omega-3s help reduce acne, psoriasis and Rosacea.

 Seafood such as salmon, oysters, rainbow trout, mackerel, tuna, halibut, sardines and anchovies contain high dimethylaminoethanol (DMAE). DMAE protects skin by strengthening cell membranes and guarding against the deterioration that causes premature aging. Llllincreases levels of acetylcholine, a neutrotransmitter that makes your muscles contract and tighten under the skin, keeping your face looking toned and firm. DMAE can also decrease production of arachidonic acid, which leads concentrated sources of nutrition, rich in minerals (iron, calcium, potassium and magnesium) and vitamins (K, C, E and some B vitamins) and they provide a variety of phytonutrients including beta-carotene and lutein. They also contain high levels of vitamin A, which fights acne and repairs damaged skin. Try to consume about 3-5 cups of green leafy vegetables per week.

Fruit and Berries

Fruit is second only to green vegetables as the most  nutrient-rich beauty superfood. Fruit contains fructose but the difference between the sugar in fruit and regular granulated sugar is fiber. Fiber lessens the negative impact of sugar . It fills you up, keeps your energy level stable and aids in digestion.  

Deep colored berries, e.g., blueberries and cherries are loaded with antioxidants which are great for your skin. Antioxidants keep your skin looking young and smooth as well as protect against memory loss, cardiovascular disease and cancer. Strawberries also contain omega-3 fatty acids and raspberries are nutritious too. ‘Studies show the more severe your acne, the lower your levels of blood antioxidants. The US Department of Agriculture identifies blueberries as containing the most antioxidants per serving of any fruit. Try eating 3 or more servings of a half a cup of berries each week

Walnuts 

Just like fish and seafood, walnuts are full of omega-3 fatty acids. They also contain antioxidants and phytosterols. Omega-3s work to protect your skin cell membranes. strong cell membranes retain more water, leading to more hydrated, smoother skin. It’s healthy to eat an ounce or 28 grams of walnuts per day. That’s about as much as what fits in the palm of your hand. Other great nuts to eat as well are almonds, pistachios, pecans and hazelnuts.

Tomatoes 

Tomato-based foods may help clear up acne. The Lycopene in tomatoes has been found to help lower acne-promoting hormones and may also help defend your skin from harmful UV rays. It is recommended that you eat tomatoes and tomato-based foods 3-5 times a week. The body can process lycopene best after tomatoes are cooked or processed, so concentrate on tomato-based sauces and soups in your diet. 

Eggs 

Eggs contain two key nutrients that are vital to skin health: choline and lutein.  

Choline builds up fatty portions of cell membranes that are responsible for healthy, smooth skin. Choline regulates B vitamin levels which are needed to produce collagen and elastin in our skin. Lutein is an antioxidant that protects the elasticity of the skin and prevents skin damage. Eating an egg (or two) per day is acceptable in a healthy and well-balanced diet.

Probiotics and Fermented Foods 

Fermented foods such as sourdough bread, sauerkraut, miso, chutney, kefir and yogurt are also good for your skin. Healthy bacteria lives on our skin and in our intestines and keep us healthy.  Our Gut flora supports the healthy functioning of the digestive tract, immune system, heart, brain and skin. Studies show people with clear skin have 20 percent more bacteria production than those with acne. We can nourish our guts by regularly adding probiotics and fermented foods to our diets for clearer, healthier-looking skin. 

Spices 

Spices,too, are good for the skin. Cinnamon, turmeric, garlic powder, paprika, cumin…just to name a few. They are packed with vitamins and minerals and help increase blood flow, circulation and fight inflammation. Spices help improve your body’s ability to fight free radicals, create a stronger UV shield in your skin, promote the production of collagen and make your skin less sensitive from the inside out. Just like spices make foods taste better, they also stimulate your cells to function better, helping to make your skin more youthful-looking. 

Dark Chocolate 

Eating chocolate can be healthy for you and dark chocolate is good for the skin. Dark chocolate helps skin stay hydrated and provides sun damage protection. Dark chocolate does not cause acne. The best chocolate has a high flavanol content and should be at least 60% cacao.  Most studies of dark chocolate have used serving sizes of approximately 1.5 to 3 ounces per serving. The best way to add dark chocolate to your diet is as a replacement for other sweets you may be consuming. You’ll eat fewer calories and consume substantially fewer grams of sugar and sodium that are in more traditional desserts.

Incorporate these 9 foods in your diet, take good care of your skin and you will notice positive results in your skin’s appearance. Exercise, eating right and taking care of your skin go hand-in-hand. . Get ready to eat right, take care of your skin, exercise and improve your skin!