Health + Wellness

Right Diet for Healthy and Clear Skin

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Here are some recommendations for food that can help improve your skin

It is common to develop acne, pimples and other skin issues as we age. Causes are related to stress, hormonal fluctuation or even your diet.

The food that you eat is as important as the products that you apply on your body. Vitamins, minerals and amino acids are obtained from all these foods to improve your skin quality. In humid climates such as Singapore, skin issues such as heat rash are more common.

Here are 7 tips to stay good-looking no matter the weather.

Stay hydrated

Water is efficient in getting rid of the toxins inside your body as well as letting your skin stay hydrated. By doing so, it reduces your wrinkles and can help you reduce sugar levels.

Besides helping you to cope with stress and anxiety, water does not add to your calories count. Drink at least 8 glasses of water daily so that your body and skin will stay hydrated.

Limit sugar

Abstain from eating too much sugary foods and drinks. Sugar affects your insulin levels, which has a negative impact on your skin. High insulin levels increase the chances of contracting acne and rashes. Your face will also have the tendency to sag, causing more wrinkles.

If there’s a need to satisfy sweet cravings, eat fruits or nuts such as almonds. Do not go for candy bars or refined carbohydrates and avoid feeling dissatisfaction at taking in additional calories.

Avoid processed foods

Containing more sugar, salt and fats, processed foods are harmful for your body and skin. Aim to prepare dishes yourself so that you can better control proportions and also reduce preservatives and additives.

Processed food is also more expensive as compared to buying ingredients from the market in the long run. You can buy ingredients in bulk from supermarkets and slowly cook them over various meals.

Eat your greens

Vegetables can help your body  flush out toxins in the system, clearing your skin effectively. Try and include various type of vegetables in your diet so that you do not get bored of eating the same dish.

Three colours of vegetables are highly recommended: red, yellow and green. Red vegetables would be red pepper or tomatoes that help to minimise damage from the sun. Green and yellow vegetables comprise of broccoli and yellow pepper respectively. The darker and bright the color, the higher the nutrient levels it contains.


Oxidation occurs when we are exposed to the sun. The exposure creates free radicals that are harmful to other living cells in the body. Damage by free radicals accumulate as you age.

Antioxidants are stable cells that are capable of neutralising the free radicals. The aim is to reduce cell and tissue damage which in return, prevents cellular impairment and illnesses such as heart disease. Antioxidant nutrients are commonly found in vitamins C and E such as green tea. Antioxidants improves blood flow and oxygen for the skin that carries significant nutrients to maintain your complexion.

Avoid complex carbs

Replace refined carbohydrates such as white bread and pasta, with complex carbs such as whole grain and vegetables. Refined carbs increases the production of insulin in your body, which causes the production of hormones to elevate as well. The surge in hormones production known as androgens results in pimples growth.

You can also prevent acne and skin inflammation with whole grain products such as brown rice and oats. These complex carbohydrates preserve its nutrients and dietary fiber that are absent in refined ones.

Dark chocolate

Containing a wide variety of antioxidants, dark chocolate helps to keep your skin healthy, moist and well nourished. It is also capable of lessening your stress hormones, preventing an outbreak when you’re stressed.

Dark chocolate also yields sun protection where it protects your skin from UV rays.

In summary, abstain from junk food and unhealthy snacks so that you can slowly cultivate the proper diet to maintain or improve your skin condition. Stay motivated by looking for alternatives to replace ingredients in your diet so that you will not get tired of eating the same thing every time.



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