Fair skin is a privilege. We are talking about clear skin free of impurities and blemishes derived from unhealthy lifestyles. There are ways to get your skin back to a healthy state by making it look brighter.

You may have seen many people with blemish-free and toned skin that glows even without makeup. It may also be that you wanted to have skin like this. And why not! There is nothing wrong with wanting clearer skin free of impurities, that means you want to be healthier and give your skin that opportunity to reflect it. Here are some dietary tips to get clear skin.

How to get clear skin

Some of these ways to get clear skin include a long-term plan, such as a diet plan . Some others are quick fixes that make you change some of your habits, such as removing your makeup every day before going to bed. If you want to get clearer skin fast, as well as to maintain it always, adopt both short-term and long-term resources, but here we will refer to a diet plan for this purpose.

Diet for clearer skin

You need to give your body enough nutrients. What you eat your skin absorbs. A healthy and balanced diet will give your skin the necessary nutrients to repair damage, build new cells and collagen. All this to keep your skin looking young for years. On the other hand, if you eat unhealthy, industrialized and lifeless food, your skin will become just that. In the lack of proper nutrition , your skin becomes inflamed due to free radicals that attack cells. The antioxidant foods can help fight free radicals to eliminate those defects and give you a clear skin. So what to eat? These are the foods for perfect skin:

Vegetables

Eat vegetables of all colors every day. Light colors, as well as dark colored vegetables, have their own sets of nutrients. Your skin (as well as the body) needs all of these nutrients. Therefore, eat all kinds of vegetables, you can do it in salads, in juices, steamed, in soups, etc. It is more convenient to consume raw vegetables since they take better advantage of the nutrients. Try to eat them in abundant salads in your meals every day.

Green juices

The green juice not only eliminate toxins from your body to give you a radiant skin but also help cure many diseases. Some of your skin problems like acne can be cured when you drink a glass of green juice a day. Acne makes your skin blemished. Kale juice is good for acne-free skin. Also drink parsley juice and tea to achieve a blemish-free skin tone. Watercress juice is also one of the best juices for fair skin with a better complexion. If you wish, you can prepare your juice by combining all these herbs. This will help you get clear skin faster.

Foods rich in Omega 3 fatty acids

Make your skin healthier with foods rich in omega 3 fatty acids . They make your cell membranes healthy and able to function well. This means that your cell membranes will not only use nutrients correctly, but they will also not allow harmful things to enter your skin and body. Cell membranes also decide how much water the skin can hold. Well hydrated skin is healthy and clear skin. Therefore, eat foods rich in omega-3 fatty acids from wild fish such as salmon, tuna, mackerel, and halibut, at least once a week. Linseed , chia seeds , nuts and algae also have large amounts of omega-3 fatty acids, and also the augacateolive oil contain it.

Foods rich in Vitamin C

Vitamin C increases collagen . Collagen makes your skin firm, smooth, and youthful . Green peppers, strawberries, citrus fruits, kale, broccoli, etc. They are all rich in vitamin C .

Foods rich in Vitamin A

Vitamin A reduces wrinkles, fades brown spots, and smooths rough skin. Therefore, eat foods rich in vitamin A to achieve youthful, blemish-free skin and an even tone. Sweet potatoes, carrots, green leafy vegetables, squash, lettuce, dried apricots, cantaloupe, bell peppers, fish, tropical fruits are all rich in this skin-friendly Vitamin A.

Foods rich in Vitamin E

Vitamin E is an antioxidant that fights free radicals to give you smooth, clear skin. It also protects you from UV rays as it can absorb UV energy. Also, vitamin E acts as an anti-inflammatory agent for your skin. Include almonds, raw seeds, spinach, turnip greens, kale or kale , vegetable oils, nuts, etc., in your diet to get vitamin E and make your skin clean and clear.

What foods to avoid if you are in the process of lightening your skin

A skin lightening diet doesn’t just include what you should eat. You also need to pay attention to what you should not eat.

Avoid sugary foods

Because sugar quickly passes into the bloodstream and causes your insulin levels to rise. This, in turn, aggravates acne, wrinkles, and breakouts. These are all obstacles on your way to getting clear skin.. Sugar doesn’t just mean sugar. Refined carbohydrates like white flour and white rice also turn into sugar in your body. Avoid them. Instead of refined carbohydrates, eat complex carbohydrates like whole grains, lentils, lima beans, peas, starchy vegetables like potatoes, sweet potatoes, corn, and squash. These are the foods with a low glycemic index. Foods that have a low glycemic index release glucose more gradually into the bloodstream and prevent acne breakouts. Also avoid sugary drinks like sodas, sodas, and other carbonated beverages.

Dairy products

This is not for absolutely everyone, but some people face this acne breakout problem due to milk and other dairy products, due to allergies or intolerance. Cut down on milk and other dairy products if you have acne-prone skin. However, if you are not intolerant or allergic, you may be able to continue consuming yogurt (organic milk and free-range animal milk), since many studies have shown that yogurt helps the intestinal flora, therefore the skin. . Why you should heal the gut if you want to improve the skin.

Processed meat

The chemicals used to process meat can cause wrinkles due to their inflammatory effects. When skin becomes inflamed, collagen is damaged and your skin doesn’t look young and radiant. You can eat lean meats instead of processed meat.

Drink lots of water to have clear skin

It is a must to drink enough water every day when clear skin is desired. 1.5 liters to 2 liters of water, to maintain healthy, free, clear and bright skin. If you have dry skin, your skin will stay hydrated when you drink water throughout the day. Water can also help reduce acne symptoms. It could be due to the fact that the water effectively cleans toxins, dirt, and bacteria from your body. So, do the following:

  • Drink a glass of water as soon as you get up in the morning.
  • Always carry a bottle of water with you so that you are never forced to dehydrate.
  • If water is difficult for you to drink, add natural flavors to it like lemon juice or mint leaves. 5 Ways To Drink Enough Water During The Day.
  • You can also increase the consumption of foods rich in water such as lettuce, cucumber, tomato, watermelon, grapefruit, etc.

Don’t drink too much of beverages such as coffee, soda, tea, and other caffeinated beverages. They are not equivalent to water. They have a diuretic effect and actually dehydrate your skin.

The above tips on the diet for clearer skin are a way to get healthy skin and an even tone and keep it forever if you are constant on the diet.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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