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5 Best Foods for Healthy, Glowing Skin

Updated on November 1, 2011

Americans are spending billions of dollars on skin care products each year in an attempt to treat various skin conditions. Popular topical treatments include lotions, face washes and soaps. Many health experts believe that topical treatments are not the solution because they cannot treat the underlying problem. The best way to treat and prevent unhealthy skin from recurring is through a change in diet.

Healthy, glowing skin depends largely on the type of oils you are consuming in your diet. Consumption of heavier oils typical in the american diet such as margarine, shortening, trans-fatty acids that have been chemically altered through the process of hydrogenation make the skin unattractive and unhealthy. Hydrogenated oils become further damaged through heating. The large consumption of fried foods in America is large contributor to acne and other skin conditions. Many dairy products are high in heavy saturated fats and should be avoided. Milk drinkers should choose one percent or non-fat milk.

In contrast to saturated fat diet consumed by Americans, the Koreans, Eskimos, and Japanese consume thin, light oils such as olive and fish oils and, avoid foods such as bacon, ice cream and trans-fats used in baked goods. Healthy, glowing complexions require a regular intake of healthy oils which is seen in the complexions of people from these countries.

Many american teenagers struggle with acne. The combination of hormones, stress and a diet high in unhealthy fats is a volatile mix. Replacing a skin damaging diet with skin that make the skin glowing and vibrant will also help lower stress and balance the hormones.

Erupting skin is a sign of acidity in the blood which is caused by over-consumption of meat, caffeinated products, sugar, white flour products and fried foods. The best way to restore pH balance to the blood is to consume a more basic (alkaline) diet such as fresh fruit, nuts, whole grains and seeds.

Skin is a reflection of the inner health of the body. Poor skin quality points to problems such as sluggish digestion and incomplete digestion of food, which leads to the development of toxins and the difficulty in clearing waste from the body.

Eating a healthy diet is the key to healthy glowing skin and premature aging. There are 5 foods that should be consumed regularly to achieve and maintain healthy, glowing skin.

1) Salmon - is rich in Omega 3 fatty acids which help prevent toxins from entering cell membranes and aids nutrients in entering and exiting cells with waste products. Omega 3 helps prevent inflammation which can damage skin. Salmon is also rich in selenium, potassium and vitamin B12 which indirectly benefit the skin.

2) Blueberries - are rich in powerful antioxidants able to inhibit free radicals which damage skin. They are also an excellent source of vitamin E, C, riboflavin, manganese and soluble and insoluble fiber.

3) Carrot - are high in beta carotene which the body converts to vitamin A. Vitamin A is one of the most important nutrients for healthy skin. One sign of vitamin A deficiency is dry skin. Carrots are also rich in antioxidants to help prevent free radical skin damage, vitamins B6, C, K, biotin, thiamine, potassium and fiber.

4) Sesame seeds - are rich in vitamin E which prevents free radical damage to the skin. They also contain copper which is necessary for the production of a certain type of antioxidants that protect the skin. Just 1/4 cup provides seventy four percent of the recommended daily intake of copper.

5) Green Tea - is high in antioxidants that protect cell membranes and decrease inflammation. Studies have revealed that green tea reduces the risk of skin damage from sunburn and skin cancer. It is high in polyphenols which eliminate free radicals which promote skin cancer. Recent research has found that green tea is effective in reactivating dying skin cells. It is also high in vitamins riboflavin, D, K and C as well as calcium, magnesium, zinc and iron.

These foods need to be supported by an overall healthy diet consisting a high percent fresh fruit, vegetables and whole grains and a low percent of red meat and dairy. Adequate daily water intake is also necessary to hydrate the skin and flush out toxins from the body.

It is important to avoid topical skin treatment systems containing mineral oil and many other commonly used carcinogenic chemicals. To learn more read the article Mineral Oil Dangers- Your Skin Cream May Not Be Safe


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    • profile image


      4 years ago

      if we have omega3 tab will put on weight is it true

    • Vellur profile image

      Nithya Venkat 

      6 years ago from Dubai

      Very informative and useful. Voted up.

