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Healthy Diet = Healthy Skin

Everyone wants naturally clear, photo finish skin and with a healthy diet you can become one step closer to achieving this goal. The following are some key additives that will bring improvements to your skin, as well as overall health, when taken regularly.


Vitamin A

Vitamin A helps regulate the skin cycle so that no acne causing protein or oil becomes trapped. Vitamin A is the main ingredient found in many acne fighting medications.

Sources of Vitamin A include fish oil, salmon, carrots, spinach, and broccoli.


Vitamins E and C

Vitamin E and C are antioxidants that have a calming, healing, and repairing effect on the skin. It is thought that the two work synergistically together.

Sources of Vitamin E include sweet potatoes, nuts, olive oil, sunflower seeds, avocados, broccoli, and leafy green veggies.
Some great sources of Vitamin C include oranges, lemons, grapefruits, papayas, and tomatoes.


Omega-3 Fatty Acids

Omega-3 fatty acids calm inflammation and irritation that is often associated with acne flare-ups and breakouts.

Sources of Omega-3 fatty acids include salmon, tuna, sardines, hemp seeds, flax seeds, mackerels, walnuts, sunflower seeds, algae and almonds.



Just like the cells in plants need water to grow and appear lively, the cells in our bodies need water to heal themselves and keep us in excellent shape. Adequate hydration leaves your skin plump and healthy. Proper hydration also flushes out toxins that can cause skin issues.


Foods to avoid during breakouts


Omega-6 Fatty Acids

Too many Omega 6 Fatty Acids can dramatically increase inflammation during a breakout. If you are experiencing a breakout, it is best to avoid excess consumption of dairy, red meats, peanuts, shellfish, safflower, and soy oil.



Milk from cows can spark and/or worsen breakouts in many people. The culprit behind this is the hormones found in cow’s milk. Instead, try a tasty alternative such as Almond or Coconut milk!


Simple sugars

Foods with a high glycemic index can create breakouts for many people. It’s best to stay away from white breads, potatoes, sugary snacks as well as sugary drinks. Instead of white bread try switching to whole grain, and to curb your sugary cravings try a healthier alternative with natural sugars, such as fruits.

– Amanda Huelskamp; Licensed Esthetician

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