Proper nutrition for clear skin

A woman’s nutrition affects the health of the entire body, including the skin. The use of creams, scrubs and other cosmetics helps eliminate minor imperfections or disguise them. However, getting rid of acne and blackheads is only possible if you adjust your usual diet.

The diet for cleansing facial skin does not impose strict restrictions on nutrition. It involves eating food rich in vitamins and microelements. What does this diet consist of?

Dietary recommendations

A diet for problem skin is a combination of two types of foods:

1. 1 group. Helps cleanse and rid the body of toxins and other substances obtained with junk food (chips, crackers, soda). They also help eliminate the causes of pimples and blackheads.
2. 2nd group. Rich in vitamins and minerals, nourish and saturate the skin, give energy.

1. Products that promote cleansing.

The first group includes:

1. Pasta made from durum wheat.
2. Whole grain cereals: buckwheat, brown rice, oatmeal, pearl barley, millet.
3. Bran, spelt, sprouted wheat.
4. Flaxseed (flax oil is also used to improve the figure, more about that here).

Since the health of the stomach and intestines directly affects complexion and the condition of the epidermis, nutritionists recommend consuming foods containing ballast substances. Thanks to this diet, skin cells will be renewed, pimples and blackheads will become a thing of the past.

2. Nourishes the skin.

The maximum vitamins, omega acids and antioxidants are found in the second group. These include:

1. Fresh fruits and vegetables.
2. Wheat sprouts.
3. Low-fat milk and dairy products.
4. Fish and seafood.

A diet for clear facial skin implies that you should not eat:

1. Sweet dishes (ice cream, cakes and pastries, carbonated drinks, milk and white chocolate).
2. Fast food (pies, samsa, baursaks, hamburgers and fries).
3. Fatty dairy products (cream and sour cream, cheeses, butter).
4. Alcohol.

Alcohol should not be consumed if the skin is prone to redness. In other cases, you can drink wine (no more than 1 glass per day).

Diet for acne and blackheads

Nutritionists highlight several products that help fight inflammatory processes on the face and promote deep cleansing of the skin. These include:

1. Olive oil. Contains beneficial unsaturated acids, vitamin E. They prolong youth, making the skin smooth.
2. Citrus. Source of vitamin C. Gives vigor and energy.
3. Sea fish, chicken breast or turkey. Seafood and meat contain large amounts of protein. It serves as the main building material for body cells. Thanks to protein, skin renewal and cleansing processes go faster.
4. Walnuts, cashews, almonds, etc. - vitamins E and PP.
5. Fresh, raw vegetables, especially carrots and leafy greens. They affect the functioning of skin cells, renewing them.
6. Beef liver. Contains a complex of vitamins that affect the nervous system, metabolism and skin condition.
7. Dairy products and eggs. An excellent source of protein for building skin cells.
8. Fruits and berries, especially blueberries, sea buckthorn. Rich in vitamins and minerals: C, B, E.

Drinking to fight acne and pimples

What to drink during a diet to clear your skin from acne?

1. Green tea. Removes free radicals, rejuvenates. You can use it not only in nutrition, but also to cleanse the skin, as a toner. To do this, freeze the tea and wipe your face with ice.
2. Clean water. The benefits of sufficient fluid intake are obvious. Cells often suffer from dehydration. By drinking at least 2 liters of water a day, a person helps the body work more efficiently, and clearing clogged pores during a diet occurs faster.
3. Vegetable and fruit juices. Citrus, carrot and apple fresh juices refresh and provide the necessary nutrition to the skin.
4. Rosehip infusion. A multivitamin drink that boosts immunity and helps the kidneys and bladder cope with the elimination of toxins.

Seven-day diet for facial skin

A special menu for the week will help cleanse skin pores and get rid of acne. Approximate diet:

1. Breakfast: green tea, whole grain bun, soft-boiled egg, lean ham.
2. Lunch: lean borscht with beets, chicken breast and potatoes, steamed or stewed, carrot salad with orange.
3. Dinner: fish baked in foil, steamed rice and tomato juice.

1. Breakfast: orange juice, tomato salad with mozzarella or cottage cheese, biscuits.
2. Lunch: chicken broth, boiled eggs with buckwheat, pomegranate.
3. Dinner: steamed chicken cutlet, vegetable salad, dried fruit compote without sugar.

1. Breakfast: fried eggs with tomatoes, green tea with apple, a slice of lemon.
2. Lunch: fresh cabbage soup, fish or seafood with brown rice or spelled, tomato.
3. Dinner: fruit salad, cottage cheese, a slice of lean ham.

