If you have been struggling to get the results you are looking for despite the expensive skin care products you’ve invested in, it’s probably the right time to add another element in your routine- vitamins. Loading your diet with vitamins won’t only do your health great, but it can also dramatically improve your skin.
Unfortunately, getting the right amount of vitamins isn’t easy these days, especially with poor food choices. There are junk foods, alcohol and fatty foods that can easily tempt you and prevent you from eating healthy.
As a guide to help you eat healthier for your skin, here are some of the facts you need to know.
- Fruits and vegetables are great for your skin so make sure you eat at least five portions of them every day. The more colorful your choices, the better.
Papaya and spinach, for example, are full of antioxidants. They can help free radical damage that can speed up skin aging and cause certain skin issues. Oranges and kiwi, meanwhile, are loaded with vitamin C.
- Stay away from crash diets as they can deprive your body of the nutrients and vitamins it needs. They can easily make your skin sag and droop.
- Fatty acids are beneficial for the skin. Monounsaturated and polyunsaturated fats, in particular, can work as a natural moisturizer for your skin. In addition to that, these fats are also rich in vitamin E, a potent source of antioxidants.
- Increase your intake of phytoestrogens. They are those chemicals that can be found in plant foods, like soya bean products and whole grains. These chemicals can help put your natural hormones in balance.
- Get enough omega 3 and omega 6 in your diet since your body isn’t able to produce them on its own. Omega 3 has anti-inflammatory compounds that can help address skin issues, like eczema and psoriasis.
- Stay away from high GI carbohydrates as these can cause your sugar level to spike. Instead, go for low GI carbohydrates as they release sugar gradually in your blood stream. They are less likely to cause you to crave for unhealthy snacks.
- Cut down your intake of saturated and hydrogenated fats as they can trigger acne.
- Avoid skin offending foods if you have sensitive skin, like eczema. This includes cheese, nuts and eggs.
- Don’t forget to drink water. Dehydration can make your skin look dry, saggy and wrinkly. It can make your skin flaky and cracked, too.
As you change your diet, keep in mind that improvements won’t happen right away. You have to give your skin enough time to get rid of the effects of your poor eating habits.
Generally, it can take around 6 weeks before you see any positive changes in your skin. So, while you are waiting for improvements, make sure that you don’t give up on eating healthy. The following infographic can help you on exactly which foods you should include in your diet.
Hannah Do is the founder of Thank Your Skin, a beauty blog dedicated to provide honest skin care advice and information. She aspires to help her readers achieve their most beautiful skin by sharing personal tips learned through both years of experience and thorough research. Check out her latest article about Best vitamin for Acne. You can find her on Twitter, Pinterest and Facebook