What we eat affects our body, there’s no doubt about that. The same goes for our largest body organ – our skin. There’s been a debate for long now, where professionals question that certain foods can prevent or cause acne. The truth of the fact is that people that suffer from acne have acknowledged how certain foods, like chocolate or fried things, make their acne worse.
Even though the American Academy of Dermatology doesn’t include specific foods or the diet factor itself as one that could bring on acne, the National Institute of Health states that foods that include certain nutrients do affect our skin health state. It’s vital to include foods that have Vitamins A, D, C and E and coenzymes Q10 vitamins, among others. Let’s take a look at some foods that will prevent cellular damage that can end up creating dark spots in our skin.
Nutrients in Foods that prevent the formation of Dark Spots
- Antioxidants. The key here is to fight free radicals. These are by-products of oxygen metabolism that can cause cellular damage to the point of developing a chronic disease or an impaired immune system. Some nutrients that act as powerful antioxidants are Vitamin C, Vitamin A, Vitamin D, and Selenium. Foods with high content of antioxidants: beans, with the highest content being in dried, small red beans, followed by red kidney beans and pinto beans; and fruits such as wild blueberries cranberries, blackberries, raspberries, strawberries, prunes, plums, red apples, granny smith apples, cherries and gala apples. Some veggies that contain high levels of antioxidants are: cooked artichokes and russet potatoes.
- Selenium. It is considered the most important antioxidant mineral to help your skin. Selenium becomes proteins to make selenoproteins, which are the most important antioxidant enzymes to help prevent cellular damage from the harmful effects of free radicals. Selenium can be found in large quantities in nuts like pecans and walnuts. The richest food in selenium is dried unblanched Brazil nuts. Other foods with high levels of Selenium are: light tuna, canned in oil, drained, cooked beef, cod, turkey, chicken breast, enriched noodles, oatmeal, rice, whole grain bread, eggs, low-fat cottage cheese and cheddar cheese.
- Vitamin A and D. Both these vitamins are amazing antioxidants that contribute greatly to our skin’s health condition. The foods that contain the highest levels of Vitamin A (beta-carotene) are beef liver and carrot juice. Beta-carotene can be found in red and orange colored veggies and fruits like sweet potatoes. Some sources of Vitamin D are: fatty fish like salmon, tuna and mackerel, and fortified milk. Vitamin D can be easily synthesized with a daily dose of healthy sunlight.
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