23
Aug
10

6 Eating Tips For Clear, Young, And Glowing Skin!

1. Clear out white carbs with whole grains

One more reason to trade up to whole grains: Not only will smart starches help your heart and your waistline, but they may also battle blemishes. When people cut refined carbs from their diet in favor of high-fiber grains, they had half as many pimples after 12 weeks, an American Journal of Clinical Nutrition paper reports. When you eat less healthy carbs such as white bread and pastries, your pancreas sends out a surge of insulin, triggering a hormone-level change in your body that increases oil production and tells cells to multiply—all of which jams pores. Swap out chips, cookies, white bread and white rice for popcorn, whole-grain bread and brown rice. The fiber in these whole foods helps your body absorb and burn carbs more slowly, which keeps blood sugar and insulin levels steady.

2. Zap zits with zinc from baked beans, beef, chickpeas, oysters, pumpkin seeds

Give oily skin the slip with a hefty helping of zinc. “Acne is the result of too much oil and a collection of skin cells, which combine to create a blockage that spills into surrounding tissue. Redness is a sign of an inflammatory rush to the scene,” says Alan Logan, coauthor of The Clear Skin Diet (Cumberland House). Zinc helps calm that response, and it regulates sebum production, stopping shine and preventing more breakouts. Shuck off the shine: Oysters are a star source, and you need to eat only two to get the 15 to 25 milligrams of zinc that acne sufferers require. Not near a raw bar? You can get 2 to 6 mg from 1 cup baked beans, 3 ounces beef or turkey, 1 cup chickpeas or 1/4 cup pumpkin seeds.

3.  Chill out with frozen yogurt, ice cream

How cool is this: Summer’s feel-good frozen treats could make you look great, too. Putting something icy-cold into the back of your mouth for two minutes will temporarily reduce redness from rosacea, says Richard Odom, M.D., professor of clinical dermatology at the University of California at San Francisco. The flush of rosacea occurs because your blood vessels dilate, increasing blood flow to your cheeks. Eating cold foods can constrict the vessels, calming redness. Ice cream, fro yo or a smoothie all provide sweet relief from flushes. For those with frequent flare-ups, ice chips or frozen grapes or watermelon balls are lighter (but still effective) alternatives.

4. Use E-tools, such as nuts, olive oil, wheat germ

The vitamin E you eat sets up camp in the outer membrane of skin cells, defending against sun and free radicals. It also keeps skin hydrated, which can reduce the appearance of wrinkles. But steer clear of supplements—megadoses of vitamin E can be harmful. Collect a combo of food sources to get 15 mg per day: 1/2 cup wheat germ and 1/4 cup almonds each contain 9 mg; and 1/4 cup peanuts and 2 tablespoons olive oil each deliver 3 mg.

5. Fight aging

Being niacin-deficient is like skipping sunscreen on South Beach. The B vitamin helps form a buffer against wrinkle-causing sunlight and environmental stress, says Elaine Jacobson, Ph.D., professor of pharmacology and toxicology at the Arizona Cancer Center College of Pharmacy in Tucson. It may also reduce skin cancer risk, a study in Nutrition and Cancer reveals. About 15 percent of Americans may be deficient. Meet your need with 14 mg per day: One cup Multigrain Cheerios offers 20 mg, 3 oz tuna has 11 mg, and you’ll get 6 mg from 3 oz halibut or beef.

6. Put some color in your cheeks with broccoli, citrus fruit, papaya, red pepper, strawberries

These bright bites contain vitamin C, which helps your skin make firming collagen and protects skin cells from UV damage. You can get a whole days dose of C from 1 cup strawberries, 1/2 red bell pepper, 1 cup cubed papaya or 1 cup broccoli florets. Vitamin C deteriorates rapidly, so pick the freshest produce possible and eat it raw; cooking can reduce levels by as much as 50 percent. Or stash frozen produce—the big chill preserves more C. Pair C sources with foods that also contain vitamin E for even more benefits. When people took the duo for eight days, they were able to withstand more UV radiation before burning, a study in the Journal of the American Academy of Dermatology notes

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