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Healthy Lunch for Clear Skin

Healthy Lunch for Clear Skin Healthy Lunch for Clear Skin Healthy Lunch for Clear Skin


Clear, healthy skin can be an indication of good health. While the American Academy of Dermatology states that your diet cannot definitively prevent or cause acne, sticking to a healthy diet can boost your overall health, and may improve your skin condition in the process. Avoid eating from vending machines or fast food joints if possible, and pack a healthy lunch for better health and smoother skin.


According to the Mayo Clinic's Dr. Lawrence E. Gibson, some research indicates that a diet rich in antioxidants may contribute to skin health. Antioxidants are found in many fresh fruits and vegetables, including carrots, spinach, tomatoes, apricots and berries, and also in nuts and fatty fish, like salmon. Toss a vegetable-filled salad, and add some sliced cooked salmon for an antioxidant-packed lunch. Enjoy a handful of nuts on the side for extra protein. They will keep hunger at bay throughout the afternoon.

Healthy Fats

While it is important to stay away from trans fats and limit saturated fats, not having enough fat in your diet can lead to dull, dry skin. Consuming small to moderate amounts of heart-healthy fats can help keep your skin in good condition. Some sources of healthy fats include olive oil, avocado, peanut butter and fatty fish. Slice some avocado into your salad or on your sandwich, and dress your sandwich with heart-healthy olive oil instead of mayonnaise.

Low-Glycemic Diet

The American Academy of Dermatology reports a potential link between a high-glycemic diet and acne. While there is a lack of scientific evidence to prove this hypothesis one way or another, a low-glycemic diet is healthy for most people, so trying it in an effort to clear up your skin will not hurt. Foods that have low glycemic indexes are those that do not raise your blood sugar rapidly. Opt for whole grain bread over white bread, and a salad over pasta, for example. Include some type of lean protein in your lunch, such as white poultry, fish or legumes.


There may be a link between milk consumption and acne, according to the American Academy of Dermatology. However, this is an unproven hypothesis. If you have acne and usually drink milk with lunch, switch to water. Increase your calcium intake from other sources to make up for cutting out dairy products. You can get calcium from a supplement, calcium-fortified orange juice, and leafy green vegetables. Ask your doctor whether reducing or eliminating milk from your diet is appropriate for you, and find out how you can best keep your calcium levels at the right level.

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