    • profile image

      nazish ateeq 

      6 years ago

      what is ur qualification steve? are u a doctor?

    • profile image


      6 years ago

      aussom tips will really going 2 help!!!!

    • profile image

      manikanta vijayawada 

      7 years ago

      i love carrots daily i consume carrots it improves your skin and converts into orange

    • profile image

      lorefe comandante 

      7 years ago

      Thank you for the information you have given to us,,I really appreciate it its because its for our own good that we take many more fruits everyday of our lives,,I do care for all my family since I love them so much.

    • profile image

      tanvir ahmed 

      7 years ago

      its really works...

    • profile image

      geetha g.m 

      7 years ago

      great information........ definitely need to follow.....

    • Lynnyloo profile image


      7 years ago

      Thank you for great information Stevemark. I eat either blueberries or strawberries at least once a day and salmon once a week.... must admit I need to include more vegy's in my diet.

    • profile image

      Gps pedometer watch 

      7 years ago

      Thanks for some great information. I live near some huge blueberry farms so we get our fill in the summer and then freeze them in the winter. Green tea is good tip too, thanks.

    • profile image


      7 years ago

      nice info....iam an Indian.....we easily gets all these it s easy to follow.thankz

    • profile image


      8 years ago

      wow sounds all good to me...i like all these foods!

    • profile image

      john stephenson 

      8 years ago

      I live and work in Spain on the Costa del Sol.

      I found your information excellent.

      I have had many treatments for problems caused by excessive sunburn over the years. It´s never too late.

    • midnightbliss profile image

      Haydee Anderson 

      8 years ago from Hermosa Beach

      nice hub, though i drink green tea everyday, salmon is rare and blueberries is not available here. but thanks for the information.

    • couponalbum profile image


      8 years ago from Sunnyvale, CA

      Well done Steve! Its a great information. I personally like green tea and blue berries. liked the hub! I have joined your fan club and would like to invite you to join mine.

    • profile image

      smart lipo 

      8 years ago

      Green tea and sesame seeds; these will be added in my memory bank. Green tea is being commercialise now; sesame seeds are being ignored when you put it on top of bread buns.Will other kinds of fish also help? Salmon is rather expensive here but we do have other kinds of fish almost everyday.It is high in polyphenols which eliminate free radicals which promote skin cancer.

    • profile image


      8 years ago

      I feel soooooooooooooo alone with the fish dislike

    • profile image


      8 years ago

      Ah thanks a lot. I love green tea for sure. I'm also a huge fan on fish mmmmm!

    • thelaserman profile image


      8 years ago from Buffalo, NY

      Great information! I'm going to get some of that green tea!

    • Fitria Manggiasih profile image

      Fitria Manggiasih 

      8 years ago from Surabaya, Indonesia

      Nice tips. But it is a little bit difficult to find salmon in my country. It is not sold in the traditional market.

    • FirstStepsFitness profile image


      8 years ago

      What if you don't like fish ?

    • travel_man1971 profile image

      Ireno Alcala 

      8 years ago from Bicol, Philippines

      Green tea and sesame seeds; these will be added in my memory bank. Green tea is being commercialized now; sesame seeds are being ignored when you put it on top of bread buns. Thanks for this hub, Stevemark.

    • Trusted Marketing profile image

      Trusted Marketing 

      8 years ago from Charlotte, North Carolina

      Thanks for the sesame seeds reminder. I keep forgetting how great they are.

    • RosWebbART profile image

      Ros Webb 

      8 years ago from Ireland

      Another great hub.

    • stevemark122000 profile imageAUTHOR


      8 years ago from Southern California

      Thanks for your comment Jill!

      Mackerel is another type of fish that is great for the skin.

    • jill of alltrades profile image

      jill of alltrades 

      8 years ago from Philippines

      Great information here stevemark! I love green tea and I love to sprinkle sesame seeds on my food. Will other kinds of fish also help? Salmon is rather expensive here but we do have other kinds of fish almost everyday.

      Thanks for sharing.


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