1. Breakfast: muesli with pieces of fruit and nuts, 1 cup of coffee, a spoonful of honey and biscuits with cheese.
2. Lunch: pumpkin puree soup, boiled asparagus or other vegetables, veal baked in the oven.
3. Dinner: salmon or cod, vegetable salad of carrots, cucumbers and radishes, grapefruit juice.

1. Breakfast: porridge with milk (any except semolina), orange juice, whole grain bun with ham and cheese.
2. Lunch: boiled potatoes, steamed chicken cutlets, cabbage soup made from beet tops and sorrel with eggs, tangerines.
3. Dinner: vegetable stew, green tea with lemon.

6. Saturday and Sunday: on these days you can eat the same as on weekdays.

According to cosmetologists, this diet helps cleanse and nourish the skin, prevents the early appearance of wrinkles, and gives it elasticity.

Vitamins and their effect on the skin

1. Vitamin A. Forms the integrity of epidermal cells and ensures its health. It is not destroyed during cooking and is absorbed only with fats. The largest amounts are found in carrots and citrus fruits; in eggs, fish oil and liver.
2. Vitamin C. Increases the strength of blood vessels, accelerates the healing of wounds on the skin, and promotes the rapid removal of poisons from the body. Destroys when heated, preserves well in an acidic environment. The vitamin content is greatest in fresh vegetables and fruits, especially citrus fruits, rose hips, currants, as well as pickled apples and sauerkraut.
3. Vitamin E. Rejuvenates and slows down aging, frees the body from carcinogens. Destroyed by heat and iron. You can find it in seeds and nuts, green leafy vegetables and cabbage, olive and sunflower oil, liver and eggs.
4. Vitamins of group D. Regulate blood clotting function. Contributes to normal heart function. The largest amount is in milk, sea fish, cod liver.
5. B vitamins. Participate in metabolism. The maximum content is in yeast, sprouted wheat, walnuts, soybeans and peas, melon, pepper, green leafy vegetables. And also in products of animal origin: meat, milk, cheese.
6. Vitamin RR. Helps cleanse the skin as it participates in protein-carbohydrate metabolism. Destroyed when heated and taken simultaneously with alcohol. You can find it in lean meat and dried mushrooms, dates and potatoes, and sesame seeds.

Diet for beautiful facial skin: diet menu for problem skin, reviews

A diet for facial skin is as integral a part of skin care as the use of cosmetics.

By consuming healthy foods, you can successfully get rid of many deficiencies and prevent their occurrence.

Healthy food can affect the beauty of the skin in the most positive way: remove pimples and blackheads, normalize the functioning of the sebaceous glands, smooth out existing wrinkles and slow down the aging process from the inside.

A skin cleansing diet is a properly balanced diet that includes foods rich in vitamins and other nutrients, among which there are several groups worth highlighting:

1. Citrus fruits: rich in vitamins (especially group C). They remove free radicals, stimulate collagen production, increase elasticity and tighten flabby epidermis;
2. Seafood is rich in zinc and omega-3 acids. They renew cells, prevent early aging, relieve inflammation, eliminate pimples and acne;
3. Vegetables (green and orange) are rich in vitamin A, which softens inflammatory processes, prolongs youth and activates tanning;
4. Nuts contain vitamin A, which prevents aging and protects the dermis from ultraviolet radiation;
5. Cereals (oatmeal, rice, etc.) saturate the body with vitamin A and vitamin A, which moisturize and cleanse the epidermis, rejuvenate and prevent irritation.

The features of a diet for healthy skin are that, depending on its type, it is necessary to consume specific foods:

1. Cucumbers, grapefruit, avocados, soybeans, tuna, trout, salmon, nuts, apricots, carrots, pumpkin, broccoli and chicken are good for oily dermis;
2. For dry – wheat, strawberries, blueberries, spinach, milk, yogurt, melon, pepper, cabbage, rolled oats;
3. For problematic ones - garlic, eggs, almonds, lettuce, cabbage, onions, fermented milk products.

What products are considered harmful to facial skin:

1. All sweets;
2. Any alcohol;
3. Flour;
4. Black tea and coffee;
5. Salt and spices.

Absolutely everyone can use diets to cleanse their skin. If the menu contains products that cause individual intolerance, they can be replaced with others.

