And that all depends on whether thebest foods for glowing skinare on your plate.
Jessica Wu, M.D.,Los Angeles dermatologist and author ofFeed Your Face.
“Food gets digested and enters your bloodstream, which then circulates to your skin.”
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Fred Pescatore, MD,physician advocate forPycnogenol, author, and natural health expert.
So, what should you eat to get that glowing skin you want?
Look for vitamin-rich fruits and vegetables, and don’t forget protein andhealthy fats.
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Hadley King, MD, a board-certified dermatologist based in New York City.
Antioxidants may be able to decrease the effects of pollution and other environmental dangers that create free radicals.
And lycopene has been shown to provide protection from the damaging effects of UV radiation.
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And sufficient healthy fats are necessary for the barrier function of our skin."
“Most plant protein sources are incomplete.
How much does diet affect your skin?
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“Acne is considered an inflammatory disorder of the skin.
Mother Nature’s produce has anti-inflammatory and antioxidant effects on the skin.”
“Nutrients are used orally and topically to aid healthy skin.
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Does dairy really cause acne and other skin issues?
We can’t talk about eating for skin health without mentioning that controversial food group: dairy.
“A diet high in dairy foods may be problematic for some folks.
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“Keeping to the recommended three servings daily of dairy may not be a problem for many folks.
A person should check with their dermatologist before removing dairy from their diet.”
You might also want to try different milkfat levels, tooDr.
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Galaria says skim milk is worse for acne than 1% milk or higher.
Not sure if milk is leading to breakouts?
immune response to the whey and/or casein proteins in dairy milk).
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Allergies may result in skin symptoms such as hives or eczema,” saysDr.
Sanusi Umar, MD,board-certified dermatologist of theDr.
U Hair & Skin Clinicin Manhattan Beach, California.
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To build a diet for glowing skin, start by adding the following foods to your grocery list.
These healthy foods will nourish your skin and get that healthy glow you’re after.
Marie Jhin, MD,a board-certified dermatologist withPremier Dermatologyin San Carlos, California.
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That’s all thanks to an ingredient called lycopene, the phytochemical that makes tomatoes red.
It helps boosts collagen strength and fights off the oxidizing effect of UV rays by eliminating skin-aging free radicals.
Purvisha Patel MD,a board-certified dermatologist withVisha Skincarein Germantown, Tennessee.
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That means fewer flaky dead cells that otherwise could combine with sebum to clog your pores.
Plus, vitamin A plays an essential role in reducing the development of skin cancer cells.
If you’re looking for glowing skin, grab a handful of these berries ASAP!
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They keep cell walls supple, allowing water to better penetrate the epidermis.
Scientists have found that this oil may even help people who suffer from severe conditions such as eczema.
So ditch the moisturizer and lather on the safflower!
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“Fish and fish oil is very beneficial for healthy glowing skin while reducing inflammation,” saysDr.
Besides being one of the most potent sources of anti-inflammatory omega-3s, salmon also contains dimethylaminoethanol (DMAE).
DMAE promotes healthy skin because it protects the integrity of cell membranes.
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Strengthening the cell membranes guards against their deterioration that causes premature aging.
And that’s not all.
Jennifer Haley, MD FAAD,a board-certified dermatologist and host of theRadiance Revealed podcast.
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Peterson Pierre, MD,a board-certified dermatologist with thePierre Skin Care Institutein West Lake, California.
“It is also great for discoloration and can help reduce the appearance of wrinkles.”
Instead of grabbing an orange to get your dose, much on some vitamin C-rich yellow bell peppers.
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And a study out of the U.K. concurs.
Broccoli
Broccoli is another vitamin C-rich food that’s great for achieving glowing skin.
Harold Lancer, MD,a California-based dermatologist who’s worked with celebrities like Margot Robbie and Kim Kardashian.
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In addition to broccoli, other great cruciferous veggies include cauliflower, kale, and bok choy.
