● Walnuts : These nutrient-packed nuts boast the highest amount of antioxidant activity than any other food. They’re also a great source for vitamin E, melatonin, and non- flavonoid polyphenols. ● Bone broth : Bone broth is simple to make and packed with nutrients. The longer you allow the bones to simmer, the more collagen and gelatin are released from the bones into the broth. Bone broth is chock full of collagen, amino acids, and minerals that promote healthy, younger looking skin. Healthy food for oily skin Acne and oily skin affect more than 50 million Americans each year. One of the most common skin conditions, acne and oily skin need a combination of treatments to effectively combat the pimples, blackheads, etc., that excessively oily skin produces. For severe cases, prescription medications may be necessary. All cases benefit from a combined, holistic plan that incorporates both diet and topical treatments. A lot of foods have been known to trigger acne flare ups, a great place to start with a nutritional plan to help people with oily, acne prone skin is by letting them know which foods to avoid : ● Dairy products : All dairy products contain high levels of hormones, which leads to increased oil production and blocked pores. ● Refined white flour and rice : Refined products have had the nutrients stripped from them and cause a rapid spike in blood sugar levels. This spike creates more insulin in the blood stream, and more oil on the skin. ● Trans fats and saturated fats : These are the unhealthy fats, and they cause excess oils and inflammation of the skin. ● Salt : A little salt is crucial for our health but can be found naturally in food. Most Americans consume too much salt, and this leads to dehydration, both of the body and of the skin. This dehydration automatically sends a signal to the brain to produce more skin oil, in order to compensate for the dryness. This leads the client to suffer from both dehydration and excess sebum production in the skin. ● Sugar : Sugar spikes blood sugar levels, which causes the body to produce more insulin. ○ This increase in insulin causes the glands to produce more oils in the skin. Have your client skip foods with added sugar, instead opt for the healthy natural sugars found in fruit and dark chocolate (70% cocoa or higher). ● Alcohol : Alcohol severely dehydrates the skin, which in turn signals the brain to create excess oils in the skin. The more dehydrated the body becomes, the greasier the face becomes. Research has shown that a diet rich in the omega-3 fatty acids helps to fight inflammation, a common problem for people with oily, acne prone skin. Some foods that score high in these vital healthy fats are: ● Fatty fish such as salmon. Healthy food for problem skin Eczema, psoriasis, and rosacea are three of the most common skin problems that plague the general public. People with these conditions should be encouraged to see a dermatologist, to continue receiving facial treatments from the esthetician, and to improve their diet. Research has shown that avoiding some foods and eating others has a positive effect in helping to both clear up and to slow down the occurrence of these itchy, painful conditions. Let’s start with the first skin condition, eczema. Eczema is an inflammatory skin condition, and most people with eczema are also diagnosed as having food allergies. Good foods for people with this condition to avoid are: ● Dairy. ● Gluten. ● Processed and refined flour.
● Lentils : Lentils are rich in polyphenols that prevent oxidative stress. They are also a rich source for protein, fiber, B vitamins, and minerals such as copper and iron. ● Bell peppers : Peppers are packed with collagen-producing vitamin C. Each of the different colored peppers boast more vitamin C than an orange. Sticking to a diet loaded with foods containing vitamins, minerals, the omega-3 fatty acids, antioxidants, proteins and fiber guarantee healthier, stronger, more hydrated, younger looking skin.
● Eggs. ● Soybeans and soy products. ● Spinach and kale. ● Navy beans. ● Grass-fed beef. ● Nuts. ● Flaxseeds. ● Mustard seeds. ● Wild rice.
There is also some evidence that foods high in antioxidants and dietary fiber are also helpful in fighting acne and oily skin. Some good sources are: ● Whole grains : Whole grains, and foods that are high in fiber, such as oats and brown rice, help to eliminate the toxins that cause clogged pores and acne from the body. ● Bananas : Bananas are amazing detoxifiers, and also contain vitamin E, phosphates, and potassium, which enhance skin health. ● Green vegetables : Green vegetables, such as spinach, kale, and broccoli, are rich in fiber and water, which flush toxins from the body. Their water content also helps the skin to feel hydrated, which prevents the body from producing excess oil. ● Citrus fruits : Citrus fruits, such as oranges and lemons, contain high levels of vitamin C, which encourages healthy skin and healthy collagen formation. They are packed with antioxidants, which fight the free radicals that irritate the skin and trigger breakouts. They also contain citric acid, which helps to dry out the acne without dehydrating the skin. ● Dark chocolate : While the old adage to avoid chocolate is true with milk chocolate and other chocolates containing high doses of processed sugar, the opposite is true for dark chocolate that’s 70% or higher cocoa content. Dark chocolate contains flavonoids, which fight inflammation and help control oil production in the skin. ● Coconut water : Coconut water does an amazing job at fighting dehydration. It also has the added benefits of containing vitamin C, riboflavin, calc ium, and minerals like magnesium, potassium, and manganese – all healthy skin nutrients. ● Foods high in sugar. Eating a healthy diet rich in anti-inflammatory foods can help to prevent flare-ups, as well as help to heal eczema while it’s occurring. Some great foods to eat are: ● Fatty fish : Fatty fish contain omega-3 fatty acids, which are anti-inflammatory and help combat the breakouts. ● Foods high in Quercetin : Quercetin is a plant-based flavonoid. It’s also a powerful antioxidant and antihistamine, so it can reduce both inflammation and the histamines in the body. Foods that contain Quercetin are: apples; blueberries; cherries; broccoli; spinach; and kale. ● Foods containing probiotics : Probiotics promote a strong immune system, which in turn helps to fight against flare-ups. Some foods that are great sources of probiotics are: Miso soup; sourdough bread; pickles; sauerkraut; kefir; tempeh; and Greek yogurt.
● Soy products. ● Spicy foods.
Book Code: EFL1024
Page 14
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