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Nutrition for Healthy, Glowing Skin

Research has proven how diet can affect one’s overall health. Everyone has heard the old saying ‘you are what you eat’. This message not only applies to our health, but how our skin looks and feels. Our skin is actually the largest organ in the body, and it can benefit from the same nutrition we get from protective foods for our heart and other major organs. New research has begun to shed light on how certain nutrients, foods, and fluids may provide various anti-aging effects for our skin.  Here are some easy to implement tips for healthy, glowing skin:


If you Desire…

Eat these Key Nutrients

Avoid these Triggers

Act Now by…

Fewer Wrinkles

Vitamin C
Vitamin E

Smoking, Alcohol, Sun Exposure

* Adding orange slices to a dark green leafy salad with olive oil dressing.
* Filling half of your dinner plate with a mix of broccoli, cauliflower and bell peppers.
* Throwing a handful of slivered almonds onto steamed asparagus
*Sautéing fresh tomatoes in olive oil

A Radiant, Youthful Glow

Omega-3 Fats
Monounsaturated Fats

Smoking, Alcohol, Sun Exposure

*  Drinking a tall glass of water as soon as you wake up in the morning and with each of your meals
* Eating oily fish like salmon or trout twice a week
* Mixing ground flaxseed into your morning oatmeal
* Putting chopped walnuts into your dinner salad

Less Acne

Low glycemic foods

Chocolate, greasy or fried foods, soft drinks, peanuts, and foods high in saturated fat

*  Choosing apples, berries, pears, oranges, etc. over watermelon, cantaloupe and raisins
* Choosing whole grain breads, whole grain pasta and brown or wild rice
* Baking, grilling, or sautéing foods with minimal amounts of olive oil
* Satisfying your sweet tooth with fruit
*  Making a sweet potato instead of a white potato

Fewer Rosacea flare ups

Vascular Constrictors (they reduce redness)

Alcohol, spicy foods, and hot beverages.  Blood vessel dilators like vinegars, soy sauce, sour cream, hot sauces, meat marinades, pepper, etc.

* Adding blackberries or blueberries to your whole grain cereal. 
* Snacking on a handful of raw nuts. 
* Eating tofu in place of animal protein a few times a week
* Recording your food intake & rosacea symptoms to pinpoint personal triggers to avoid

Controlled Eczema

Research is still pending

Eggs, milk, peanuts, soy, and wheat as well as other foods that you associated with symptoms

* Getting tested for food allergies if you suspect any

In addition to the tips above, the best advice for healthy skin is to always wear sunscreen.  Talk to your doctor about what type of sunscreen would be best for you.


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