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What Foods To Include In Your Diet For Healthy, Beautiful Skin

How well you take care of your body reflects in your outward appearance, and taking care of your body starts with the fuel you put into it. Simply put, diet and skin care are closely linked: you can't have healthy skin without healthy nutrition! Try including these categories of foods and you'll see an improvement in skin tone and overall health in 4-6 weeks.

carrots carotenoids for skin
  • Carotenoids rich foods for skin tone - Carotenoids are pigments that make pumpkins and carrots orange. Whether you go for carrots, pumpkins, pink salmon, or cooked lobster, eating foods high in carotenoids is good because they help improve skin tone (fading spots and blemishes) and combat signs of aging with vitamin A. Green vegetables also contain beta-carotene which is converted to vitamin A that fights cell damage and premature aging. You can find it in kale, spinach, and other greens. Try mustard greens for a spicy kick!
  • Water for skin texture - Our cells are primarily made of water. Water hydrates and nourishes skin. When deprived of water skin becomes dry, flaky and tight. Water also flushes toxins. You should take in eight cups of water a day, though you get some of that amount through the foods you eat. Natural juices, tea, and other beverages can help you meet that quota – so if you’re not someone that likes to drink plain water all day, don’t worry. But be careful, because not all drinks are created equal! Many drinks (like sweet sodas) contain excessive sugar that will then contribute to glycation (a process that hastens skin aging).
  • Antioxidants Vitamin C and E to fight free-radical damage - Vitamin C is in many fresh foods, from fresh meat and fish to fresh vegetables and primarily fruits. Vitamin C aids in collagen production, repairs cell damage and even fights free-radical damage. So, don’t skimp on vitamin C. Ever! Look for vitamin C in citrus (grapefruit, orange, lemons) and even berries. Try interesting recipes including orange or lemon in your diet. Vitamin E - a powerful anti-oxidant - that improves skin elasticity and promotes growth of new skin is found in nuts, especially almonds. A bowl of mixed nuts make an easy afternoon snack to get you a healthy dose of vitamin E every day
  • Good fats (omega-3,6) for skin suppleness - Fats are important as they are primary components of cell membranes. There are two types of healthy fats (Omega-3 and Omega-6 fatty acids) that are essential for great skin. Omega-6 fatty acid prevents skin dryness and flaking. Avocado, nuts, seeds, grains and vegetable oils (sunflower, corn, sesame etc) are great sources of this fatty acid. Avocado oil is known to assist with skin conditions like eczema. Omega-3 fatty acids reduce body's production of inflammatory compounds that cause aging and contribute to the healthy look (tone) and feel (supple, soft) of skin. Seafood, especially salmon and tuna are rich sources of Omega-3. However if you're a vegetarian, you can still get your Omega-3 in walnuts, canola oil, coconut oil, and flax seed. No diet should be without healthy fats.

Lastly, be patient. It takes 4-6 weeks to shed old skin and see dietary changes reflected in the mirror.
At Subtle Green we believe the secret to great skin goes way beyond a good product. It's a lifestyle! And when you're getting all the nourishment to help your skin from the inside, a lovely product can enhance the effects and complete the picture to gorgeous skin by supplying the right ingredients on the outside.

Wondering what natural ingredients suit you?

Look into our guide to find out!

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