Our skin produces its own natural moisturizer which is called sebum. When an excessive amount of sebum is produced (which happens when the body’s hormonal levels become imbalanced during puberty, menstruation, times of stress, or when trauma to the skin happens like over washing) it can often lead to blocked pores. When a pore gets clogged it means that bacteria is trapped inside and acne is the result of infection.

Acne is something that most of us have had to deal with at one point in time or another. Some of us are luckier than others with only an occasional blemish while others are chronic sufferers of acne. There are people who have acne during their teens or preteen years and there are those who don’t get their first blemish until later in life. Every case is different.

Everybody and every body are different so there is no universal cure for acne. There is also no miracle cure. What helped your best friend or sibling get the clear skin they have always dreamt of may not do anything for you and vice versa. However; cutting junk food and alcohol out of your diet and increasing your intake of healthy, nutritious foods can benefit everybody. A healthy diet can help make your skin healthier from the inside out.

You have probably heard someone say that eating your favorite candy bar will cause new pimples to form and emerge but don’t worry, that is not true. What is true though is a poor diet can lead to poor overall health which can cause your skin to be unhealthy as well. So while one candy bar won’t hurt you, a candy bar every day can hurt you and your skin.

Keep in mind while reading this that I am not a healthcare professional. I am just somebody who is very interested in taking care of her body and making sure she eats right. With that being said, I have some food suggestions that can help keep your skin healthy.

Foods that can help your body recover from acne:

• Broccoli, carrots, beans and lentils, oily fish, nuts and seeds, watercress, apples, avocados, and blueberries.

These can all help your body fight the infection that can live in your pores, and they’re all super yummy too!

Foods with a high fiber content are really good for skin too! Fruits and veggies are always a good bet so try eating a wide variety of them - and vary which ones you chose because fruits and vegetables that are different colors provide different nutritional benefits. Raw nuts, fruits and vegetables provide the body with more nutrients than when cooked, but both ways are still good for you. (Side note - It's important to always wash your produce before eating, organic or not.)

Try to avoid refined carbohydrates, anything with a lot of sugar, fried and/or fatty foods, alcohol and processed foods. Okay, one last thing before I go – WATER. It’s so important! I know I’ve talked about this before, but drinking water is the number 1 thing you can do to care for your skin. A good rule of thumb is that you should be drinking half your weight in ounces a day. For example - If you weigh 150 pounds that would be 75 ounces of water. Water helps flush toxins from your body and your skin, keeping you healthy and glowing.

Let's talk about what we can ingest to help keep our skin healthy in general. Our bodies need a constant supply of nutrients to stay healthy, supple, and give our cells the encouragement they need to regenerate.

We all know that certain foods, and food groups, are better for us than others. Whole foods are better than processed foods and fast food just isn’t very good for us or our bodies. I’m certainly not telling you to avoid eating your favorite foods, because I believe that we can eat whatever we like in moderation. If I want a bacon cheeseburger, I’ll allow myself to have one. Remember – I’m not a healthcare professional, so this is just what I like to eat to keep my body and skin functioning properly.

Vitamin A helps us have healthy skin, bones, teeth and eyes. It also plays a part in the immune and reproductive systems. They help increase the rate at which our cells renew and divide.

• Foods rich in Vitamin A – Mango, broccoli, butternut squash, carrots, tomatoes, sweet potatoes, and pumpkin

B Vitamins are so good for us and our bodies. In addition to aiding metabolic function, B1 supports nerve function, B2 supports the health of our skin and normal vision, and B6 aids in red blood cell production and also helps moods.

• Foods rich in B Vitamins – Spinach, peas, tomatoes, watermelon, broccoli, mushrooms, potatoes, bananas, and acorn squash.

Vitamin C is crucial for our metabolism and immune system. It is a vitamin that acts as an antioxidant. It helps our bodies produce collagen, which keeps our skin healthy and firm. It helps to keep our skin elastic and younger looking. It also works hand in hand with Iron for better absorption and stronger bones.

• Foods rich in Vitamin C – Spinach, cabbage, broccoli, bell peppers, tomatoes, kiwi, oranges, grapefruit, and strawberries

Vitamin E is another vitamin that acts as an antioxidant. It is crucial for healthy cells.

• Foods rich in Vitamin E – Avocado, wheat based cereals, nuts and sweet potatoes

Folate is also vital, as it plays a crucial role in new cell formation.

