How do you get clear skin?

Clear skin looks good from the outside but is important from the inside.  Certain foods and diets can help promote clear skin and counteract the negative effects of toxins & aging. The secret of clear, bright skin is not what cosmetic products are applied to it. Rather, it is the eating pattern and lifestyle factors that decide the purification of blood and ultimately the shine of the skin. The skin is truly an inner reflection of your health - good health inside reflects a mirror image of a glossy surface outside. The seasonal variations add complexity to this matter. Winters lead to the stripping of moisture from the skin, causing it to become dry and patchy. The open pores of the skin are often prone to the skin to blemishes. [1]

Skin is also the largest organ of our living body and acts as a protecting layer for it. The topmost external layer of the skin called epidermis functions to protect against pollution, microbes, toxins, and every dangerous particle present in the environment. Underneath this layer, there is another layer that connects to the vascular network of the body. Therefore, purified the bloodstream is healthier is the connection of these layers. The foods fit for the digestive system are the best options for clear skin. [1]

See: How to heal leaky gut naturally

Best foods for clear skin

Top Foods for Clear Skin

 

1.   Sardines: This particular food contains omega-3 fats, which helps in retaining moisture. The dryness of the skin causes the cells to contract. The primary reason behind the dryness is inadequate hydration. In certain situations, drinking more water will not cover the dryness. Polyunsaturated fats (omega-3 fats) could help in these conditions by increasing the fluidity and flexibility of the skin. 

 

2.   Venison: Venison, or deer meat, is a source of protein, zinc, and iron. The consumption of venison will maintain the protein levels of the skin. Other significant sources of protein include lean cuts of beef, lamb, and pork. 

 

3.   Hemp Oil: It contains an essential fat called gamma-linolenic acid (GLA). The fat is responsible for providing the moisturizing effect on the skin. The other optimum sources of GLA are primrose oil, borage seed oil, and blackcurrant seed oil. 

 

4.   Greek Yoghurt: It is a good source of protein, calcium, magnesium, and zinc. The zinc helps in better cell growth. 

 

5.   Kiwis: This food item is a rich source of vitamin C. Vitamin C plays two significant roles for the skin: collagen production, which gives a plumpy look to the surface, and skin regeneration, which prevents the skin from wrinkles. Therefore, the antioxidant properties of vitamin C provide a smooth texture to the skin. Citrus fruits are other good sources for vitamin C. 

 

6.   Brazil Nuts: This item helps in maintaining the skin structure and preventing it from sun damage. The composition of monounsaturated fats, vitamin E, and selenium provides these benefits to the brazil nuts. The alternative option for them could be almonds, hazelnuts, and walnuts. Avocados are another rich source of Vitamin E. 

 

7.   Brown Rice: It is a whole grain food item which is rich in biotin, a water-soluble vitamin B. Barley, granary and seeded bread, bulgar wheat, and quinoa are other biotin-rich sources. 

 

8.   Eggs: The zinc and selenium-rich food items prevent the skin from dryness. Fortified cereals, whole grains, oysters, beef, and eggs also add to this list. 

 

9.   Carrots: It is a potent source of beta-carotene, which makes vitamin A for the body. A superfood in a lot of ways, including their support of their epidermis. Carrots' bright orange color comes from beta-carotene, which can be readily converted to vitamin A by the liver. They also help in the creation of rapidly dividing cells. Vitamin A deficiencies may occur for several reasons, including low dietary intake or difficulties with fat absorption. You could think about pairing carrots with hummus for a vitamin A rich, delicious snack.

It's important to remember that taking high doses of these supplements are linked with birth defects and should only be done with your physician, but if you are getting these nutrients solely through carrots and other veggies and fruits, there is no need to worry.

The body is only going to convert as much beta-carotene to vitamin A as it requires, and carrots have not been associated with any birth-related complications. Eating lots of carrots can lead to carotenoderma, a benign condition that turns the skin's color slightly orange.

Pumpkin, sweet potato, and yellow peppers are the other rich sources of vitamin A. 

 

10. Broccoli: It is rich in iron. Hence, the consumption of broccoli reduces the risk of anemia. Animal products such as red meat and chicken are other rich sources of iron. For vegetarians, the iron-rich products could be lentils, spinach, kale, and green salads. [1] Broccoli Sprouts are an unbelievable food for detox and to your skin. If you have a high toxic load that is high on your body if you reside in a big city, then oxidative stress will result in inflammation and skin conditions can be worsened.

Toxins are typically processed and filtered from your body from the liver. If the liver is overloaded with excessive amounts of toxins out of your environment, external or internal, the body will try to eliminate these toxins in different ways.

One of these pathways of exporting the toxins is through the pores of the skin. Environmental toxins from the air, food, water, and things we touch constantly bombard us. A 3-month long study done on 300 Chinese people showed that the daily intake of broccoli sprouts increased urinary excretion of some dangerous pollutants around 61% (3).


11. Parsley

Along with its great name and flavor, it offers incredible health benefits as a powerful detoxification tool and antioxidant. After the body is burdened with a lot of toxins from chemical residues in our external and internal environment, these toxins may cause oxidative damage and inflammation, which often causes skin ailments. Consider adding parsley in your diet to help your liver detox, remove surplus toxins, and promote a clear complexion. Parsley is one great food.