Diet for facial skin: menu and best recipes for improving skin

Diet for acne skin

When all types of problematic rashes appear - blackheads, pimples, acne, post-acne - it is important to develop your own diet and stick to it until the deficiencies are eliminated, and also exclude all harmful foods from the list above.

Check your body fat %, BMI and other important parameters

Sample diet menu for acne for 7 days

1. In the morning we eat oatmeal and fruit, drink green tea;
2. We have lunch with a boiled egg and chicken soup, wash down with carrot juice;
3. We have dinner with a piece of steamed lean fish, boiled vegetables with a slice of bread, and wash it down with rosehip decoction.

1. In the morning we eat low-fat cheese (100 g), drink a berry cocktail;
2. For lunch we eat beef soup, drink a cup of green tea;
3. We have dinner with a vegetable side dish and boiled chicken breast, and drink kefir.

1. We have breakfast with fruit salad and cranberry juice;
2. We have lunch with soup, vegetable salad and drink tea (green);
3. In the evening we eat buckwheat boiled in water and drink kefir.

1. We have breakfast with millet porridge, green tea and fruit salad;
2. For lunch we prepare soup from low-fat turkey, drink compote;
3. We have dinner with 100 g of lean beef, stewed vegetables and skim milk (1 glass).

1. In the morning we eat fruit salad, low-fat cottage cheese, drink a cup of green tea;
2. We have lunch with fish soup, a sandwich of cheese and black bread, washed down with rosehip decoction;
3. For dinner – buckwheat with water and jelly.

1. We have breakfast with a boiled egg, vegetable salad with lemon and a glass of kefir;
2. We have lunch with barley porridge, chicken breast and compote;
3. We have a fruit salad for dinner and drink green tea.

1. We have breakfast with millet porridge, a couple of fruits and low-fat fermented baked milk;
2. For lunch - chicken soup and tea;
3. We have dinner with 100 g of lean fish, cottage cheese and jelly.

Diet for clear skin

In order to get rid of acne and preserve the beauty of your skin for a long time, you need to adhere to this diet, which lasts a week, once every 2-3 months. At the same time, it is recommended to use natural masks and facial scrubs.

Sample menu for each day:

1. We have breakfast with oatmeal with milk, dried apricots, raisins and dried fruits, drink cocoa or green tea;
2. After a couple of hours, drink a glass of fruit juice;
3. We have lunch with pureed vegetable soup, stew and chicken breast;
4. We have an afternoon snack with nuts (30 g) and a glass of green tea;
5. We have dinner with buckwheat porridge and vegetable salad with celery root and green peas;
6. Before going to bed, drink a glass of kefir.

Diet for skin and hair

To improve the condition of the dermis, nails and hair, it is recommended to use this diet once a month. After a couple of weeks, you will notice that your nails have become stronger, your hair has stopped falling out, and your skin looks fresher and younger.

1. For breakfast, mix low-fat cottage cheese with 1 tsp. honey and berries, drink chamomile tea;
2. We have lunch with grilled chicken breast, celery (2 stalks), two sweet peppers and prunes (5 pieces);
3. For an afternoon snack, drink a glass of kefir and snack on an apple;
4. We have dinner with baked potatoes (1 piece), cauliflower fried in an egg, and drink a cup of green tea.

Diet for problem skin

When acne, pimples, or excessive sebum appear, it is important to pay attention to a healthy diet in time: completely eliminate fried foods, and eat only fresh or boiled vegetables, lean meat, fruits and fish for two weeks.

1. In the morning we eat a salad of cucumbers and tomatoes with lettuce leaves, drink a cup of kefir;
2. Snack on almonds (30 g);
3. We have lunch with boiled cabbage, carrots and onions, chicken breast, wash down with a glass of juice;
4. For an afternoon snack - a couple of unsweetened apples;
   We have dinner with vegetable stew and two fresh sweet peppers.

Diet for fungal skin diseases

In the presence of different types of fungal infections, strict adherence to the diet is recommended until complete recovery. The diet includes dairy products, eggs, seaweed, cucumbers, apples, cherries, red peppers, herbs, beets, and food should be flavored with 1 tsp. black cumin oil.

1. We have breakfast with buckwheat porridge with bran and drink tea;
2. We snack on a couple of eggs;
3. For lunch we prepare stewed cabbage, eat it with vegetable salad and boiled potatoes;
4. We have dinner with seafood salad and a slice of bran bread.

Diet for mycosis of the skin

To treat mycosis, a type of fungal disease, a special diet is used, which must be followed until recovery. You can eat anything you want, with the exception of the following foods: white bread, confectionery yeast, vermicelli, white rice, jam and preserves, fatty and fried foods, pear, banana, figs and raisins.

