Having healthy, glowing skin is the desire of many women and men from around the world. With all of the name brand creams, moisturizers and solutions for creating picture-perfect skin, people often forget the most basic way to treat their skin well. Eat well! Outlined here are a few of the best foods to add into your diet to better your skin. From grapefruit and soy milk to cacao chocolate and green tea, here's a complete list of foods to help aid your skin ailments. Plus, we've added in a few other beneficial foods for you to help fight cellulite, and for better, stronger hair. All the information you need to glow inside and out is provided by the professionals at Allure Medical Spa.

1. GOOD
FOODSFOR GREAT SKIN

2. Healthy Skin Options
These delicious options will help keep your skin
smooth and glowing and help provide longevity
to keep your skin looking young and healthy
for years to come.
GOOD
FOODSFOR GREAT SKIN

3. Strawberries
to mop up free radicals produced by ultraviolet rays, as well as its role in collagen synthesis. Collagen is a fibrous
protein that keeps skin firm, and Vitamin C is essential for collagen production.
Tomatoes
Tomatoes contain lycopene, which helps the fruit keep its reddish color and protects your skin from sunburn.
Another study reveals that those who were exposed to UV light saw reduced skin redness - up to 50% - after
eating 2-1/2 tablespoons of tomato paste or drinking 1-2/3 cups of tomato juice a day, in addition to maintaining
a regular diet for 10-12 weeks.
Pink Grapefruit
Just like the tomatoes’ red color, pink grapefruit also gets its pinkish-red hue from lycopene, a carotenoid that
could help keep your skin smooth.
HEALTHY SKIN OPTIONS
GOOD
FOODSFOR GREAT SKIN

4. Broccoli
and age-related dryness. Broccoli also contains Vitamin E, which protects skin cell membranes and
prevents UV radiation damage.
Edamame
Edamame is rich in isoflavones, which act like antioxidants by scavenging and mopping up harmful free
radicals caused by sun exposure. Isoflavones also help preserve skin-firming collagen, giving you a
clearer complexion. According to David Bank, MD from New York, "Soy contains minerals and proteins
that have been shown to reduce hyperpigmentation."
Soy Milk
Soy milk helps preserve the skin with its collagen content and is rich in isoflavones (see above). In addition,
the omega-3 and omega-6 fatty acids help protect blood vessels from lesions and hemorrhaging and promote
weight loss due to its lower sugar content, compared to regular milk.
GOOD
FOODSFOR GREAT SKIN
HEALTHY SKIN OPTIONS
Eating more Vitamin C rich foods, such as broccoli, aid in collagen production and can help ward off wrinkles

5. Walnuts
Like tuna, walnuts also contain omega-3 essential fatty acids, which can improve skin’s elasticity. They also
help decrease cholesterol and reduce chances of blood clotting.
Pomegranates
Pomegranates come packed with polyphenol antioxidants, according to Dr. Nicholas Perricone, a world-renowned
dermatologist and healthy aging expert. Dr. Perricone also states that polyphenols fight free radicals and
regulate skin’s blood flow, giving it a rosy glow. Pomegranates also contain flavan-3-ols, which are commonly
found in dark chocolate.
Peppers
“Women who eat green and yellow vegetables regularly tend to have fewer wrinkles, especially around the eyes,”
notes Dr. Jessica Wu, an L.A. dermatologist. In addition, studies found that carotenoids - the antioxidants in yellow and
orange veggies - can decrease skin’s sensitivity to the sun, and recommends about two cups of peppers a day.
GOOD
FOODSFOR GREAT SKIN
HEALTHY SKIN OPTIONS

6. Kidney Beans
Kidney beans are high in zinc, and studies indicate a correlation between blemishes and low zinc levels.
The beans also help lower cholesterol and prevent blood sugar levels from rising too quickly, a huge
benefit for those with diabetes.
Green Tea
Green tea has become popular in recent years for its health benefits. It is very high in antioxidants,
particularly one named EGCG, which reduces redness.
70% Cacao Chocolate
Cacao, or raw chocolate, hydrates your skin, making it firmer and more supple. A couple of squares a day should
be enough to improve luminosity. Other health benefits provided by cacao include improved heart functioning, the
reduction of cataracts and stress relief. Theobromine, found in raw cacao, is believed to be able to treat depression.
Tuna
Tuna contains omega-3, a fatty acid believed to have many health benefits. Tuna and other fishes rich in omega-3
could help keep your skin looking youthful and prevent skin cancer. EPA (eicosapentaenoic acid), one of the
omega-3 fats found in fatty fish, has been shown to preserve collagen, a fibrous protein that keeps skin firm.
GOOD
FOODSFOR GREAT SKIN
HEALTHY SKIN OPTIONS

