5 foods to add to your diet for beautiful skin

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5 foods to add to your diet for beautiful skin

A few years ago, I wrote a book called The Natural Makeover Diet: A 4-Step Program to Looking and Feeling Your Best From the Inside Out (Wiley, 2005), which became an instant, the national bestseller. The book outlined four steps to help women achieve inner health and outer beauty. Of course subject of skin was covered – from how to anti-age your skin to how to reduce fine lines and acne.

Your skin is the largest organ in your body, and its health and appearance are a direct reflection of what is going on internally. In other words, the cleaner your internal system is, the cleaner your complexion will be.

By incorporating some simple changes to your diet, you can make your skin appear 10 years younger. Sound too good to be true? Well, it's not! Simply follow the steps below and watch your skin begin to get back its natural glow.

How to get beautiful skin
1. Eat fish and take 2 grams of distilled fish oil supplements daily: Inflammation can cause your skin to age faster than it should. Research has shown that a diet with too few essential fatty acids can contribute to inflammatory skin disorders such as eczema and psoriasis. Omega-3 fatty acids also contribute to healthy circulation, which is crucial for healthy looking skin.

Cold-water fish such as salmon, herring, mackerel and sardines are good sources of omega-3, as are walnuts, almonds, ground flaxseeds and flaxseed oil. For an extra boost of omega-3, I recommend a daily supplement of distilled fish oil, which can be found in liquid or capsule form at your local health food store.

2. Opt for oysters: In addition to eating cold-water fish that are high in omega-3 fatty acids, try including some oysters in your diet. Oysters are high in zinc, a mineral that is critical for skin repair and renewal. Other zinc-rich foods include sesame seeds, roasted pumpkin seeds and peanuts.

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3. Eat foods rich in vitamin C: Eating foods that are high in vitamin C can help to ward off wrinkles and age-related skin dryness, as the essential nutrient has skin-smoothing effects. The mechanism in vitamin C appears to be its ability to “mop up” the free radical damage to skin cells caused by UV rays. Vitamin C also assists with forming collagen, the protein that helps keep skin firm. Foods rich in vitamin C include kiwis, oranges, strawberries, lemons, mangoes, broccoli and leafy greens.
4. Sprinkle wheat germ onto your food: Wheat germ is rich in vitamin B, which helps with rapid cell division. Try sprinkling wheat germ over your morning yogurt or adding it to a breakfast smoothie.
5. Add avocados to your salads or sandwiches: Avocados are a rich source of biotin, a B-complex vitamin that helps prevent dry skin and brittle hair. Avocados have very powerful moisturizing effects and can even be used to make a natural facial mask. After cleaning your skin with cleansing milk, simply mash some avocado, mix it with a little bit of milk or oatmeal and apply the concoction to your face. Leave the avocado mixture on for 10 minutes and then rinse it off with lots of water.
Here are five more skin-enhancing habits you should consider.
• Avoid smoking.
• Drink a minimum of two litres of water per day.
• Exfoliate your skin with a gentle exfoliator at least once per week.
• Invest in a vitamin C serum to apply under your moisturizer.
• Drink green tea daily. Green tea contains powerful antioxidants that can reduce the signs of aging.
Dr. Joey Shulman is the bestselling author of The Natural Makeover Diet: A 4-Step Program to Looking and Feeling Your Best From the Inside Out (Wiley, 2005) and is the founder of Shulman Weight Loss Clinic. For more information, please visit

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5 foods to add to your diet for beautiful skin