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vegetables fruit and nutsGood nutrition plays a key role in good skin health. Your skin should be a reflection of a healthy diet. Cosmetic companies are now adding nutrients to their products to help slow down aging as well as combating acne.

You can find these foods at your favorite grocery store but when possible, purchase organic products and produce.

  1. Eating calaloo (edible green leaf of taro root) and green leafy vegetables may result in fewer wrinkles around the eyes. They are high in vitamin A, C and K, a good source of folate, iron and calcium.
  2. Oatmeal is not only for eating, it can be used as an exfoliants for the skin. Oatmeal is high in fiber and good in helping to reduce high cholesterol. For a masque, add oatmeal to 1 teaspoon of plain yogurt, ½ teaspoon of honey and a small piece of banana. Mix together until the oatmeal soak up all the moisture (add a little water if too thick). Apply the mixture to the face for 15-20 minutes. Scrub skin gently to exfoliate and rinse off with tepid water.
  3. Mangoes are good plain or in a smoothie. Save some of the smoothie and use it as an antioxidizing masque for the face. Mangoes are high in vitamin C and calcium as well as amino acids, vitamin E, beta carotene, potassium, magnesium and iron, all of which are good to help unclog pores and tighten broken capillaries in the face.
  4. Peaches, plums and nectarines offer an abundance of nutrients, Vitamin C, beta carotene and antioxidants.  Watermelon, ruby red grapefruits and tomatoes are rich in lycopene and helps prevent wrinkles by strengthening the elasticity of skin tissue.
  5. Cucumbers are great for soothing sensitive, inflamed skin. They are rich in vitamin C and caffeic acid that helps to boost collagen and elastin and protects the skin from sun damage.
  6. Flaxseed, salmon and tuna are rich in Omega-3 fatty acids that help the skin to stay supple, plum and wrinkle-free.
  7. Beetroot is a blood purifier and helps the body to eliminate toxins and lower cholesterol. It is high in potassium, vitamins, sodium, calcium and magnesium which are important for epidermal health and healing. If the idea of eating beets or beetroots is unpleasant, add them to your smoothie!
  8. Coconut oil is not only good to cook with; it is also great for the skin. When shopping, purchase organic.
  9. If you must eat rice, choose brown rice because it is better for you and it has lower levels of arsenic. Brown rice helps to regulate blood sugar; it has B vitamins, protein, selenium, magnesium and several antioxidants. It is also a good alternative to white rice, bread and potatoes.
  10. Almonds are high in fiber, vitamin E and essential fatty acids which help the body to eliminate toxins and free radicals.
  11. Sunflower seeds are good to eat as a snack or sprinkled on a salad. You can also find it sunflower seeds in skin care products to help with acne, eczema, inflammation and irritation of the skin.

As you can see by this list, following a diet that consists of vegetables, fruits, nuts, grains and seeds will help you to have a healthy body inside and out.

To read more on this topic, click on the following link:

Wilson, N. (2013). Jamaica Observer, “Food for skin care”. Retrieved July 10, 2013, from:

Wilhelmi, D. (2013). The Journal, “Head-to-toe healthy glow”. Retrieved August 2, 2013, from: http://www.nujournal.com/page/content/detail/id/535768/Head-to-toe-healthy-glow.html?nav=5087