Skin clearing foods for a glowing complexion

If you are what you eat - then eating the right foods could mean a clear, glowing complexion and skin that looks and feels great.

From:  Glamour

Think spots are something just teenagers get? Think again. Around 20 per cent of women suffer from acne well into their 20s and 30s, which can be caused by anything from stress to hormone fluctuations and more.
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All is not lost, however - aside from topical over-the-counter treatments and antibiotics, there are a number of foods long-heralded for their skin clearing properties that, added to your diet over time, may help to significantly improve the quality of your skin. Try combining our top foods in a healthy diet plan plus fresh air, plenty of exercise, and a good skin care regime, and see if they make a difference.

Peppermint

It’s really hard to pick fault with a cup of peppermint tea, which is known for its potent healing and calming properties. Not only can it help to aid digestion, relieve stress – a common acne aggravator – treat headaches and clear sinuses, but it’s seriously good for the skin, too. Try swapping it in for your usual cup of builders brew and see if it makes a difference.

Nuts

Deficiencies in minerals such as zinc and selenium have been linked to acne in some sufferers, which is why nuts – in particular pumpkin seeds and Brazil nuts – are a good, healthy snack to get used to. Selenium helps to actively increase the number of infection-fighting white blood cells in the body and strengthens their fighting power, while vitamin E, copper, magnesium, manganese, potassium, calcium and iron are all essential to skin health and function. Keep a bag in your desk for when your 3pm snack attack hits.
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Watercress

Next time you make a salad, try substituting a few lettuce leaves for some peppery watercress. The leafy greens are jammed full of antioxidants as well as the minerals manganese, carotene and potassium. This makes watercress a powerful cleansing agent, nourishing the skin while helping to flush out toxins and excess fluids in the process. Bonus!

Oat Milk

There is some evidence to suggest that removing dairy products from the diet can ease the symptoms of acne in some sufferers. However, there is little way of telling whether this will work for you or not unless you try substituting milk for an alternative and monitoring your progress over time. Oat milk is high in fibre, lactose free and is particularly high in vitamin E and folic acid, which supports healthy skin and makes it a great milk alternative. Luckily, most baristas have started stocking this alternative so you can still have your early morning coffee!
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Red Grapes

It is thought that red grapes – and their seeds – contain powerful natural chemicals and antioxidants that have been shown to treat inflammatory skin conditions such as psoriasis and eczema. As a natural antihistamine, grapes can also help to control the side effects of allergic reactions. Try popping a few washed grapes (with seeds) into a fresh salad, or enjoy a handful as part of a healthy snack between meals.

Beetroot

They might stain your fingers, but the skin-clearing properties of beetroots are well worth the effort. The purple roots are particularly high in vitamin A, as well as potassium, sodium, calcium, magnesium, and vitamin E, which is essential for epidermal health and healing. Combined, these nutrients make a powerful all-round body cleanser, helping to eliminate toxins from the body and lower cholesterol too. Don't like beetroot? Try blending it in a juice with carrot, apple and ginger.

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Brown Rice

It has been suggested that steady blood sugar levels and skin health could be linked, so it makes sense to try swapping out processed white carbohydrates for brown, wholegrain, low glycemic index foods like brown rice. A portion a day not only provides a rich source of B vitamins, protein, selenium and magnesium, as well as several antioxidants, but also helps to regulate your sugar levels by releasing energy slowly throughout the day rather than all at once like processed carbs do. Brown rice tastes a little nuttier, but is still the perfect partner for stir frys and curries.

Avocado

This slippery green fruit is widely known to be a great source of vitamin E, which boosts the skin’s vitality and luminosity. However, it also possesses good quantities of vitamin C, which can be used to reduce skin inflammation, while avocado oil is thought to stimulate the production of collagen in the skin, which improves its tone and texture. Eating a regular portion of avocado (half a pear will do!) can also improve the skin’s ability to keep itself moisturised. Any leftovers you can mix with some honey for a DIY face mask!
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Garlic

Each clove of garlic is full of a naturally occurring chemical called allicin, which, when digested, reacts with the blood to create a product capable of killing off many harmful bacteria and viruses your body might be harbouring – including that which causes acne and other skin infections. Couple this with a potent cocktail of antioxidants, and it’s almost unbeatable. To get the most out of garlic, eat raw, chopped finely into a salad or stirred into a meal before serving.

Alfalfa Sprouts

Tiny but mighty, each stringy sprout is packed with valuable, skin-clearing nutrients such as calcium, folic acid, magnesium, manganese, phosphorus, potassium, silicon, sodium and zinc among others, as well as supplying a full range of vitamins A, B complex, C, E and K. Who needs multivitamins when you can sprinkle a few of these on your salad or add into a sandwich? They’re relatively inexpensive, too, and available from most health food shops.
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Eggs

Especially the yolks, which are full of skin clearing selenium, zinc and protein, as well as plenty of vitamins. If you're time poor, boil three or four on Sunday night, peel the shell, wrap them in cling film and keep them in the fridge to grab and go, or add into salad throughout the week.

Green Tea

Drinking anti-oxidant polyphenol-rich green tea will improve your skin and boost your beauty. Pop a box on your desk and get sipping!
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Oysters

Oysters are packed with skin clearing nutrients for relatively few calories. Expect to find everything from vitamin A to zinc and selenium in these bite-sized sea-dwelling beauty bombs. Down the hatch!

Salmon

… Salmon and other cold water fish. Also, the high protein it contains can help to speed up the skin’s natural healing process. Salmon and avocado is an unbeatable skin loving combination, so you shouldn't ever have to wonder about your sushi order again. Don't forget the brown rice if it's an option!

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