The main emphasis in the menu should be on milk, boiled chicken, dark rice, eggs, buckwheat, corn, rosehip infusion, legumes, beets and cabbage.

Approximate daily menu:

1. In the morning we eat buckwheat porridge and drink rose hip decoction;
2. After a couple of hours, drink a glass of milk;
3. We have lunch with a piece of boiled chicken fillet, stewed cabbage and two potatoes;
4. For dinner - boiled beet salad, seasoned with sour cream.

Diet for elastic skin

To restore elasticity and prolong youth, this diet is well suited, which should be followed for two weeks, alternating protein and carbohydrate days.

Protein day menu:

1. We have breakfast with yogurt mixed with berries, eat whole grain toast, drink tea;
2. We snack on a baked apple stuffed with raisins and honey;
3. For lunch we prepare a salad with salmon, herbs, tomatoes and brown rice;
4. For an afternoon snack we eat a nectarine or an apple;
5. We have dinner with chicken breast and boiled buckwheat with vegetables.

Carbohydrate day menu:

1. We have breakfast with omelet with tomatoes, drink coffee;
2. After 2 hours, eat oatmeal with nuts and cinnamon;
3. We have lunch with vegetable soup, mashed potatoes and boiled beef;
4. For an afternoon snack we eat a pear or banana;
5. We have dinner with a casserole of cottage cheese and berries, and drink a fruit cocktail.

We also recommend that you read the article Diet for beautiful hair.

Many doctors recommend that all women periodically follow one of the presented diets, choosing it in accordance with their skin type and problems that need to be solved. After a couple of such cycles, the remarkable results of the diet for improving facial skin usually become visible:

1. Problematic rashes disappear;
2. Tone and elasticity increase, wrinkles are smoothed out;
3. Fungal diseases are cured faster;
4. The work of sebaceous secretions is normalized.

Reviews about the diet for beautiful skin from our regular readers are also very positive:

“I am an ardent supporter of a healthy lifestyle, and I believe that the epidermis is primarily affected by what we eat. I myself periodically go on a diet for my skin and hair, fortunately it’s not difficult to tolerate, and the menu is quite rich and healthy.”

“Several times a year I resort to a diet for elastic skin - it helps me preserve the remaining youth, because after it it’s like I’m reborn! At the same time I use natural masks and oils"

“I really don’t like any restrictions, but sometimes I have to go on a diet for problem skin - without it, I would have been covered in acne long ago. The only difficulty is that it’s difficult for me to give up sweets and eat healthy foods that are listed on the menu, but there is no other way out.”

Dear visitors, if you find an error, please select a piece of text and click Ctrl+Enter. The error will be sent to us and we will fix it, thank you in advance.

Those who dream of flawless skin should add proper nutrition to the points “good cream” and “trusted cosmetologist”. You will learn from our article what exactly should be included in your daily diet.

1. Vitamins of youth and beauty
2. What foods are good for facial skin?
3. Drinking regime
4. Diet rules for healthy skin
5. Harmful products that spoil the appearance and color of the skin
6. Tools Overview

Vitamins of youth and beauty

It is much more effective to influence skin cells from the inside than to then “break through” to them from the surface of the epidermis using cosmetics.

Strict diets limit the supply of nutrients and negatively affect the condition of the skin and the body as a whole. In this case, the skin is nourished according to the residual principle. Make sure that your diet contains a balanced combination of proteins, fats and carbohydrates, as well as sufficient amounts of vitamins and microelements.

What is its use

Basic building material: amino acids are necessary for the synthesis of collagen fibers, which are responsible for skin elasticity.

Omega-3 and -6 fatty acids

Indispensable for lipid synthesis, have pronounced anti-inflammatory properties, and slow down the aging process.

Natural sorbent: absorbs and removes toxic substances (nitrates, pesticides, heavy metal salts).

Responsible for pigmentation.

Enriches cells with oxygen.

A natural antioxidant that protects against premature aging and evens out skin tone.

Vitamin A (retinol)

Participates in collagen synthesis, increases skin elasticity.

B vitamins

Necessary for normalizing metabolic processes in the skin, especially lipid and protein metabolism.

One of the main antioxidants, participates in collagen synthesis.

Prevents the formation of wrinkles and fights dryness.

Vitamin H (biotin)

A natural vasodilator that will help make dull skin healthy and radiant.

It has anti-inflammatory properties, regulates the functioning of the sebaceous glands.