7. GENERAL TIPS FOR
HEALTHY LIVING
AND EATING

8. Greens:
Kale, mustard greens, broccoli. These are
filled with calcium, magnesium, iron,
potassium, zinc and Vitamins A, C, E and K.
Sweet Vegetables:
Corn, beets, carrots, sweet potatoes, yams,
onions and squash. Adding these healthy
sweets to your meals can help reduce
your cravings for other sweets.
Fruits:
Berries help fight cancer, apples provide fiber
Healthy Carbs:
Try whole grains, beans, fruits and veggies.
These digest slowly and help you feel full
excessive eating. Include a variety of whole
grains into your diet, like whole wheat,
brown rice, quinoa, millet and barley.
Not only can eating healthy bring you more energy and a longer life,
it can be quite delicious. Like all of the foods on our list, the ones
below provide numerous health benefits for the whole body.
GENERAL TIPS FOR HEALTHY LIVING + EATING
Good Foods for a Good Body
GOOD
FOODSFOR GREAT SKIN

9. Monosaturated
fats:
These are commonly
found in canola, peanut
and olive oils, as well as
avocados, and various
nuts are always a great
option and worth
adding to your diet.
Polyunsaturated
fats:
Including omega-3 and
omega-6 fatty acids (found
in salmon, herring, mackerel
and sardines) is a great
heart-friendly option.
depression, Alzheimer’s
disease and dementia.
Proteins:
Options like beans
(black beans, navy beans,
garbanzo beans and
lentils), nuts (almonds,
walnuts, pistachios and
pecans) and soy (tofu,
soy milk) are perfect
to add to just about
any meal.
Healthy Additions
GOOD
FOODSFOR GREAT SKIN
GENERAL TIPS FOR HEALTHY LIVING + EATING

10. ▶ Water flushes out the toxins and rehydrates the body.
▶ Green tea restores shine and brightens the skin.
▶ Carrots are rich in Vitamin A, best for maintaining healthy skin.
Carrots also prevent the overproduction of cells in the outer layer of skin.
▶ Cucumbers contain a large amount of water, which is again great for cleansing
skin, acne marks and inflammation.
▶ Strawberries provide a natural source of acne-fighting alicyclic acid.
To maintain clear skin free of acne and blemishes, consider the following
foods and beverages.
For Clear Skin
GOOD
FOODSFOR GREAT SKIN
GENERAL TIPS FOR HEALTHY LIVING + EATING
V

11. ▶ Consume alkaline-forming foods like fresh fruits and vegetables.
▶ Drink plenty of cold water; doctors recommend about 3 liters
(roughly 13 cups) for men, and 2.2. liters (9 cups) for women daily.
▶
▶ Instead of refined table salt, go with Celtic sea salt or Himalayan crystal salt.
and get you into a bikini shape in no time.
Fighting Cellulite
GOOD
FOODSFOR GREAT SKIN
GENERAL TIPS FOR HEALTHY LIVING + EATING

12. SUPERFOODS FOR
GORGEOUS
SKIN AND HAIR

13. SUPERFOODS FOR GORGEOUS SKIN AND HAIR
▶ Kiwis keep the skin firm and also prevent wrinkles,
thanks to their Vitamin C content.
▶ Walnuts are packed with Vitamin B, which lowers stress,
resulting in reduced skin aging. High stress could lead to
early wrinkles, something you probably want to avoid.
Walnut oil works wonders for dry skin, keeping it
moisturized and enhancing healthier skin cells.
▶ For glowing, radiant skin, brown rice contains ceramides,
which help keep your outer layer of skin hydrated.
GOOD
FOODSFOR GREAT SKIN

14. SUPERFOODS FOR GORGEOUS SKIN AND HAIR
▶ Blueberries protect you from premature aging.
▶ Wild salmon is loaded with Vitamin D, great for
keeping your bones and teeth strong and healthy.
▶ Spinach contains lutein, which is easy on the eyes.
It not only keeps eyes sparkling, but also helps
GOOD
FOODSFOR GREAT SKIN

15. BROUGHT TO YOU BY:
SOURCES:
http://www.eatingwell.com/nutrition_health/healthy_aging/
foods_for_beautiful_skin?page=21
http://www.fitnessmagazine.com/recipes/healthy-eating/superfoods/
best-foods-for-good-skin/#page=10
http://www.care2.com/greenliving/5-foods-for-
clear-skin.html#ixzz2oiUKa9iy
GOOD
FOODSFOR GREAT SKIN