Get Radiant Skin with a Healthy Clear Skin Diet

The Potent Benefits of Antioxidants

• Vitamin A or Beta Carotene - Beta Carotene is a potent antioxidant that helps to strengthen the body's immune system and protect the body from harmful free radicals. It is also an important nutrient for the eyes. Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots are particularly rich sources of beta-carotene.
• Ascorbic Acid (Vitamin C) is a water-soluble compound that fulfills antioxidant role, among others, in living systems. Important sources include citrus fruits (like oranges, sweet lime etc.), green peppers, broccoli, green leafy vegetables, strawberries, raw cabbage and tomatoes.
• Vitamin E is a potent fat-soluble antioxidant vitamin in the body. It protects cellular membranes, lipoproteins and other "oily" structures. Skin is high in unsaturated fatty acids and is especially susceptible to free radical damage, and can benefit from vitamin E protection (both oral and topical). Sources include wheat germ, nuts, seeds, whole grains, green leafy vegetables, vegetable oil and fish-liver oil.
• Flavonoids are a diverse group of plant pigments with antioxidant properties that contain proanthocyanins and polyphenols that are beneficial for the skin. These substances produces the color in many fruits, vegetables and flowers and protect them from environmental stress. In addition, some flavonoids have antiallergic, anti-carcinogenic, anti-viral and anti-inflammatory activity. Over 4,000 flavonoids have been characterized and classified, but only a few have been researched.

• Consume these healthy fats - Omega-3 fatty acids and Omega-6 fatty acids are essential fats that the body cannot produce. They must be consumed through diet. These essential fats are responsible for reducing skin inflammation and improving blood circulation, giving you a clear, glowing skin and helping you to prevent premature aging. Food that are rich in these healthy fats include salmon, sardines, mackerels, nuts (walnuts, almonds), seeds (pumpkins, sunflower), and flaxseed and olive oil.
  
  Eat fish 3 times a week. Since these fish can contain toxic metals, consumption of these fish should be limited to 3 times a week.
• Eat plenty of fresh fruits and vegetables each day - colorful fruits and vegetables, garlic, and onions are essential for clear, healthy skin. The more colors, the more they contain antioxidants and vitamins. Carrots, tomatoes, romaine lettuces, spinachs, cantaloupes, berries, beets, cabbages, broccolis, and kales are excellent sources.
• Fiber - Fibers aid the digestion process and helps to remove toxins from the body. Build-up of toxins are the main cause of acne and other skin problems. Food rich in fibers include oatmeals, whole grains, beans, lentils.
• Eat organic and fresh, unprocessed food as much as possible - Chemicals and pesticides cause build up of toxins in the body and strain the liver. Too much toxins will result in dull, acne skin. Therefore, it is better to eat food that is fresh and organic as much as possible.
• Eat dark chocolate - Dark chocolate contains a potent antioxidant known as polyphenols that can fight inflammation.
• Drink oolong Tea - Oolong tea are rich in polyphenols, a potent antioxidant for beauty and health. Oolong tea contains more polyphenols than green tea or black tea, but contain half the amount of caffeine compared to green or black tea. According to experts, the polyphenols in oolong tea can prevent premature aging and prevent skin damage such as dark spots, aging spots, and liver spots that are caused by free radicals. Furthermore, they also are good for digestive system, lower cholesterol and help to control weight. A good place to buy organic and high quality oolong tea is Generation Tea.

• Reduce intake of dairy products - Dairy food can cause inflammation and trigger skin conditions. You may replace with soy milk and yogurt.
• Reduce consumption of sugar and carbohydrates - Carbohydrates are food components that act as a source of energy. However, too much carbohydrate is not always beneficial to the body. When you eat too much food that is rich in carbohydrates, your pancreas has to increase its insulin production. This results in damaged cells and collagen, resulting in wrinkles formation and sagging of the skin. So limit your consumption of food such as white bread, rice and pasta, cakes, biscuits, and pastries.
• Minimize or avoid alcohol consumption - Alcohol can increase liver toxicity and can cause acne breakouts in some people.
• Avoid fried and fatty food.
• Limit red meat - Red meat contains lots  of saturated fats, which can cause inflammation.

