The definition of a “diet” is a systematic way of approaching food in order to maintain a healthy lifestyle. In today’s society, it is so easy to get wrapped up in social pressures and follow the crowd when eating. This means that many people are not getting enough vitamins or minerals which can lead to dry patches on their face, red blotches on their neck, or even acne breakouts because of the way our food is grown and mass-produced. We all know that good nutrition is important for your health and well-being, but your diet can also affect the quality of your skin. If you want to have great-looking skin it is important to eat a well-balanced diet. In this article, we will discuss some best diets for better skin.
Breakfast is the most important meal of the day and it is the perfect way to jumpstart your metabolism. A good breakfast should include a healthy dose of protein, complex carbohydrates, and omega-3 fatty acids which will keep you full throughout the morning. It is also important to drink at least 20 ounces of water because hydration from the inside is important for smooth skin.
-Oatmeal, especially steel cut oat (good source of fiber and protein and low glycemic index and loaded with beta-glucans)
-Green tea (very high in antioxidants which protect your skin from free radicals)
-Eggs – scramble them with vegetables like spinach, onion, and tomatoes
-Organic yogurt (a good source of calcium that helps keep your skin smooth)
For lunch, you should focus on lean proteins and veggies. Protein helps promote muscle growth and will help fight wrinkles and cellulite. Working individuals often find themselves eating lunch at their desks. With no protein and little veggies, this becomes a recipe for dry skin and sleepless nights. However, there are many places to eat out where you can choose your own vegetables and proteins such as chicken or turkey, fish, egg whites, lentils, or quinoa as your protein-rich veggies.
-Chicken salad on a bed of spinach with walnuts and cranberries (spinach is full of vitamins A and C and the cranberries contain powerful antioxidants)
-Oven-baked chicken, sweet potatoes, and green beans (chicken contains amino acids that help increase collagen production in your skin and sweet potatoes are high in vitamin A)
-Salad with spinach, beans, and avocado (gorgeous skin is a sign of a balanced diet because avocados contain B vitamins which give you glowing skin)
For dinner, focus on healthy carbs like quinoa, sweet potatoes, and whole-wheat pasta because these foods contain prebiotics that promotes good bacteria in your gut. Fiber from the food also helps decrease inflammation in your body. You can choose lean proteins or legumes for dinner too.
-Tilapia with a side of roasted butternut squash and a kale salad (the vitamin A in the butternut squash helps promote skin cell turnover)
-Grilled chicken with whole-wheat pasta and asparagus (asparagus is full of vitamins K and C which help reduce dark circles under your eyes)
-Veggie tacos on whole-wheat tortillas with black beans and avocado (black beans are full of protein and potassium which helps reduce water retention)
-Grilled salmon with quinoa and roasted beets (beets contain betalains that help fight inflammation in the body so your skin looks amazing)
It is important to eat small healthy snacks between meals to keep you going throughout the day. A great snack is a handful of unsalted nuts because they have healthy fats, protein, and fiber which help stabilize your blood sugar levels. Nuts also contain vitamin E which will protect your skin from free radicals.
-Raw veggies with hummus or guacamole (veggies are full of antioxidants and hummus contains chickpeas which are full of protein)
-Half an avocado with sea salt (rich in unsaturated fatty acids)
-A piece of fruit and water (gorgeous skin starts from the inside out so you need to stay hydrated by drinking at least 8 to 10 glasses of water a day. One of the best ways to get hydrated is by adding a slice of lemon to your glass because it contains antioxidants. It also helps flush out toxins from your body while keeping you feeling energized)
-Organic popcorn (high in fiber so it will keep you feeling full for longer and lower in calories)
-Hard-boiled eggs (protein-rich snack which helps build muscle and skin tissue)
-Whole-grain crackers with almond butter (almond butter is rich in vitamin E which protects your skin from free radicals)
- Food to limit or avoid:
It is important to stay away from processed sugar because it creates inflammation in the body. When there is inflammation, aging happens quickly so try to avoid foods with artificial sweeteners.
-Processed sugar (full of empty calories that cause your blood sugar levels to spike) -Artificial sweeteners (they contain chemicals that have been linked to various health problems including skin diseases like dermatitis and eczema)
-Packaged foods (full of preservatives and chemicals that can irritate the skin)
-Fried foods (fried foods contain a lot of saturated fat which clogs up your pores, causing breakouts)
-Alcohol (it will dehydrate you and cause puffiness under your eyes)
-Caffeine (can lead to dehydration because it is a diuretic which means it will lead to excessive urination)
-Sugar and salt (sugar and salt can dehydrate your skin so try limiting them as much as possible)
Better skin is a sign of a well-balanced diet because good nutrition promotes clear, glowing skin. A balanced diet consists of lots of plant foods, protein, and healthy fats to keep you going throughout the day. Breakfast should be full of healthy carbs to give you energy for the day, lunch should additionally have a lean protein and by dinner time you’ll finally have the chance to fill up on veggies. Snack between meals with nuts or fruit so your body stays energized and always drink at least 8 glasses of water a day! Also, remember that processed sugar is bad for your skin because it causes inflammation so be careful with what you eat. Follow these tips to get better skin and feel amazing!