Best Foods for Healthy Skin

May 7, 2016

Beautiful skin really is more than skin deep. Customized quality skin products can improve the external qualities of your skin but our diet greatly affects what happens to our skin and how it reacts to what we feed it.

During my consults, I usually go into certain foods that are inflammatory and can exacerbate acne-prone skin. Today, I would like to discuss foods that are good and bad for all skin types. I am currently doing a detox program which involves eliminating inflammatory foods for at least two weeks. Many of you have asked about it so I will also be listing foods to avoid and going over grocery shopping suggestions. If you would like a copy of the lists, please email me.

 

 

The Good:

Nutrients which are essential to skin health:

-Healthy Fats: are necessary to for an effective waterproof barrier or acid mantle. These include omega-6 and omega-3. Fish is the best source of omega-3 and wild-caught is best along with unrefined virgin oils. Stay away from tuna, swordfish, shellfish, luncheon meats, canned meats, margarine, butter (purified butter or ghee is okay). Nuts also fall in this category with all nuts except peanuts being acceptable.

-Vitamins and Minerals: I’ve mentioned some of these in other blogs. Some important ones are Vitamin C (or ascorbic acid), E, D, selenium, beta caratone, zinc. Fruits and vegetables are great sources and serve as antioxidants. During a detox, avoid corn, grapefruit (it can alter detoxification enzyme function), sweetened fruits and juices. 

 

The Bad and The Ugly:

-Gluten: foods with high glycemic index are linked to acne, skin aging and glycation (which causes inflammation and damages collagen and elastin - blog on this important topic coming soon). Opt for whole, natural foods and wheat-substitutes.

-Dairy: the hormones in dairy contribute to inflammation, acne, skin cell breakdown and aging. Stick to rice, almond, coconut or other nut milk.

-Sugar: sugar is the devil of skin and health - and my kryptonite Lol, no seriously :(  Sugar is the culprit of glycation and high fructose syrup increases the rate of glycation by 10! Avoid, Avoid!

-Caffeine: affects hormones and dehydrates the skin, go ahead and include alcohol in this bracket. Stick to aqua and green tea (which doubles as a skin protecting antioxidant).

 

Grocery Shopping List (An * means opt for organic):

Produce: (no corn, soy or grapefruit)

-Apples *

-Apricots

-Artichokes

-Asparagus

-Avocados

-Banana

-Beets

-Broccoli

-Brussels Sprouts

-Cabbage

-Cantaloupe

-Carrots

-Cauliflower

-Celery *

-Cherries *

-Coconut

-Collard Greens

-Cranberries

-Cucumbers

-Fennel

-Garlic

-Grapes *

-Green Beans

-Green Onions

-Honeydew melon

-Jicama

-Kale

-Kiwi

-Leeks

-Lemons

-Lettuce * 

-Limes

-Mangoes

-Mushrooms

-Nectarines *

-Onions

-Papayas

-Parsnips

-Peaches *

-Pears *

-Peas

-Peppers*

-Persimmons

-Pineapple

-Pomegranates

-Pumpkin

-Radishes

-Raspberries

-Rhubarb

-Rutabagas

-Shallots

-Spinach * 

-Squash

-Strawberries *

-Sweet Potatoes

-Tangerines

-Tomatoes

-Turnips

-Watermelon

-Zucchini

 

Protein (meats & diary): no tuna, swordfish, shellfish, luncheon meats, hot dogs, sausage, canned meats, butter, margarine, shortening, hydrogenated oils, corn oil, canola oil, vegetable oil, mayonnaise, soy products, dairy, eggs

-Wild caught fish (tilapia, Alaskan Salmon, cod, halibut, whitefish, mackerel, herring, orange roughy)

-Free-range chicken and turkey

-Grass-fed beef

-Wild-caught game (bison, elk, ostrich, venison)

 

Starchy Vegetables & Other Carbohydrates: no corn, gluten (wheat, rye, barley, spelt, kamut)

-Amaranth

-Basmati

-Black Beans

-Brown Rice

-Buckwheat

-Coconut flour

-Flaxseed

-Millet

-Oats

-Quinoa

-Rice

-Tapioca

-Wild Rice

 

Nuts and Seeds: no peanuts

-Almonds

-Brazil Nuts

-Cashews

-Hazelnuts

-Macadamia

-Pecans

-Pistachios

-Pumpkin seeds

-Sesame seeds

-Sunflower seeds

-Walnuts

 

Frozen Foods: *organic, no added preservatives or sugars

-Asparagus

-Blueberries *

-Blackberries

-Broccoli

-Brussels Sprouts

-Cherries *

-Green Beans *

-Raspberries *

-Spinach *

-Strawberries *

 

Canned Items: BPA-free only

-Chickpeas

-Kidney Beans

-Lentils

-Marinara Sauce

-Olives

-Organic beans

-Pinto beans

-Pumpkin

-Tomatoes

-White Beans

 

Oils: no margarine, butter, shortening, hydrogenated oils, canal oils, corn oil, vegetable oil

-Almond oil

-Avocado oil

-Coconut oil

-Flaxseed oil

-Hempseed  oil

-Macadamia nut oil

-Red palm oil

-Sesame oil

-Extra virgin olive oil

-Purified butter (ghee)

 

Sweeteners: no brown or white sugar, honey, agave, maple syrup, corn syrup, sucralose, aspartame, saccharin, candy

-Stevia

-Blackstrap molasses

-Monk fruit extract

-Xylitol

-Erythritol

 

Beverages: no coffee, black tea, sodas, alcoholic drinks, energy drinks, sweetened juices

-Water

-Herbal or green tea

-Yerba mate tea

-Sparkling or mineral water

 

 

If you would like to learn about the products that are best for your skin type, please schedule a consultation at www.MyPerfectSkinClinic.com