Good and bad skin foods

Changing your diet can radically affect your appearance, but you don’t have to empty your cupboards completely to see a change in your skin. Making small changes, and seeking out healthy alternatives to unhealthy foods can make a great difference, so why not replace some of the bad skin foods listed below with foods that can help improve the appearance of your skin. See also our skin treatment nutritional advice.

Both ALCOHOL and CAFFEINE are amongst our list of bad skin foods. Alcohol increases unpleasant skin reactions such as eczema and rosacea, as well as dehydrating the skin. Caffeine (especially tea and coffee) encourages eczema and dermatitis, dehydrates the skin and increases anxiety. Why not replace alcohol, tea and coffee with WATER, which plumps up the skin cells, making you appear younger, as well as carrying toxins away from the body and keeping you healthy.

RED MEAT is high in saturated fat and so promotes inflammation and exacerbates eczema and rashes, as well as preventing the body from detoxifying. Why not replace it with OILY FISH, which has all the essential fatty acids your body needs without the saturated fat you will find in red meats. It also helps the skin stay plump and youthful and reduces inflammation.

BEST OILY FISH FOR HEALTHY SKIN: salmon, sardines, mackerel, tuna

SUGAR BASED SNACKS are one of the worst skin foods, feeding the bacteria on the skin and encouraging acne. Too many sugar based foods mean the skin becomes less elastic, and so is prone to cracking or tearing. Why not replace the biscuits and cakes with FRUIT, which is full of anti-ageing antioxidants to prevent skin ageing and improve hydration.

BEST FRUITS FOR HEALTHY SKIN: strawberries, blueberries, raspberries, oranges and grapes. All have high amounts of zinc, folic acid and Vitamin C.

TIP: If you can’t cut chocolate out altogether, opt for over 70% cocoa solids as it will have a high level of antioxidants, excellent for promoting young looking skin, and little or no sugar or dairy.

REFINED FOODS, amongst which the worst culprits are white bread and white rice. have a very low level of nutrients, and so eating them will increase blood sugar, encouraging acne and leading to a lack of energy. Replace with VEGETABLES which are full of anti-oxidants to keep the skin looking young and fibre to help the body detoxify and keep the skin hydrated.

BEST VEGETABLES FOR HEALTHY SKIN: tenderstem, curly kale, spinach, asparagus and broccoli. All have high amounts of zinc, folic acid and Vitamin C.

DAIRY PRODUCTS promote inflammation, exacerbating eczema and dermatitis. Dairy products also form a major food allergy which contributes to acne. Why not replace with NUTS AND SEEDS, which contain essential fatty acids (EFAs) vital for keeping the skin plump, boosting immunity and fighting bacteria. They are anti-inflammatory so can help eczema, and are full of fibre to eliminate toxins.

BEST NUTS AND SEEDS FOR HEALTHY SKIN: almonds, hazelnuts, walnuts, pumpkin seeds, sunflower seeds, ground linseeds

OTHER FOODS TO AVOID:

• WHEAT can often irritate the gut, causing allergic reactions, eczema, dermatitis, acne, blotchy skin and bloating.

• SALT dehydrates the body and skin, making eyes puffy and causing water retention.