Cantaloupe
Add this melon to your fruit salad recipes for glowing skin.
Kale
“Kale is a top choice as it reduces oxidative stress,” says Dr. Lancer.
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Instead of investing in a slew of questionable anti-aging products, head to the store and grab an avocado.
Strawberries
Strawberries are another vitamin C-rich fruit to add to your diet if you want glowing skin.
“Vitamin C is required in the pathway the body uses for making collagen.”
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That’s because oysters contain high levels of the trace mineral zinc.
Research shows it may also ward off acne flare-ups.
Don’t dismiss the yolk, though!
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Eggs are also a good source of vitamin D, another essential nutrient for skin health.
Chia Seeds
Chia seeds are another great source of omega-3s.
“Omega-3 fatty acids help contribute to the skin barrier function.
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Eating these healthy fats helps to support the skin barrier,” Dr. King says.
Few foods are as rich in the beauty stuff as a baked sweet potato.
In fact, just half a medium potato provides 200% of your daily recommended intake.
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Spinach
Popeye’s favorite veggie triumphs again.
Just a single cup of spinach contains 65% of your DV of folate.
Try one of our dozens ofpumpkin recipesif you’re not sure where to start.
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Almonds are also one of the best sources ofdairy-free calcium!
Didn’t come to mind.
Walnuts are a prime source of healthy fat.
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Worried about eating soy?
Wedid the research, and we’re giving fermented soy the A-OK!
Turmeric
Turmericisn’t just a game-changer when it comes to protecting against cancer or reducing pain.
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This Indian spice can also protect your skin.
), according to a study inOncogene.
Papaya
This tropical fruit contains a plethora of active enzymes which pass on their health benefits.
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One enzyme, chymopapain, has been used to relieve inflammationa common source of skin conditions.
Green Tea
Pour yourself a cup of this green elixir and watch your skin glow!
“This is the main reason we believe it may be anti-carcinogenic.
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In addition, it is a potent antioxidant to help slow aging.”
Coconut Water & Oil
Nothing goes to waste when you’re using coconut for skincare.
Brazil Nuts
Prone to pesky dark circles?
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Experts have found that agingnot just lack of sleepis the primary source of dark circles other than genetics.
Over time, skin loses collagen and thins, which makes the veins beneath the eyes more visible.
Luckily, all you have to do is grab a singlebrazil nut.
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Flax seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines.
Fit ground flax seeds into your diet in any of thesebest smoothies for weight loss.
Dark Chocolate
Forget the sunscreenpack a bar of chocolate in your beach bag.
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Chocolate is also a great source of pre andprobiotics to help heal your gutand reduce inflammation.
Coffee Grounds
Don’t just toss those used coffee grounds in the trash or compost bin.
’s Medical Review Board.
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“Sugar intake has the greatest effect on skin health, especially for women,” says Dr. Frank.
“This includes sugar found in desserts and carbs.
Reducing sugar intake is shown to drastically affect skin health and breakouts in particular.
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It’s not just a lackluster appearance, eithersugar can make your existing skin issues worse.
“If that wasn’t enough, insulin spikes can also contribute to acne and increased oil production.”
“Examples are hot dogs, bacon, and pepperoni.”
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One more thing that’s not so hot for your skin?
“It’s important to limit your alcohol intake,” Dr. Frank says.
What else can you do to achieve that dewy look?
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Eating healthy foods for glowing skin is great, but there are other factors at play, too.
Start by wearing sunscreen every single day and staying hydrated at all times.
Dr. Patel recommends looking for products with an SPF factor of 30 or higher for everyday use.
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Dr. Frank also recommends exfoliating your skin twice a week for a healthy glow.
But if things don’t clear up with these dietary changes, it’s not your fault!
There are a ton of factors that go into skin’s appearance.
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“Rarely will dietary adjustments alone clear up your skin completely,” Dr. Pierre says.
