Top 10 Friendly Foods for Your Face 

 Originally Written: July 13, 2009

By  Hanna Trafford

Last Updated on July 13, 2009 by Hanna Trafford

clear-skin-diet-bear296We all know that researchers have found evidence that some foods can be skin unfriendly.But they also found that the – for example – saturated fat in bacon and Brie that clogs arteries may also gum up the capillaries that whisk nutrients to, and waste from, skin cells. And get this: lots of sugar apparently will mess with collagen, contributing to saggy, inflexible skin and brown spots.

But there are numerous reports that some foods are just plain good for you and for your skin – especially for your face. I have done some searching and here is the Top 10 friendliest foods for your face – Enjoy and try!

Top 10 Friendly Foods for Your Face:

1. Dark Leafy Greens – Attack Acne:

Richly coloured leafy greens like spinach and kale are full of antioxidants. Plus, they are a great source of iron. Women who don’t get enough iron sometimes find dark circles under their eyes. Greens also contain zinc, which helps break down damaged collagen, allowing new collagen to form.

2. Olive Oil – Defeat Dryness:

Fat us one key to smooth, supple skin. Persistently dry, flaking skin is more than likely a result of not enough fat in a diet. Adding olive oil on regular basis to the diet should help the condition to improve in a few weeks. Olive oil can be taken by adding a straight doze of 1 tablespoon daily to people with dry, dull skin. If clogged pores are a problem, the essential fatty acids in olive oil can help them clear by thinning the oil they secrete.

3. Water – Boosts Moisture:

Dehydrated skin looks ashen and gray and hangs off the face. Water is the best dull skin reviver. Hydrated skin looks moist and plump, which makes existing wrinkles less obvious. To see results, you need water every single day – nine 8-ounce glasses daily – more if you work out.

4. Broccoli – Keeps Skin Elastic:

This skin-sensational food packs some of the highest levels of the antioxidant vitamin A and C in any food, as well as skin cancer-fighting chemicals. Vitamin C helps keep skin elastic and prevents bruising. Vitamin A aids in healing acne from the inside out by boosting resistance to infection.

5. Berries – Fight Wrinkling:

Berries are a great source of polyphenols, powerful antioxidants that are currently being studied for their anti-aging capabilities. The yummy fruits have already been shown to protect short-term memory and balance. In recent studies, blueberries packed three times the antioxidant punch of an orange. A handful of strawberries has all the antioxidant vitamin C your body required each day to reconstruct your collagen, the scaffolding that helps your skin from drooping.

6. Salmon – Calms Inflammation:

This fish is teeming with Omega-3 fatty acids, which do everything from attack arrid areas to help deflate inflamed zits. Also found in mackerel, bass, bluefish and trout, those essential fatty acids battle collagen-damaging free radicals and help smooth out fine lines. Specialists recommend eating salmon 3 times a week. If you can’t do that, 2,000 mg of a fish-oil supplement has the same amount of healthy fats as a 4 oz. serving of salmon. Or try adding flax seed oil and nuts to your diet. Fatty fish and nuts also contain zinc,which helps to quell acne flare-ups and increase cell growth.

7. Cantaloupe – Foils Flakiness:

This colourful melon is full of carotene-like compounds such as lycopene, which reduce the deep-down collagen damage that promoted wrinkles. Few slices a day will help to promote healthy glow. The orange orb is also a great source os beta-carotene, which is converted to vitamin A. This nutrient prevents keratonic plugs, the rough patches that are often found on the backs of the arms.

8. Soy – Puts out Pimples:

Whether it’s in its original fuzzy form (edamame) or transformed into tofu, this bean is a skin saver. It’s full of chemicals that act like estrogen and may help prevent acne. The suggestion is to eat several servings per week (3 ounces of tofu or 1.2 cup of beans equal one serving) Another soy bonus – it’s loaded with vitamin E which boosts new cell growth and keeps skin moist.

9. Carrots – discourage wrinkling:

crunch all you want – carrots are bursting with the beta-carotene your body turns into vitamin A – keep to keeping dry, flaky skin at bay. you will also find this utrient in other orange fruits and vegetables such as apricots and sweet potatoes.

10. Oatmeal – Ousts Toxins:

Go for the slow-cooked, not instant, kind. You will get a dose of fiber that, once converted, helps filter toxins (and raises your clear-0skin potential) It’s also rich in vitamin B ,which ads to new skin-cell growth.

Bonus for you – here is Dr. Perricone’s Perfect Skin Plan:

Pick one option from each list below and Dr. Perricone says taht you will start to notice your complexion is rosier, more supple and less puffy in three to frou days, and smoother in a few short weeks, thanks to skin cells rapid turnover. You will notice that there are no desserts, white ricve or bread. Dr.Perricone believes that that the refined carbohydrates age skin, since your body treats them all as sugar and excess sugar binds collagen fibers into inflexible, brittle bundles that surface as fine lines.

If you crave sweets, pop a few fresh or frozen blueberries ot raspberries into your mouth. Oh – and drink plenty of water – it’s the skin friendliest beverage there is.

A. Breakfast – choose 1:

  • Egg-white omelette with fresh vegetables sauteed in olive oil; slices of melon
  • Slow-cooked oatmeal with fresh berries or apples and cinnamon
  • Low fat vanilla yogurt with a fruit plate which includes ruby-red grapefruit
  • Grilled salmon with a bowl of fresh berries

B. Lunch – Choose 1:

  • Fresh grilled tuna or salmon over greens, tomatoes and olives dressed with olive oil and vinegar; fruit such as cantaloupe or berries
  • Lentil and vegetable soup made with low fat chicken broth and olive oil; a salad dressed with olive oil and lemon juice.
  • Fresh spinach and brightly coloured vegetables with sliced,broiled white-meat chicken ot turkey dressed with an olive-oil vinaigrette and topped with sunflower seeds.
  • Low fat cottage cheese on green leaf lettuce with lots of fresh fruit.

C. Snacks – Choose 2:

  • Unsalted nuts
  • Fresh fruit
  • Olives
  • Deep-coloured vegetables with olive oil vinaigrette

D. Dinner – Choose 1:

  • White meat chicken, broccoli and cashews sauteed in olive oil with garlic; a salad of greens,grated carrots and cucumber slices,lightly dressed in olive oil vinaigrette
  • Bunless turkey burger with grilled vegetables on the side,mixed fruit salad
  • Grilled yellow fin tuna brushed with olive oil;steamed vegetables,mixed fruit-salad
  • Grilled shrimp brushed with a soy-sauce-and-garlic marinade; a salad of greens,grated carrot and cucumber slices, lightly dressed with olive-oil vinaigrette.

Hope you enjoy this information and that it will be helpful to you – and as always, I would love to hear your comments and get your feedback!


Hanna Trafford

Hanna is the mother of two grown sons Dan and Dusan Nedelko, and is also the Grandmother to Jax, Cohen and Mila. She is the lead editor of Mama Knows and is hoping to create an exchange of communications with other grandmothers, mothers and daughters - giving everyone the opportunity to learn and share about everything that is "Mama"

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