Parsley also comprises a super nutrient known as apigenin, which may aid in controlling the immune system. Apigenin has been proven to reduce TNF-alpha, an inflammatory molecule involved in eczema and psoriasis. There are potent medicine creams and injections known as biologics or monoclonal antibodies that operate by inhibiting TNF-alpha's inflammatory effects. These powerful drugs come with numerous side effects as they considerably reduce immune function.


13. Kimchi

It is a delicious Korean staple food. Hot, packed with healthful bacteria, kimchi is a favorite comfort food. Not only is it great for the skin, but also the capsaicin, which gives it its hot taste, increases your metabolism, can assist in weight loss and may relieve IBS symptoms.

The intestine harbors trillions of bacteria and is where the vast majority of those inflammatory molecules are created. The relationship between the skin and the gut is proven. This correlation is just one of many examples of how gut inflammation may result in a skin disorder.

There doesn't have to be a title or identification given to your particular food intolerance that's connected to a skin condition for it to be real, as most common foods cause all types of problems nowadays. Working with your health care expert to work out if you've got problematic foods in your diet is an essential and sometimes time-consuming endeavor, but has enormous payoffs.

See: Ayurvedic herbs for detoxification

Top diet for clear skin

Best Diet for Clear Skin

The foods mentioned above can be classified into the following types of diets promoted as best diets for the clear skin:

 

●    Anti-Inflammatory Diet: The purpose of adopting this diet is to reduce chronic inflammation of the skin. It includes eating fresh fruits & vegetables, a variety of carbohydrates, proteins, and fats and minimization of processed foods. These food items are rich in omega-3 fatty acids and polyphenols responsible for anti-inflammatory properties. Several studies showed nearly 50% of improvement in people who have psoriasis with the adoption of an anti-inflammatory diet.

 

●    Biggest Loser Diet: This diet focuses on small and frequent consumption of meals based on the 4-3-2-1 pyramid — 4 servings of vegetables & fruit, three lean protein servings, and 200 extra calories. The diet is used to lose excess weight, which may even lead to loose skin all over the body. The left out skin can be removed later by a body lift surgery.

 

●    DASH Diet: The American Heart Association (AHA) and the National Institutes of Health (NIH) recommends this diet to maintain blood pressure. It contains low sodium, plant-based, low-fat dairy, lean meats, and heart-healthy fats.

 

●    HCG Diet: The agenda of this diet is to balance metabolism. It restricts the daily intake of calories up to 500 units. The administration of hCG (a hormone produced during pregnancy) in the injection or droplet form is part of this diet. Therefore, it also reduces the massive weight in a short duration.

 

●    HMR Diet: This diet is composed of three phases: first losing weight, then maintaining the lost weight, and finally reducing the weight until the achievement of the goal. [2]

See: DASH Diet Treatment for High Blood Pressure

Your gut health for clear skin

Both the gut and skin are colonized with distinct microbial communities. These agents act as essential mediums through which the body communicates with the environment. GIT disorders like leaky gut syndrome, Crohn's disease, and ulcerative colitis can have a significant impact on the skin. A clear association of GIT with dermatological conditions such as acne vulgaris, rosacea, psoriasis, and atopic dermatitis have been developed. Therefore, the diet that promotes healthy gut flora is suitable for more youthful skin. The most beneficial foods to eat for a healthy gut contain '3 P' s'- Probiotics, Prebiotics, and Polyphenols. [3]

See: Leaky gut syndrome, symptoms, and best diet

How to get clear skin

 A clear acne-free skin can be achieved temporarily with the use of cosmetics. For a long time brighter and healthier skin, one needs to adopt a diet that promotes the healthy gut flora, keeps the digestive system accurate and maintains the flow of blood under the skin. The consumption of fruits & vegetables, vitamin C rich substances, and polyunsaturated fats can help in achieving the goal of a clear complexion.

Food for clear skin might not necessarily the quick fix answer like a steroid cream, but it is long-lasting, and the complete body advantages most surely outweigh the risks. Some state that the skin is your window to what see what's happening inside of their body. Persistent skin inflammation and disease are indicative of an imbalance inside the human body and a hint that we will need to look deeper into what root cause may be.

See: Cosmetic Acupuncture for Beautiful Skin

References

1. Patel, L. (2018). Top 10 foods for your skin, hair and nails. nutrition, 27, 02.

2. Vaughn, A., Sivamani, R., & AP, M. What is the Best Diet for Clear Skin?.

3. True, S. G. C. How Your Gut Can Make Your Skin Goals Come True.

4. Br J Dermatol. 2008 Apr;158(4):786-92.  (https://www.ncbi.nlm.nih.gov/pubmed/18241260 )

5. Biomed Pharmacother. 2017 Sep;93:1205-1212. (https://www.ncbi.nlm.nih.gov/pubmed/28738536)

6. https://www.jhsph.edu/news/news-releases/2014/broccoli-sprout-beverage-enhances-detoxification-of-air-pollutants-in-clinical-trial-in-china.html

7. Dig Dis Sci. 2011 Nov;56(11):3288-95. https://www.ncbi.nlm.nih.gov/m/pubmed/21573941/ 

8. CNS Neurosci Ther. 2009 Summer;15(2):128-33. https://www.ncbi.nlm.nih.gov/pubmed/19499625

9. https://www.health.harvard.edu/newsletter_article/Recognizing_the_mind-skin_connection

10. https://www.nrdc.org/sites/default/files/walletcard.pdf


See: Ashwagandha benefits for anxiety

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