Model Diet Plan

The Great Skin Diet

Great skin and your diet

Women across the world can spend thousands of dollars on facials, skin creams and potions. However, what many people don't realize is that your skin mirrors the health of your body on the inside.

If you want to have a beautiful complexion, step one is to nourish your body with a balanced healthy diet.

Simple steps like adding antioxidants and Omega-3 fatty acids to your diet, making sure you get enough protein, and cutting down on alcohol, can make a world of difference to the face that looks back at you in the mirror each morning!


Protein

Eating protein is essential for beautiful skin as it is a building block. We need protein to maintain and regenerate our skin, increase its elasticity and smooth fine lines and wrinkles. A protein deficiency can reduce the elasticity of your skin. An important protein named Collagen plays a key role in cellular structure, giving it its strength and elasticity. Without it, our skin becomes saggy, wrinkled and aged.

A hugely important substance for the body, protein is fortunately abundant in most diets. Today's diets are heavy on animal sources and tend to provide all that we need. However it is good to diversify your protein sources between vegetable and animal sources. Protein is found in all animal meat, plus fish and dairy. High sources of vegetarian protein can be found in nuts, seeds, beans, peas, tofu, and soya milk.

Antioxidants

Green tea and your complexion

Foods containing Antioxidants combat free radicals and unstable cells that become loose and wreak havoc with your skin and cellular structure. Keeping your diet consistently packed with Antioxidants will prevent damage to your cells and keep them healthy. Specifically look for Vitamins A, C and E and beta carotene.

Antioxidants are found in tea, nuts, beans, cereals, fruits and vegetables. There are certain foods that are particularly rich in these life-saving chemicals. These include berries (blueberry, blackcurrant, cherry), walnuts ,red kidney and pinto beans, artichokes, sunflower seeds, pomegranate and ginger.

Green tea is especially high in antioxidants and now proven to reduce UV damage to the skin. Try to incorporate green tea into your daily routine. I like to make a green tea, then mix with pomegranate juice and refrigerate for a refreshing jug of healthiness.

Probiotics

Probiotics are live, healthy bacteria. They are found in fermented dairy products such as yogurt and probiotic drinks like Yacult and Activia. Probiotics keep the balance of healthy bacteria in your colon allowing the body to process and utilize nutrients efficiently.

Keeping your body well balanced body inside will reward you with a beautiful complexion on the outside. The latest word is that probiotics applied directly to your skin can reduce sun damage and slow the effects of aging. Try a quick mask of plain yogurt before your shower. Its antibacterial and antifungal properties could make a difference to your skin.

One source of probiotics, a cultured milk named Kefir, has been in the news recently as a 'superfood'. It contains more probiotics than yogurt, as well as having a healthy dose of calcium. Its a great option for those of you who may be lactose-intolerant, as it contains lactase, the enzyme that you are missing.

Omega-3 Oils

You may have heard of "good fats" and "bad fats" - well Omega 3 fatty acids are the "good fats". As well as a host of other health benefits, Omega 3 oils strengthen the cell membrane and enable the healthy passage of nutrients and waste products through your skin. They also influences the skin's ability to hold water.

The best natural sources include walnuts, canola oil and flax seed. Other great sources of this metabolism-boosting acid can be found in flaxseed and flaxseed oil, canola oil, hemp seeds, walnuts, pumpkin seeds, salmon, mackerel and herring. You should also be able to find Omega-3 supplements in your local health food store. Flaxseed oil is popular and its tasty on salads, in soups, or in smoothies.

Water

Water and your complexion

Water is a natural body cleanser and can do wonders for your complexion, but it is also an important element in keeping your skin young and beautiful. Be one of the few people to drink the recommended 8 glasses of water per day and you will notice your skin looking rejuvenated and younger. Carry a bottle around with you or always have one in your car. Keep a bottle on your desk.

When your skin dries out it becomes less elastic and more prone to wrinkles. It also makes it more susceptible to damage from the sun or from smoke. All this means that it is extremely important to keep your skin hydrated all the time, so that it can protect itself against the world. Juice, soups, and smoothies are other great ways to keep up with your water intake.

Alcohol

We all know that alcohol can dehydrate your skin, leaving it red or blotchy both during drinking and in the morning. But drinking also has longer term effects on your skin. Drinking alcohol tends to permanently enlarge the blood vessels near the skin's surface, causing itchiness, uneven tone and red spots. If you've ever seen the skin of a long-term alcoholic, you'll recognize exactly this redness.

Some Final Tips

Foods to be be wary of are those that are high in fat and sugar. All junk food, processed foods, and food containing preservatives are destructive to your skin.

Avoid yo-yo dieting as well. Gaining weight and losing weight can contribute to loose skin and wrinkling. Try to eat a consistent well balanced diet if you want to maintain taut skin.

Last but not even close to being the least important measure on maintaining beautiful skin is this.. Don't suntan and if you do make sure you diligently wear sunscreen and be sure to wear a hat!


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