Participates in the synthesis of structural elements of the skin.

What foods are good for facial skin?

Here is a list of products you need to improve your skin condition.

Fruits, berries, vegetables, herbs rich in fiber, vitamins B and C. Orange and red fruits will prevent a lack of beta-carotene and vitamin A. Avocados and bananas - melanin. Persimmons, green apples and pomegranates - hemoglobin. Useful both fresh and frozen, dried, boiled, baked.

Nuts - a storehouse of Omega-3, melanin, vitamins H and E. A very small portion per day is enough.

Whole grain cereals, durum wheat pasta, brown unpolished rice, brown bread, bran bread - main sources of fiber and vitamin B.

Fish and seafood will provide the body with protein, melanin, zinc, vitamin B and Omega-3 acids.

Lean meat, beef and pork liver also rich in protein, as well as iron, vitamins A and H.

Dairy products (including cheese and cottage cheese) are famous for their calcium content and healthy protein.

Fruits, berries, vegetables, and herbs are rich in fiber, vitamins B and C. © iStock

Drinking regime

Water is very important for the body: it helps restore skin damaged by the sun, wind and air dried out by heating devices, restore its smoothness and elasticity, and avoid flaking. To optimize metabolic processes in the body, doctors advise drinking 1.5–2 liters of water daily (at the rate of 30 ml per kilogram of weight).

We are talking about pure still water. But tea, coffee, juices, compotes are not included in this norm.

Distribute the entire volume of liquid throughout the day so that you do not drink after 19:00 - otherwise edema may form. To remember to drink more often, keep water bottles on your desk, on your bedside table, in your car, etc.

Nuts are a storehouse of omega-3, melanin, vitamins H and E. © iStock

Diet rules for healthy skin

Analysis of the information received allows us to build a PP system.

Nutrition should be varied and balanced in the amount of proteins, fats, carbohydrates, vitamins and microelements.

It is better to eat food 5-6 times a day in small portions. Don't forget about breakfast and try to have dinner no later than three to four hours before bedtime.

For breakfast and lunch, eat protein foods, and in the evening, give preference to thermally processed vegetables, cereals and dairy products.

Drink enough water.

Eliminate junk food from your diet.

Harmful products that spoil the appearance and color of the skin

If you want to get rid of acne, dryness and other skin problems, limit your consumption of these foods.

Sweet

Recent studies have shown that foods with a high glycemic index (white bread, pastries, sugar, sweet soda) aggravate acne and also contribute to glycation - the gluing of collagen fibers and premature aging of the skin.

Nutrition should be varied and balanced in the amount of proteins, fats, carbohydrates, vitamins and microelements. © iStock

Salty

Salt retains water, so the abuse of various marinades and canned food is fraught with swelling under the eyes and more.

Fast food and semi-finished products

Processed meat may contain excess sodium, which also leads to water retention, edema, and swelling. Fatty and fried foods also disrupt liver function and contribute to premature aging. To somehow neutralize the negative effects of fast food, eat onions, ginger, turmeric, take vitamin E and zinc, but it’s better to just do without junk food.

While coffee acts as an antioxidant in moderation, drinking too much (more than four cups a day) is likely to cause anxiety and sleep problems. And the lack of night sleep will affect your appearance, because it is at this time that cell renewal occurs. The result of a lack of sleep is tired, aging, dry, wrinkle-prone skin. But that's not all.

In people with a slow metabolism, coffee can activate the sebaceous glands, which in turn threatens the formation of comedones and pimples.

Alcohol

Alcohol abuse leads to dehydration of the body in general and the skin in particular. The fact is that alcohol has a pronounced diuretic effect.

Tools Overview

Having nourished the skin from the inside, you can consolidate and enhance the effect by including cosmetics with the same beneficial substances in your care.

Steaming face mask with zinc “Clean Skin”, Garnier

Formulated with zinc and micronutrient-rich clay, it unclogs clogged pores and smoothes out uneven skin.

Intense moisturizing regenerating gel Hydrating B5 Gel, SkinCeuticals

Fluid with vitamin B5 and hyaluronic acid moisturizes the skin and provides it with nutrients.

Night serum Re-Plasty High Definition Peel, Helena Rubinstein

Retinol (vitamin A) activates cell renewal, and vitamin E protects them from the effects of free radicals.

Daily gel-serum for skin exposed to external influences, Mineral 89, Vichy

Vichy mineralizing thermal water in this product enhances the natural barrier and protective functions of the skin.