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Foods That Repair Your Skin Tone

Foods That Repair Your Skin Tone Foods That Repair Your Skin Tone Foods That Repair Your Skin Tone


A healthy dietary lifestyle may go a long way to enhance the health and appearance of your skin. The American Skin Association recommends aiming for a balanced, nutritious diet, drinking plenty of water and avoiding tobacco and alcohol, which can permanently damage your skin tone when consumed in excess. Other steps toward healthier skin include protecting it from sun damage, managing stress and using oil-free skin products. For best results, seek specified guidance from your dietitian or dermatologist.


Salmon is a cold-water fish that provides rich amounts of protein, which promotes tissue repair, and omega-3 fatty acids -- essential fats that may help reduce inflammation linked with skin conditions. Salmon also contains an organic compound known as dimethylethanolamine, which promotes healthy, radiant skin tone, according to dermatologist and author of the "Clear Skin Prescription," Dr. Nicholas Perricone. Consume baked, grilled or poached salmon instead of red and processed meats, which may increase inflammation, for heightened benefits.

Whole Grains

Because whole grains contain all nutritious parts of the grain, they provide more fiber and micronutrients, including B-vitamins, than refined grains. B-vitamins may enhance your skin tone by helping to prevent skin disorders and cracking, according to the ASA. As low-glycemic foods, whole grains may improve your blood sugar levels and reduce your risk for acne. Nutritious options include 100 percent whole grain breads and cold cereals, oatmeal, brown rice, quinoa, barley and air-popped popcorn.


Legumes, such as beans, split peas and lentils, contain significant amounts of protein, fiber and micronutrients, including iron and B-vitamins. After shifting from a plant-based diet to a more Western-style diet, people in Japan and Canada have shown increases in acne symptoms, according to a "Skin Therapy Letter" report published in 2010. In addition, Perricone describes particular bean varieties, including kidney beans, soy beans and bean sprouts, as "fantastic foods" for the skin. Nutritious legume-based dishes include low-fat vegetarian chili, edamame, hummus, split pea soup and lentil soup.

Fruits and Vegetables

Fruits and vegetables are prime sources of antioxidants, including vitamin C and beta-carotene, which strengthen your body's ability to fend off and heal from infections and disease. Vitamin C helps to keep your skin smooth, according to the ASA. Beta-carotene is an A-vitamin that contains properties similar to retinol medications, which are used to treat acne. Fruits and vegetables particularly rich in protective nutrients include berries, citrus fruits, kiwi, cantaloupe, mango, papaya, tomatoes, leafy greens, broccoli, Brussels sprouts, bell peppers and winter squash.

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