What you eat is written all over your face. Think you're getting a balanced diet? Take a look in the mirror just to be sure. As the old adage goes, we are what we eat, and nothing reflects that sentiment more than your skin. When you're slashing calories from your diet, it's important not to slash skin-boosting vitamins and minerals. Dieters' skin can sometimes look sallow, discolored and dry. So what treats should you feed your skin? Low-fat dairy products provide nourishing vitamin A, essential to the health of skin cells. Low-fat yogurt is a particular standout for its high concentration of A, plus its beneficial bacteria that helps digestion. Anything that makes the body more efficient at excreting waste is going to make skin more radiant. Antioxidant powerhouses like dark berries reduce free radicals sustained from sun damage, reducing your risk of skin cancer and guarding against premature aging. Fewer free radicals also mean a clearer complexion.
Healthy fats and oils, such as those found in salmon, walnuts, flax and canola oil help skin hold moisture and create healthy cell membranes, important for nutrient absorption. Good-quality olive oil is particularly beneficial because it keeps skin lubricated and improves its overall appearance. But not all oils are created equally. Many lose those healthy qualities when commercially processed, so it's important to look for extra virgin olive oil, cold-pressed oil or expeller-processed oil. Be careful with fat intake - while healthful, oil is still fat, so limit your consumption to about 2 tablespoons per day. Don't forget to wash down all those healthful foods with plenty of water, which keeps skin hydrated and helps you sweat more efficiently.