Foods to help your skin

We all want glowing skin

Therefore we should take the best care of our skin not only from the outside such as skincare but from the inside through foods we eat.

If you’re prone to acne, you may want to consider making a few changes mainly in your diet to see if it can help reduce flare-ups. One of the main culprits that can lead to breakouts is eating a diet filled with high-glycemic-index foods. 

The glycemic index is a system used to rank foods containing carbohydrates. It shows how each food affects your blood sugar level when that food is eaten on its own. Eating high-glycemic-index foods causes spikes in blood sugar levels, which can lead to inflammation and can play a role in acne as well as lead to riskier health issues. Examples of high-glycemic-index foods include white bread, potato chips, fries, doughnuts, sugary drinks, and white rice. Luckily there are tons of healthy alternatives to these such as wheat bread, brown rice, quinoa and whole grains.

Therefore, aiming to eat a diet rich in low-glycemic foods may reduce the number of breakouts you experience. Low-glycemic foods include green vegetables, most fruits, beans, chickpeas, lentils, and high fiber breakfast cereals like bran.

Here are six meal ideas that include foods that can help reduce acne:

1. Citrus Salmon with Whole Grain Pasta

   INGREDIENTS:

   1 salmon fillet
   1/4 cup parsley, chopped
   1//2 lemon or oranges, cut into slices
   1/2 cup olive oil
   2 tablespoons fresh basil, chopped
   2 tablespoons fresh rosemary, chopped
   3 cloves garlic, crushed

   8 pieces of asparagus chopped
   1 teaspoon salt
   1 teaspoon black pepper
   2 lbs salmon

   1 box of whole grain pasta

   INSTRUCTIONS:

   1. Preheat the oven to 400° F.
   2. Add the olive oil to a small mixing bowl.
   3. Add the basil, rosemary, parsley, garlic, salt, and pepper.
   4. Place the salmon skin-side down in a baking dish.
   5. Top with the citrus-herb mixture.
   6. Thinly slice the lemon or oranges as well as asparagus and place on top of the salmon.
   7. Place the salmon in the oven to bake for 15-20 minutes.

   8. Add water to a pot

   9. Wait for it to boil

   10. Add whole grain pasta into boiling water for 15 minutes

Acne-fighting ingredient: Salmon. Salmon is loaded with omega-3s and essential fatty acids that play a role in fighting inflammation and making your skin glow.

2. Honey Roasted Carrots

Ingredients:

8 carrots peeled and trimmed

2 tablespoons olive oil

2 tablespoons honey

salt and pepper to add flavor taste

Optional garnish: chopped parsley & onions

Directions:

Preheat the oven to 400 degrees. Line a sheet pan with foil and coat with cooking spray.

Place the carrots in a single layer on the baking pan.

In a small bowl, mix together the olive oil, honey, salt and pepper. Pour the honey mixture over the carrots and toss to coat.

Place in the oven and bake for 25-35 minutes or until carrots are browned. Roasting time may vary depending on the size of the carrots.

Optional: Add onions and parsley if desired

Remove from the oven and serve immediately

Acne-fighting ingredient: Carrots. Carrots are rich in vitamin A and beta-carotene, which reduces acne and prevents blemishes by lowering inflammation and increasing cell turnover.

3. Nutty Chocolate Energy Balls

Ingredients:

1/4 cup cocoa butter, melted
2 tablespoons unsweetened cocoa powder
1/4 cup almond butter
2 tablespoons agave nectar
1/4 teaspoon sea salt + additional for sprinkling
1 cup of nuts

Directions:

1. Melt the cocoa butter in a jar in the microwave for about a minute.
2. Mix it with a spoon and then put it in the microwave for another 30 seconds if it needs to be smoothed out more.
3. Combine the cocoa butter, almond butter, cocoa, agave, and sea salt in a bowl and stir until the ingredients are combined and smooth.
4. Add the nuts to the bowl.
5. Stir until chopped up and combined.
6. Use a small cookie scoop to scoop balls of the mixture onto a lined baking sheet.
7. Sprinkle the top with crumbled brazil nuts and sea salt.
8. Store in the fridge until you’re ready to eat.

Acne-fighting ingredient: Nuts. Nuts are rich in selenium and are very important when it comes to your skin health. Selenium acts as an antioxidant that helps to decrease inflammation, known to cause acne.

4. Quinoa and Lentil Salad

INGREDIENTS:

1 cup dry lentils (any variety)

1 cup quinoa
1/2 teaspoon salt, to taste
1 cup finely diced carrots
1/3 cup finely diced celery
1/4 cup finely diced red bell pepper
1/4 cup finely diced red onion
1/4 cup minced parsley
1 clove garlic, minced
5 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon kosher salt
Fresh ground black pepper

Directions:

1. Fill a medium to large saucepan with water, leaving several inches of room at the top. Bring it to a boil over high heat.
2. Once the water is boiling, add the rinsed lentils, quinoa and the salt.
3. Then, reduce the heat as necessary to prevent overflow and to maintain a simmer. Use a fork to scoop out a few lentils and test for doneness (careful, they’re hot). Your lentils are done when they are pleasantly tender throughout (not mushy or falling apart). If your lentils aren’t fully cooked yet, retest every 1 to 2 minutes until they are.
4. Once cooked, immediately strain off all the excess water.
5. In a large bowl, add carrots, celery, red pepper, red onion, parsley, garlic, lemon juice, olive oil, salt, and pepper.
6. Add lentils and quinoa to the bowl and serve chilled or at room temperature.

Acne-fighting ingredient: Lentils. Not only are lentils a low-glycemic-index food, but they are also rich in zinc. Zinc is an anti-inflammatory mineral that decreases swelling and redness, which can help improve acne breakouts.

5. Collagen and Protein Smoothie

Ingredients:

1 Banana

1 Cup Oat Milk

1 Cup Strawberry’s

1 cup Raspberry’s

1/2 Cup Collagen Powder

1 scoop Peanut Butter

1/2 Cup Green Vibrance Superfood powder

1 Cup Ice

Directions:

1. Pour Oat Milk In Blender

2. Add in all the fruits

3. Add peanut butter

4. Add collagen

5. Add Ice

6. Pour in a cup & Enjoy :)

Acne-fighting ingredients: Since strawberries are high in vitamin C, and vitamin C is known for its anti-inflammatory qualities, it's possible that strawberries could help reduce some of the inflammation associated with acne

6. Chia Seed Pudding with Watermelon

Ingredients:

1 cup Chia

1 cup cut Watermelon

1/2 cup Coconut Milk

1/4 cup Honey

a pinch of salt

mint leaf as garnish

Directions:

1. Pour coconut milk into a container

2. Add Chia Seeds

3. Refrigerate for 6 hours to hydrate chia seeds with coconut milk

4. Take out of fridge, add in salt and honey, and stir

5. Add watermelon to bottom of a cup

6. Add muddling mix on top of watermelon

7. Optional add mint garnish on top

8. Enjoy your delicious and skin saving snack

Acne Fighting Ingredient: Watermelon is rich in an amino acid called citrulline that may help move blood through your body and can lower your blood pressure.