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Pretty on the Inside
Nix the sweets, forget the vitamin-depleted snacks, and take a shot at a healthy lifestyle—for your skin’s sake.
By Kelly Benedict

Bombarded by ads boasting the latest, greatest skin-care products, many women find themselves on a never-ending quest to amass scores of acne-zapping and wrinkle-reducing potions. Still, according to some experts, the age-old advice about a healthy diet rings true—not only in the pursuit of a sleeker physique and a longer life, but also when it comes to our complexion. For decades, of course, the connection between diet and the skin had largely been written off, as science pointed almost solely to genetics and environment as the causes of acne and premature aging. But today, some experts are taking another look at how our nutrition affects our appearance, and their findings might surprise you.

Complexion Culprits
One of the greatest indicators of our overall health is our skin’s condition, according to nutritionist Joann M. Flynn, who says that acne may indicate a sluggish liver. “When our digestive systems are not functioning properly, we start to see acne as a result,” she says. According to Flynn, indulging in an excess of breads, meats, or sweets disrupts our bodies’ ability to perform at its peak. “All the junk we eat can’t be assimilated and broken down into the trace nutrients our bodies need, so our liver is thrown into high gear in order to process everything,” she explains. “As a result, it neglects its primary job of cleaning up waste and toxic buildup. The first place we see the results is our skin.” Eating too many sweets, she says, can also cause spikes in blood sugar that lead to acne. “Sudden rises in blood sugar cause an increase in insulin, forcing your hormones to produce a surge of testosterone, which results in excess sebum production,” Flynn explains. “An excess of oil leads to bacteria, and that potent combination sets the stage for acne.”

Acne-Fighting Fare
To keep your liver functioning at its peak and your hormones in check, Flynn recommends limiting your intake of dairy products and red meats, and instead filling up on antioxidant-rich fruits and vegetables, whole grains, and lean organic proteins such as salmon and chicken. In addition, “those with acne usually consume too many omega-6 fats, which are most prevalent in refined foods, and too few omega-3's,” says Flynn. The goal, she explains, is to consume omega-6 and omega-3 in the proper proportions; a ratio of one to three is preferable for controlling inflammation and acne. “To create an appropriate balance, add omega-3-rich flaxseed, salmon, walnuts, and oats to your diet, or take one tablespoon of flax or evening primrose oil daily,” she suggests.

Free-Radical Fighters
Over time, our skin begins to lose its elasticity, largely due to the formation of free radicals—harmful oxygen molecules that are one electron short of being a complete pair. Although they’re a natural by-product of living (exposure to sun and air pollution, even the very processes of digesting and breathing can result in free radicals), Flynn points out that there are dietary changes you can make to reduce their formation. “Antioxidants stabilize the molecules by providing the missing electron, and they’re available in a variety of foods,” says Flynn, who recommends leafy green vegetables, such as kale, collard greens, escarole, spinach, and romaine lettuce, which are rich in iron and vitamin A. In addition, fruit like grapes, bananas, and tomatoes, along with almost any berry variety—strawberries, blackberries, blueberries, take your pick—“pack a powerful antioxidant punch,” she explains.

Photo credit: Paul Butchard

Skin Supplements 1-2-3
Vitamins and minerals help boost the immune system, combat free radicals, and keep skin looking young and vibrant. Consider adding a daily dose of these complexion enhancers to your diet.

1. “Copper and zinc play a role in the metabolism of vitamin A, which is excellent for healing acne scars and for cell turnover,” says Flynn, who suggests taking a supplement containing 15 milligrams of zinc and five milligrams of copper or feasting on nuts and beans.

2. “Vitamin E in conjunction with selenium produces an enzyme called glutathione peroxidase, which prevents inflammation,” says Flynn. “Acne patients have low levels of this enzyme.” To enrich your diet with vitamin E and selenium, she recommends Brazil nuts, egg yolks, vegetables, and vegetable oils.

3. Also important are the B vitamins, especially B6, which regulates hormones and prevents menstrual-related outbreaks, says Flynn, who advises patients to take a 50-milligram supplement of B6 every morning.

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