Nutrition

Foods to Eat and Avoid for Healthy Skin (Plus Easy DIY Face Masks)

We are all SO different. From our body types, to our food preferences, to our skin types, and more. I personally have oily skin, so when I eat super sugary foods I tend to break out. I have found that when I am more careful about what I put into and onto my body, my skin looks clearer, I’m more energized, and I feel better!

The foods we eat play a big factor in the health of our skin and bodies. Eating clean can improve the quality of your skin, can increase your energy levels, and helps you to function at a higher level.

Here are some foods that you should be incorporating into your diet more for clear healthy skin, and what specific foods you should be eating or avoiding, depending on your skin type.

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Healthy Skin

Fiber

Arrangement of fruits and vegetables

Foods high in fiber help you to better absorb essential nutrients and will flush out toxins from the body.

High Fiber Foods Include:

  • Beans (lima, black)
  • Split Peas
  • Vegetables (broccoli, brussel sprouts, artichokes, etc.)
  • Avocado
  • Fruit (pears, berries, grapefruit)
  • IdealLean Protein Bars
  • Oatmeal
  • Berries (raspberries, blackberries, strawberries, etc.)

Foods high in fiber also keep you fuller, which can prevent overeating, and help lead to weight loss.

Healthy Fats

group of cut up avocadoes

Healthy fats, especially omega 3 fatty acids, have anti-inflammatory effects to help improve your skin’s structure.

Good, healthy fats:

  • Avocado
  • Tuna
  • Salmon
  • Soya Bean
  • Flaxseed
  • Chia Seeds
  • Nuts
  • Sunflower Seeds
  • Olive Oil

Water

Okay so water isn’t food, I know. But, I can’t NOT mention water. Water flushes toxins from the body, and also helps you to hold onto your skin’s elasticity so it stays supple and hydrated (which can also help to prevent wrinkles).

For even more benefits try this concoction:detox water recipe

Mix all of the ingredients together and drink this first thing in the morning.

Protein

chicken kabobs

Protein is the building blocks of collagen and elastin tissue to help keep skin tight and less wrinkled. Incorporating more protein into your diet can help improve your skin’s elasticity and improve the quality of your skin. Plus, making sure that you get enough protein can improve lean muscle mass and promote weight loss, to help you get a lean, toned physique.

Good sources of protein include:

You need to be getting in a good balance of all three macros—protein, carbs, and fat to reach your fitness goals. But remember that depending on your goals the amount of protein you consume vs fat and carbs will vary. When choosing foods to eat, incorporate some of these on the list into your daily meal plan to help you improve your skin’s structure and promote healthy and happy skin.

And for help deciding what your macros should look like, I love Trainer Lindsey’s Macro eBook. Macros can be confusing, but this eBook makes it so much easier to understand. Here is the link.

Foods to Avoid

Regardless of your skin type, making sure you are drinking enough water, incorporating more fiber into your diet, as well as all three macros is necessary. But not all foods are created equally. There are certain foods that you should avoid (or eat in moderation) for healthy skin and a healthy body.

For Oily Skin

1. Added Sugars

You already know that you should be avoiding added sugar as much as possible, which is why we often look at better alternatives—like stevia and Splenda. Too much sugar can trigger blood sugar levels and can lead to excess oil production.

2. Processed Foods

Processed foods are often cooked in hydrogenated fats with can aggravate your skin, and lead to acne flare ups. 

3. Salty Snacks

Snacks like potato chips, french fries, pretzels, and mixed nuts with added salts are loaded with sodium and often trans-fats which can cause inflammation to the skin. Eat these in moderation.

Face Mask to Try:

You guys, the chance that you have these items in your pantry already is pretty likely. I love to spend a little time occasionally giving myself some much needed R&R. You can mix one of these babies up in minutes, lather it on your skin, and let it sit there for 10 or so minutes.

DIY face mask to try for oily skin

Mix all ingredients together, then put on clean skin. Leave mask on for 15-20 minutes then wash off with lukewarm water and pat dry.

For Dry Skin

1. Refined Carbs

Foods like white bread and pasta can cause wrinkles by damaging collagen in your skin.

2. Too Much Alcohol

Alcohol acts as a diuretic—which draws liquid out of your body. This can lead to dryness and dehydration. Drink alcohol in moderation, and choose options like red wine instead.

3. Sugary Foods

Again, sugary foods can be a culprit for why our skin is more dull / dry than it should be. Too much sugar in the bloodstream can affect collagen—which can weaken and dry out the skin.

Face Mask to Try:

DIY face mask for dry skin

Mix together all ingredients then put on clean skin. Leave mask on for 15-20 minutes then wash off with lukewarm water and pat dry.

For Anti-Aging

1. Trans Fats

Not only do trans fats raise your LDL levels (bad cholesterol) and lower HDL (good cholesterol) it can also cause inflammation to the skin.

2. Sugary Foods

See the trend? Sugar can affect collagen levels which decreases the skin’s elasticity, causing wrinkles.

3. Alcohol

Drinking too much can rev up the aging process—this includes wrinkles, loss of collagen, elasticity, can can cause dehydration and puffiness.

 

Face Mask to Try:

easy DIY face mask to try for anti aging

Mix together coffee grounds and honey, then add milk until mixture becomes a paste (add more or less if needed), then put on clean skin. Leave mask on for 15-20 minutes then wash off with lukewarm water and pat dry.

Get Healthy From the Inside Out

Eating healthy and exercising often can help promote healthy skin and a lean and toned physique. But more than that, it helps you to feel good from the inside out so that you have the energy to play with your kids, or get through a full day of work, to be healthier, to help prevent the onset of some diseases, and to show up in your life.

I love IdealLean Probiotic because it promotes better gut health, and helps you get a good night’s sleep with its calming Sleep Blend. This way you can get your beauty sleep and you can also restore your body’s natural balance.



Alyson McDonald

Alyson McDonald

Writer and expert


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