Get Healthy Looking Skin

Take care of your health and skin for that gorgeous glow.

Healthy skin begins on the inside. It’s tempting to invest in expensive skin care products, but if you really want healthy looking skin, follow these simple steps to get the glow.

Feed your skin the proper nutrients: Several nutrients are associated with good skin. In a perfect world, these nutrients would be part of a healthy, balanced diet. If you eat a diet rich in fruits and vegetables, you’re probably on the right track. If not, you may need to consider supplementing.

  • Vitamin A: Vitamin A is critical to the maintenance and repair of skin tissue. If you’re low on vitamin A, you may notice that your skin is dry and flaky. Several fruits and vegetables are rich in vitamin A, including carrots, spinach, watercress, and broccoli.
  • Vitamin C: Vitamin C has been shown to counter the effects of sun exposure by reducing the damage caused by free radicals. Eat vitamin-C rich foods such as citrus fruits and vegetables such as bell peppers. In addition, you may consider supplementing with 500 to 1,000 milligrams of vitamin C per day.
  • Biotin: Biotin is part of the vitamin B complex and is one of the most important nutrients for the skin, nails, and hair. A deficiency in biotin can result in dermatitis and even hair loss. Biotin can be found in foods such as bananas, eggs, oatmeal, and rice, but it never hurts to supplement with a B complex vitamin.
  • Niacin: Niacin is another B vitamin that is vital to healthy looking skin. It helps the skin retain moisture and has anti-inflammatory properties. Healthy levels of niacin helps keep your complexion looking plump and young.
  • Zinc: Zinc is especially important if you have acne. This mineral has anti-inflammatory properties and works to reduce oil production in the skin. The best sources of zinc come from foods such as beans, whole grains, shellfish, lean meat, and poultry. It is typically not advisable to supplement with zinc. If you do supplement, it’s important not to exceed 15 milligrams per day.

Build good bacteria with probiotics: Probiotics are the opposite of antibiotics. They build healthy bacteria in the gut and help protect against inflammation and digestive issues. Probiotics can help stimulate the immune system and aid in the overall health of the body. Probiotics such as acidophilus and bifidus can be found in “live” cultured foods such as yogurt and kefir or in supplements.

Drink plenty of water: Many of us are chronically dehydrated, which does nothing for the health or appearance of our skin. Drink plenty of water to flush toxins from the skin and keep it moist and hydrated.

Avoid caffeine: Caffeine can interfere with the absorption of nutrients and leave your skin looking tired, splotchy, pale, and oily. Limit your caffeine consumption to less than three cups per day if you want your skin to glow.

Avoid alcohol and tobacco: Both alcohol and nicotine can have disastrous effects on the skin. Alcohol can leave the skin looking dehydrated, red and splotchy, while nicotine attacks blood vessels and deprives the skin of oxygen. While they can be hard habits to break, your skin will absolutely glow.