Have a Clear and Beautiful Skin

Have a Clear and Beautiful Skin.

 I always had a bad skin: acne, large pores, and redness.
One year ago I decided to make a research how to make my skin acne free.
 I discovered that we need to be sure that our diet is nutritious and balanced, with the proper amount of protein, fats and carbohydrates.
In treating acne, it is important to remember that what you do eat is jus important as what you don’t eat.
What to eat:

1.    Seafood (it offers large quantities of protein and significant amounts of vitamins and minerals).
Salmon, tuna, sardines, sablefish, anchovies, clams, crab meat, lobster, scallops, shrimp
           2. Skinless and boneless chicken breasts
           3. Turkey breasts
           4. Egg whites
           5. Tofu
           6. Extra virgin olive oil (has the highest percentage of monounsaturated fat of any type of cooking or salad oil).
           7. Nuts
               Almonds, Hazelnuts, pecans, Walnuts
            8. Beans (black, kidney, Lima, soybeans, chickpeas).
           9. Fruits and Vegetables (these foods are packed with vitamins, minerals, and antioxidants, they also contain water, witch helps hydrate the skin and body).
             Apple, asparagus, avocado, bell peppers, blackberries, blueberries, broccoli, Brussels sprouts, cabbage, cantaloupe, cauliflower, celery, cucumbers, dill, eggplant, garlic, ginger, grapefruit, honeydew melon, kale, kiwi, leafy Greens Legumes, lemons, lettuce, mushrooms, nectarines, olives, onions, parsley, peaches, pears, plums, radishes, raspberries, spinach, tomatoes, tomato juice, zucchini
            10. Oatmeal (not instant).
            11. Dairy Products (milk and dairy products excellent source of protein, calcium and vitamin D. Look  for those that do not contain BGH(bovine growth hormones).
                    Cottage cheese, low-fat, low-fat milk, feta cheese, parmesan cheese, sour cream, yogurt
            12. Green tea and water
            

Foods to Avoid
Bacon, beef, duck, hot dogs, butter, cream cheese, half & half, hard cheese, heavy cream, Ice creams, margarine, breads, bagels, cake, candy, chocolate, cookies, cereals, croissants, doughnuts, flour, granola, muffins, noodles, pancakes, pastry, pie, pizza, pudding, pasta, popcorn, sugar, waffles, bananas, carrots, corn, corn syrup, dried fruit, fruit juice, grapes, jams and jellies, mango, oranges, peas, pickles, potatoes, pumpkin, raisins, relish, watermelon,  alcohol beverages, coffee, honey, soda (including diet)

Avoid sun exposure (it causes fine lines and wrinkles)
Avoid smoking and second-hand cigarette smoke because it ages skin and makes it appear dull.
Avoid drinking alcohol (it dehydrates the skin).


Make sure you drink eight to ten glasses of water every day.
Regularly exercise (it will increase circulation to the face and result, glowing complexion.)

(Source: “The Perricone Prescription…A Physician’s 28 – Day Program for Total Body and Face Rejuvenation” by Nicholas Perricone, M.D.)