How can I improve the health of the skin tone on my face?

I’m not a doctor or health care professional, but I have had some experience with getting healthier skin. The first step to healthier, better-looking skin is re-assessing your diet. What we eat has a huge impact on the health and appearance of our skin, which is your body’s biggest organ and needs healthy food!

While many people have certain foods that cause acne flare-ups or a bad complexion, these are very individual and it can take some time to figure out if any foods have an affect on your skin. Healthy-skin foods are rich in antioxidants, healthy fats and lean proteins. Make sure to eat a lot of vegetables and fruits, which hydrate your skin.

With that in mind, here are various lists on the healthiest foods for your skin. From the Mayo Clinic: Carrots, apricots and other yellow and orange fruits and vegetables Blueberries Spinach and other green leafy vegetables Tomatoes Beans, peas and lentils Fish, especially salmon Nuts From iVillage: • Fish contains oils that will help nourish your skin. This diet includes fish options at lunch and dinner to add luster and softness to your complexion.

€¢ Ground flaxseeds are an excellent source of omega-three fatty acids, which promote good skin health. This meal plan adds flaxseed to your breakfast cereal for a healthy start to your day. €¢ Vitamin A is essential for healthy skin.

This diet includes plenty of dark orange (carrots, sweet potatoes, winter squash) and dark green (broccoli, spinach, kale) vegetables -- all of which are high in vitamin A. €¢ Vitamin E helps promote great skin, which is why this diet includes nuts such as hazelnuts and almonds -- which are high in vitamin E -- as snacks. Here is a sample menu from iVillage for a skin-healthy diet: “BREAKFAST
option one
oatmeal made with skim milk, topped with 1 tablespoon ground flaxseeds mixed with blueberries
orange juice option two
fortified whole grain cereal topped with skim milk, strawberries and 1 tablespoon ground flaxseeds
grapefruit juice option three
low-fat granola mixed with 1 tablespoon ground flaxseeds and dried mixed fruit, topped with plain yogurt tomato juice with a splash of lemon LUNCH
option one
3 ounces water-packed tuna mixed with 1 tablespoon low-fat mayonnaise, chopped tomatoes, celery, carrots and green peppers
2 cups dark green leafy lettuce
1 slice dark rye bread spread with 2 teaspoons olive oil-based margarine
1 cup skim milk option two
grilled and chilled shrimp salad with grapefruit vinaigrette
baby carrots
6 whole-grain crackers
1 cup skim milk option three
turkey caesar wrap
½ cup salsa with 1 cup green, red and yellow pepper strips
1 cup skim milk AFTERNOON SNACK
Choose from any of these snack options:
• fresh apple, orange or tangerine
• small handful of mixed nuts
• ½ cup trail mix of nuts, dried fruit and pretzels
• 1 cup yogurt mixed with blueberries, raspberries or strawberries
• 6 baby carrots DINNER
option one
baked filet of sole
½ cup brown rice
1 cup steamed spinach tossed with lemon juice, garlic and pepper
vanilla pudding topped with mixed berries
green tea option two
beef tenderloins and greens dijon
½ cup strawberry sorbet topped with mixed berries
green tea
option three
honey garlic pork chops
½ cup mashed sweet potatoes
½ cup steamed broccoli tossed with olive oil and garlic
½ cup yogurt topped with mixed berries
green tea” As far as products, try a gentle face wash, like Purpose, for mornings and nights – or just nights if your skin gets dry; a moisturizer in the morning that contains at least SPF 15; a thicker moisturizer at night like Nivea; and a weekly exfoliating scrub.

For zits, try using Burt’s Bee’s Blemish Stick. It can take some time to find the right products for your skin. If you still have trouble after a few months, it might be a good idea to consults a dermatologist.

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