Overview
The skin is your largest organ. In addition to providing a layer of protection for your body, it plays an important role in your immune system and often holds a valued role in self esteem. The American Skin Association recommends a nutritious, balanced diet, regular exercise and appropriate hydration for improved skin health. These lifestyle steps can also help you manage your nutritional wellness and weight. Particular foods may provide exceptional weight loss and skin-health benefits.
Whole Grains
Since whole grains contain all nutritious parts of the grain, they digest more slowly than refined grains and they have a mild impact on your blood sugar levels. This makes whole grains low-glycemic foods. According to a research review published in the "Skin Therapy Newsletter" in 2009, low-glycemic foods like whole grains may help reduce the occurrence of acne by improving hormonal balance. Low-glycemic foods also delay hunger cues, making it easier to control your calorie intake and lose weight. To improve your skin-health and weight loss efforts, try replacing enriched breads, pasta, cereal and snack foods with whole grain equivalents.
Citrus fruits provide valuable amounts of fiber and nutrients, including vitamin C. Vitamin C promotes smooth skin texture, according to the American Skin Association. Citrus fruits are also low-glycemic and provide healthy, lower-calorie alternatives to processed snack foods. Since citrus juices are less filling and may disrupt your blood sugar levels, consume whole fruits, including oranges, grapefruit and tangerines. Lemons and limes provide low-calorie, fat-free seasoning options for meats, fish and poultry.
Flaxseed, Walnuts and Canola Oil
Flaxseed, walnuts and canola oil provide a variety of beneficial nutrients, including omega-3 fatty acids. Though additional research is needed, according to the "Skin Therapy Newsletter" report, omega-3 fats may help prevent or alleviate pore inflammation -- a primary characteristic of acne. Flaxseed also provides rich amounts of fiber, which promotes appetite control and digestive regularity. Canola oil provides a heart-healthy alternative to butter, margarine and shortening -- fat sources linked with obesity, type 2 diabetes and heart disease. Enjoy walnuts and flaxseed on their own or incorporated into yogurt, cereal, smoothies or baked goods. Choose ground flaxseed over whole seed for optimum absorption.
Leafy Greens
Leafy greens, including spinach, kale and mustard greens, provide significant amounts of the vitamin A variety known as beta-carotene. Vitamin A may provide effects similar to retinoid drugs, which are commonly prescribed to treat acne and other inflammatory skin conditions. As fiber-rich, low-calorie foods, leafy greens can also help you manage your weight. For best results, increase your portions of leafy greens while cutting back on foods denser in calories, such as breads, pasta, meat and oil. When enjoying leafy green salads, use light amounts of heart-healthy salad dressing, such as balsamic vinaigrette, rather than hefty amounts of creamy, high-fat dressings.
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