Vitamins and Supplements that promote healthy, glowing skin

Vitamins and minerals are essential and helpful in improving your skin's health and is a vital part of the clear skin diet. If you do not consume enough vitamins from food, then you should take supplements. Good places to get high quality supplements and vitamins are LifeExtension.com and House of Nutrition Homepage.

• Let us start by discussing the importance of  Vitamin A. This vitamin, more specifically beta-carotene, is very food for the eyes as well as for the skin. Vitamin A is important in repairing and protecting the skin tissues. A lack or even a small drop in the required amount of this vitamin will immediately be manifested by the body, especially by the skin itself. Flakiness and drying of the complexion is a good example the signs of vitamin A deficiency. To avoid these consequences, it is best to take foods that are filled with vitamin A, such as fruits and vegetables. 
  
  Aside from food supplements, the external application of Vitamin A is also beneficial. These supplements can be taken in the form of lotions and creams, which help control the fast growth of acne, wrinkles and unwanted facial lines. Aside from these important benefits, Vitamin A also helps us avoid psoriasis, the symptoms of which include the swelling and scaling of the skin. Retin-A, which is a derivative of Vitamin A, is used in the formulation of retinols. Retinol is an over the counter drug that is used as a treatment for aging. Topical retinol with Vitamin C is also found to reverse skin changes, which are caused by photoaging and chronological aging.
• The next vitamin on our list is Vitamin B for Vitamin B Complex. The most important "B" to remember in Vitamin B complex is Biotin. This nutrient is responsible for the formation of the nails, hair, and skin cells. Biotin is found in various types of food such as eggs, rice, oatmeal, and bananas. Even the human body creates its own biotin.
  
  However, the fact that our body produces it doesn't mean that you should stop taking food and other supplements rich in Biotin and the entire vitamin B complex. A lack of this important nutrient may result in dermatitis or skin inflammation accompanied by itchiness and redness of the skin. Hair loss is also another symptom for vitamin B complex deficiency.
  
  There are now available creams in the market which contain B vitamins. These creams help restore or bring radiance to the skin as it moisturizes skin cells and improve the entire body' s skin tone. Aside from biotin, Niacin is another B vitamin which helps bring back moisture to the skin in almost less than a week. They work by relieving dry and chaffed skin. It also serves as a skin lightener which can clear up blotchy skin.
• Vitamins C and E are also good for the skin. Individually, vitamin C helps protect the skin from skin cancer normally caused by very long and frequent exposures to the sun. Vitamin E, on the other hand, is responsible for the reduction of wrinkles and photo damage. A 400 mg dose of natural Vitamin E every day would help prevent this damage and enhance the skin's texture. Together, these two vitamins work in reducing DNA damages in the skin cells. This fact made researchers come to the conclusion that antioxidants help defend the body's skin cells from further DNA damage. The vitamins C and E also lessen damages brought about by free radicals, which are detrimental byproducts of pollution, smoke, and exposure to too much sunlight. These free radicals gorge down elastin and collagen fibers that are important to the structure of the skin.
  
  There are formulated lotions, which include a combination of vitamins C and E to help restore lost vitamins and to make your skin healthier looking. Good sources of vitamin C include broccoli, bell peppers, citrus fruits, cauliflower, and other green leafy vegetables. There are also a lot of vitamin C supplements available as over the counter drugs, of which it is enough to take a 500 to 1,000mg tablet a day. For Vitamin E, nuts, olives, asparagus, vegetable oils, and spinach are good sources. Unfortunately, you cannot make your vitamin E supply depend only on taking these foods. It can be supplemented by creams, lotions, and pills, of which the required amount is up to 400 units a day. An excessive intake of vitamin E may also be harmful.
• Omega 3 acids - If you do not consume enough fish, taking daily omega-3 acids supplements are recommended to fight inflammation and increase blood circulation.
• Alpha Lipoic Acid - This is a potent antioxidant that helps your body fight inflammation.
• Lastly, the skin also needs vitamin K. Vitamin K does not do much for the skin, but it has one major benefit. This benefit is manifested by the reduction of dark circles formed under the eyes and the appearance of bruises. It can also be combined with vitamin A to form a potent formula for lightening the circles under the eye.