• Foods rich in Folate – Tomatoes, green beans, broccoli, spinach, and asparagus.

Potassium is an important mineral to include in our diets. It helps to maintain a balance of electrolytes and fluids within our bodies. It deals with muscle contractions and the transmission of nerve impulses.

• Foods rich in Potassium – Potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomatoes, avocado, grapefruit, watermelon, banana, strawberries, spinach, peas, and tomatoes

Zinc helps wounds heal properly and helps to regulate oil production and promotes tissue repair.

• Foods rich in Zinc – Spinach, red meat, shellfish, lentils, broccoli, peas, green beans and tomatoes.

Essential fatty acids help protect skin cells and also enables them to repair and regenerate more effectively. They are an important building block for our skin.

• Foods rich in essential fatty acids – Oily fish, walnuts, and pumpkin and sunflower seeds

Cranberries, grapes, and green tea are a few more foods that have skin benefits. They help get reduce inflammation, which is a major factor in almost all skin conditions.

Another important thing to remember is that raw fruits and veggies have more nutrition than cooked ones, and are more beneficial for health.

Do you have any recipes that feature some of these ingredients that you would like to share? I’d love to hear them! Have a wonderful weekend!

Let's talk about what we can ingest to help keep our skin healthy in general. Our bodies need a constant supply of nutrients to stay healthy, supple, and give our cells the encouragement they need to regenerate.

We all know that certain foods, and food groups, are better for us than others. Whole foods are better than processed foods and fast food just isn’t very good for us or our bodies. I’m certainly not telling you to avoid eating your favorite foods, because I believe that we can eat whatever we like in moderation. If I want a bacon cheeseburger, I’ll allow myself to have one. Remember – I’m not a healthcare professional, so this is just what I like to eat to keep my body and skin functioning properly.

Vitamin A helps us have healthy skin, bones, teeth and eyes. It also plays a part in the immune and reproductive systems. They help increase the rate at which our cells renew and divide.

• Foods rich in Vitamin A – Mango, broccoli, butternut squash, carrots, tomatoes, sweet potatoes, and pumpkin

B Vitamins are so good for us and our bodies. In addition to aiding metabolic function, B1 supports nerve function, B2 supports the health of our skin and normal vision, and B6 aids in red blood cell production and also helps moods.

• Foods rich in B Vitamins – Spinach, peas, tomatoes, watermelon, broccoli, mushrooms, potatoes, bananas, and acorn squash.

Vitamin C is crucial for our metabolism and immune system. It is a vitamin that acts as an antioxidant. It helps our bodies produce collagen, which keeps our skin healthy and firm. It helps to keep our skin elastic and younger looking. It also works hand in hand with Iron for better absorption and stronger bones.

• Foods rich in Vitamin C – Spinach, cabbage, broccoli, bell peppers, tomatoes, kiwi, oranges, grapefruit, and strawberries

Vitamin E is another vitamin that acts as an antioxidant. It is crucial for healthy cells.

• Foods rich in Vitamin E – Avocado, wheat based cereals, nuts and sweet potatoes

Folate is also vital, as it plays a crucial role in new cell formation.

• Foods rich in Folate – Tomatoes, green beans, broccoli, spinach, and asparagus.

Potassium is an important mineral to include in our diets. It helps to maintain a balance of electrolytes and fluids within our bodies. It deals with muscle contractions and the transmission of nerve impulses.

• Foods rich in Potassium – Potatoes, acorn squash, artichoke, spinach, broccoli, carrots, green beans, tomatoes, avocado, grapefruit, watermelon, banana, strawberries, spinach, peas, and tomatoes

Zinc helps wounds heal properly and helps to regulate oil production and promotes tissue repair.

• Foods rich in Zinc – Spinach, red meat, shellfish, lentils, broccoli, peas, green beans and tomatoes.

Essential fatty acids help protect skin cells and also enables them to repair and regenerate more effectively. They are an important building block for our skin.

• Foods rich in essential fatty acids – Oily fish, walnuts, and pumpkin and sunflower seeds

Cranberries, grapes, and green tea are a few more foods that have skin benefits. They help get reduce inflammation, which is a major factor in almost all skin conditions.

Another important thing to remember is that raw fruits and veggies have more nutrition than cooked ones, and are more beneficial for health.

Do you have any recipes that feature some of these ingredients that you would like to share? I’d love to hear them! Have a wonderful weekend!