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The Clear Skin Diet: Eat Your Way to a Healthy Balanced Skin

Posted by J'TANICALS Admin on
Fruit and vitamins should be part of your clear skin diet

Nutrition and diet play such a major role in overall health and wellness it’s no surprise to learn it’s a key part when looking at solutions for how to clear your skin and how to maintain a clearer face skin. We really are what we eat and keeping our digestive system healthy to optimise gut health in turn helps with the absorption of nutrients and will promote a clear and glowing skin.

The clear skin diet

Before thinking about what’s going into our diet for clear skin it’s helpful to know what we should take out. Processed foods, sugar and fried foods are all culprits that can be absorbed too rapidly causing an unhealthy spike in blood sugar. This triggers inflammation and an increased risk of a host of other health issues. Dairy is high in sugar (lactose is a sugar) and although dairy is high in nutrients our bodies love, dairy has been consistently linked to inflammation in the skin.

Let’s get to the clear skin diet. Nutritionists and health experts now agree that a more plant based diet is a healthier option for general wellness and our skin. You don’t have to ditch the animal proteins entirely if you don’t want to, just have more balance between the options. 
Here are our top 6 foods for clear skin: 

Oily fish
Full of omega 3 and known to reduce inflammation as well as keeping skin supple.
High in healthy fats and vit A, D,C and E and great to reduce oxidative stress.
Nuts and seeds
Especially walnuts, pumpkin seeds and sunflower seeds, all have skin boosting nutrients including zinc, selenium and fatty acids.
Made from soya, is a great protein alternative to meat and is packed with calcium, proteins and minerals.
Green tea
Is an antioxidant and a great remedy for many skin conditions.
Are full of vitamin C and anti-inflammatory properties.

avocado, nuts and matcha

Vitamins for clear skin: Follow the rainbow

If you think in colour for your fruit and veg choices you won’t go far wrong getting all your nutrients and vitamins for clear skin. The most vibrantly coloured fruits and vegetables are the richest in vitamins, minerals, fibre and antioxidants. We all know pumping up our vitamin intake is a super diet for clear skin, below is a guide to eating the rainbow to help us pack them in.

Dark green vegetables: kale, spinach, watercress and broccoli are packed with nutrients and antioxidants including vitamins C,E and A as well as calcium, magnesium and potassium.

Orange vegetables and sweet potatoes: sweet potato deserves its own mention. They are full of vitamin A and calcium as well as vitamin C and B6. Beta carotene rich carrots and butternut squash are also vitamin A and C rich. Bell peppers are a great source of skin loving vitamin C. Oranges are a great source of antioxidant vit C as well as having healing and anti-inflammatory properties.

Red and purple: Berries, beets, red beans and tomatoes are full of antioxidants and vitamin rich.

White: Cauliflower (high in vitamin C), greek yoghurt (a super probiotic).

We already highlighted the importance of drinking water for clear skin in our 13 clear skin tips, but it’s alway worth another mention. And after all the dietary advice above, don’t forget to treat yourself to a piece of dark chocolate from time to time to give your diet and skin it's well earned boost of flavonoids. It’s all about balance.

Eating the correct balance of foods will feed our skin the vital nutrients it needs to stay soft, supple and blemish-free. Poor nutrition not only plays a part in premature ageing but can lead to other skin disorders and imbalances. Treating skin kindly with optimal levels of nutrients are crucial for a radiant, glowing and healthy skin. The old adage ‘you are what you eat‘ has never been truer.


About the author:

Frances Prescott

Frances Prescott is our J’TANICALS Beauty Expert. She is a leading makeup artist and facialist with over 20 years of experience in the beauty industry. She has worked on the faces of celebrities, models, sporting superstars and actors. She understands that a healthy skin is the best foundation for makeup. Having had a background as a nurse early in her career she has an awareness of health, wellness and lifestyle needing to be in balance before we even think of our skincare regime.

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