No one needs to be told that fried food is fattening. In fact, most of us are also aware that these dishes are loaded in sodium, which can provoke acne flare-ups. While it’s easy to resist gorging on a meal that has previously been bathing in grease, you’ve only won half the breakout battle. Instead of wasting all your energy focusing on the negative effects certain meals can have on your skin, it’s time to zoom in on the positive. Here are five nutrients that will nourish your insides, and reflect their effects on the outside:
1. Foods rich in zinc
Incorporating a healthy amount of zinc into your diet can help cease those breakouts. The reason? Zinc aids the body in absorbing vitamin A, which is another important nutrient for healthy skin. If you’re a seafood eater, you’re well on your way. Fish is one the main food groups booming with zinc, along with poultry products. For all vegetarians out there, beans contain high levels of zinc too. However, if you avoid animal products altogether, it’s still in your best interest to consult a nutritionist. Pst – the recommended daily zinc intake for women is eight milligrams.
2. Foods that contain omega-3 fatty acids
Don’t be startled by the words ˜fatty’ and ˜acids’, because not only is this type of fat healthy, but essential to your diet. Omega-3 fatty acids help keep inflammation at bay, and control those acne flare-ups. You can find this nutrient in many wholesome fish, like salmon, sardines and mackerel. Flaxseeds and walnuts are also high in omega. Tip? Sprinkle some flax seeds onto your cereal, or add a dash of walnuts atop your salad at lunch. Ideally, you should aim for two servings of this nutrient each week.
3. Foods packed with beta-carotene
When we were younger, our parents pushed us to eat carrots by claiming it was an integral means to good eye-sight. Although we were easily influenced back then, our parents weren’t far off. Beta-carotene (most commonly found in carrots) converts into vitamin A, and as mentioned above, has valuable benefits toward the skin. This nutrient is found in most orange-red tinted fruits and veggies, such as cantaloupe, carrots, and sweet potato. So whether you substitute regular potatoes for sweet or grate carrots into your stir-fry, aim for a 1/2 cup of these orangey rich foods each day.
4. Foods bursting with vitamin C
Before you swig a jug of orange juice in hopes of ridding blemishes, don’t rush to conclusions. Foods brimming with vitamin C won’t actually cure you from breakouts, but it will help protect the skin. This vitamin strengthens your cell walls, and lowers the potential of that dreaded post-breakout scarring. So if a pimple has managed to sneak its way onto your skin, including vitamin C in your diet will ensure it doesn’t leave its mark! Vitamin C is found in most citrus fruits, red and green bell peppers, tomatoes, broccoli, and spinach.
5. Foods stocked in vitamin E
This nutrient goes hand-in-hand with the vitamin mentioned above. While vitamin E doesn’t protect the skin from scarring, it helps to heal the skin after the blemish has already occurred. Vitamin E is found in many unrefined vegetable oils, leafy green veggies, almonds and eggs. It is also fat soluble, meaning the food you consume it with should contain a small amount of fat. The recommended daily intake is 15 milligrams (one ounce of almonds contains seven).