Keeping your skin acne-free and healthy is not just about the face products that you use on the outside, but it’s also about what’s going on inside you. In this chapter, we’ll talk about how you can nourish yourself with food and vitamins to keep your skin healthy.
Here are the chapters that you need to catch up on just in case you missed them: understand your skin; protect your skin; cleanse your skin, and how to properly moisturize.
Now, it’s time to talk about the fifth step to maintaining clear skin.
NOURISH YOURSELF RIGHT
Keep your body strong, vibrant, and beautiful. Support your skin by following these tips for proper care and nourish yourself.
Take plenty of Vitamin C
Vitamin C protects against environmental aggressors and is a great antioxidant. Furthermore, it promotes collagen and elastin production, heals wounds, and brightens skin tone. It’s also vital in the growth, development, and repair of all body tissues including the immune system. Good cartilage, bones, and teeth are also maintained by it.
At the rate of oxidation and pollutants in the world today, one would need 2,000 mg of Vitamin C in a day. This dosage is the highest intake of Vitamin C that poses no threat to an adult.
Aside from the daily dose of Vit C from the food you eat, you may consider taking organic Vitamin C powder with water. Excited to see the evidence in yourself? Load up on the right dosage of Vitamin C for healthy, clear, acne-free skin!
Probiotics are live, beneficial bacteria living in the body. Get a probiotics boost by taking kombucha, kefir, sauerkraut, kimchi, pickled food, miso, and yogurt with live active cultures.
With that, the body’s ability to digest food has slowed down. It's also significantly disrupted the natural flow of our gut. This is why having probiotics can help with your digestion. Remember the gut-skin axis from step one?
Another way to support a healthy gut is with the inclusion of prebiotics in your regular diet. Dermatologist Dr. Whitney Bowe explained that prebiotics is “almost like fertilizer for your good bugs or your good bacteria… Garlic, leeks, dandelion greens, asparagus—those are great sources of prebiotic fiber in the diet. They help to feed the healthy flora and restore your gut microbiome to a much more healthy state."
Glow food: Leafy green vegetables
Remember “Glow Food”? Yes, leafy green vegetables will most assuredly get you your glowing, acne-free, clear skin! Among many other things, glow food provides Vitamin A, C, and E.
Vitamin A is good for healthy skin, vision, immune system, and cell damage. Vitamin C for skin repair, while Vitamin E is great for inflammation.
Try taking in a combination of these vitamins in a green smoothie. Blending these vitamins with citrus and turmeric would be a great idea to help you with attaining beautiful healthy skin.
Glow Food: Citrus Fruits
There are many benefits to citrus fruits. It helps fight free radicals, heal wounds, repair and rejuvenate skin by boosting collagen production and cell turnover.
It also keeps the skin elastic, builds connective tissue, and provides antibacterial and antioxidant support. Citrus food also brightens the skin and provides “natural exfoliation via alpha hydroxyl".
Balancing the skin’s natural flora, helping with inflammation, proper brain function, and strengthening the immune system are some of the benefits that Turmeric.
It’s a great added protection to skin cells against free radicals or oxidative agents that degenerate your skin and body. You may drink turmeric with warm water or eat it fresh. You can even apply its fresh juices topically!
Lutein and Zeaxnthin are two major antioxidant ingredients found in eggs. Special mention to fertile eggs, when eaten raw or applied on the skin, the egg yolk provides soothing, nourishment, and vitamin A for skin repair.
Albumin is another element in eggs that reduces pore size and removes excessive oil. Get your daily dose of boiled or fresh egg in your diet to support your clear, acne-free skin.
Nuts are generally a no-no for oily skin. Brazil nuts are an exception. It containsselenium which helps clear skin, reduces breakouts, and decreases acne. Selenium is also a powerful antioxidant that helps protect the skin from free radicals.
Recent studies show how garlic supports you in reducing acne inflammation and infection. The organosulfur compound in garlic enables it to benefit the immune system and keep body infections at bay.
Garlic is better ingested than used topically on the skin. Never directly use it on the skin though as it has a burning effect. Let it help youracne, by chewing garlic cloves. You can opt to rub some fresh garlic and butter on toast or drink it as a hot beverage.
Green tea is a great, time-tested antioxidant. See the skin of Japanese women? Green tea is anti-inflammatory and antimicrobial. The polyphenols found in Green Tea reduce sebum secretion.
Having regular healthy doses of Green Tea helps slow DNA damage, and protects against sun damage and burns. Whether applied topically or drank as a hot beverage, it is one of your best solutions for acne and oily skin.
Eating fish will provide you with Omega 3 and Omega 6. These healthy fats keep the skin hydrated, protected, and looking young. These healthy oils form the skin’s natural oil barriers that form the healthy skin cell membranes.
Healthy fats or oils help absorb nutrients to regenerate your cell membranes in the skin, nerves, and muscles. High-quality oils like cold-pressed coconut oil, extra-virgin olive oil, and avocado oil are nutrient-packed oils that contain essential fatty acids and vitamin E.
Healthy, plant-based fats help make healthy and strong skin cell membranes. Adding healthy fats to your diet is a good preventive measure to keep your skin healthy. However, don’t forget to watch your intake!
Limit or avoid fried food
Go for steamed, boiled, and sautéed foods. Trans fat oils used for commercial purposes increase harmful cholesterol and decrease good oils. It makes good oil more solid in consistency for longer shelf life.
Having trans fat in the body is detrimental to the flow of the fluids inside you. It blocks the passageways instead of bringing in nutrients. While eating fried food has no direct relation to causing acne, over time this causes an imbalance in your gut which can then impact your skin.
Tend to your garden
Gardening itself boosts the immune system - a benefit that comes with communing with nature. Having the soil on your hands is encouraging the growth of good bacteria in your gut.
Replenishment of the natural skin flora and the extra oxygen gives the skin more hydration. It heals and relaxes you as well.
Walk barefoot in nature
Walk barefoot in nature
You make the gut’s flora happy when you go walk barefoot in nature! Doing this is proven to greatly reduce stress.
Earth and its nature carry a negative charge that balances our positive charge due to all our electromagnetic contact when our feet come in contact with the soil.
It also boosts the immune system by reducing the white blood cell count and increasing the red blood cell count. It eases body tension and improves circulation.
Barefoot walking is anti-inflammatory! Walk barefoot regularly to help keep your overall body balanced and to keep your skin clear of acne.
Care for a mud-bath?
Mud bathscontain sulfur, zinc, magnesium, and bromine that exfoliate dead skin cells. It also absorbs impurities from the skin, anti-inflammatory, relaxing, and soothing.
Imagine the benefits of directly getting in touch with nature’s good bacteria with your whole body, instead of just your hands and feet. See how this activity will get you clear, acne-free skin that will keep you glowing!
Don’t overeat honey
You might not want to hear this, but you need to watch your honey intake! Honey may cause an acnebreakout due to its high calorie and sugar content.
Too much sugar, which honey has lots of, can cause insulin resistance. Insulin resistance will most likely result in an acne breakout, among other things. While honey is undoubtedly delicious, eat it in moderation.
Now you know how important it is to eat the right food as well as the importance of reconnecting with nature for your skin. With that, you can start taking notes of what food you should eat and the vitamins that you need to take.
With that, you’re now ready for the next step. Learn how to deal with acne and the things that you can do to fight it.
How to Get Clear Skin Outline
We’ve broken up the steps on the How to Get Clear Skin series into easily digestible categories. This is to help you not to get overwhelmed. Serving as your outline, here are the 8 main things that you’ll expect from this series to keep your skin acne-free and healthy.