How to eat 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.

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 dry air from 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 promote 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.

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To keep our skin healthy and beautiful, we buy dozens of bottles of cosmetics - it’s scary to even imagine how much money we spend on them. But back in 2005, American dermatologists found out that wrinkles, acne, hyperpigmentation and even dry skin can be gotten rid of cheaply and tastefully. You just need to include a few foods in your diet.

Bright Side shares recommendations for a balanced diet from the book “Cosmetic Dermatology. Principles and Practice”, thanks to which you will no longer need foundation.

For age spots

Hyperpigmentation may indicate lack of vitamins, in particular B12. Animal products are rich in this vitamin. However, you can get rid of excessive pigmentation without meat - you just need to follow a certain diet.

What to do:

1. Relief from hyperpigmentation is promised vitamins C and E and antioxidants, such as ellagic acid and grape seed extract. These beneficial elements are found in large quantities in citrus fruits, strawberries, kiwis, pomegranates and tomatoes.
2. Pigmentation becomes even more noticeable if you stay in the sun for a long time. To protect your skin from ultraviolet rays, you need to eat foods rich in antioxidants: berries, grapefruits, pineapples, plums, Brussels sprouts and kale, chili peppers, spinach and buckwheat.

For oily skin

Causes:

It has long been proven that foods with a high glycemic index increase the secretion of sebaceous glands. As a result, the glands secrete more sebum than is necessary for hydration, and this becomes the cause of oily shine.

What to do:

1. Cosmetics save you from oily shine only for a short time, while diet high in vitamin A will help to significantly reduce sebum secretion. In addition, it is simply delicious and uncomplicated - just add it to your diet dried apricots, mangoes, carrots, egg yolks, spinach and sweet potatoes.
2. Also worth reduce consumption of foods with a high glycemic index. Eat less white bread, buns, potatoes and soft wheat pasta, and soon your skin problems will be forgotten.

For pimples and acne

Cause:

Once again, foods with a high glycemic index are to blame - it’s not for nothing that acne problems most often occur in those with oily skin. Due to the increased activity of the sebaceous glands, the pores become clogged, bacteria begin to multiply in them and an inflammatory process develops.

What to do:

1. You can also get rid of acne with diet. The main thing is that the diet includes as many foods rich in polyunsaturated fatty acids, which relieve inflammation. To put it simply, you need to eat as often as possible fruits, vegetables, walnuts, flax seeds and flaxseed oil, seaweed, seafood and fish.

For dry skin

Causes:

Excessive dry skin also indicates excess vitamin E and lack of cholesterol. The last reason is typical for vegetarians, since we get the largest share of cholesterol from meat and fish.

What to do:

1. It is necessary to increase the concentration in the diet monounsaturated fatty acids. They are best absorbed by consuming whole foods rather than oils and nutritional supplements: beans, seaweed, eggs, soybeans, avocados, peanuts and other nuts.
2. If you are not a vegetarian, try to eat regularly meat and fish. Will be especially useful albacore tuna, lake trout, mackerel and salmon.

Wrinkles

Causes:

The severity of wrinkles is greatly affected by the presence of alcohol in the diet, as it causes dehydration. Sugar can also be a cause of premature skin aging, because the glucose it contains makes the skin less elastic.

What to do:

1. More than 10 years ago, American researchers discovered that Antioxidants also promote rejuvenation. For example, if every day there is products containing soy, then the signs of skin aging will become almost invisible, and you will completely get rid of wrinkles in the corners of your eyes.
2. Studies have also shown that the least wrinkles are visible in Swedish adults, and this is also a consequence of a proper diet. The diet of these people is rich green leafy vegetables, spinach, asparagus, celery, eggplant, garlic and onions. And here red meat, sugar, butter, margarine, milk and dairy products there's almost none in it.

Dark circles under the eyes

Cause:

It is a mistake to think that dark circles under the eyes only indicate lack of sleep. They may be a symptom of a serious illness - allergies or intolerance to certain products, which lead to inflammation and darkening of the area around the eyes.

What to do:

1. Get tested for food intolerances while waiting for tests remove potentially dangerous foods from your diet - for example containing lactose. These include dairy products, baked goods, chips, instant coffee, instant soups and artificial sweeteners.
2. If the cause is not an allergy, then dark circles may warn you of dehydration. So drink up water and don't overuse coffee.
3. It is also worth adding to your diet foods that contain heme iron and increase hemoglobin - its deficiency can also affect the appearance of circles under the eyes. So try to eat more red meat, tuna, egg yolks and buckwheat porridge.