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Foods That Are Good for Your Skin – Verywell Health

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Anastasia, RDN, CD-N, is a writer and award-winning healthy lifestyle coach who specializes in transforming complex medical concepts into accessible health content.
Casey Gallagher, MD, is board-certified in dermatology. He is a clinical professor at the University of Colorado in Denver, and co-founder and practicing dermatologist at the Boulder Valley Center for Dermatology in Colorado.
Choosing the right foods for healthy skin isn’t all that different from eating well for the rest of your body. Colorful produce high in antioxidants and skin-boosting vitamin A and vitamin C can give skin a radiant glow.
To clear up acne-prone skin, drinking lots of water and avoiding inflammatory ingredients (like sugar) help prevent issues from the inside out. If you have any food sensitivities, your skin may be one of the first places you see an adverse reaction. Here are some dietary changes to ensure you're always putting your best face forward.
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Skin issues can arise from a combination of internal and external factors. Smoking and sun damage produce free radicals that lead to lines and wrinkles. Elevated stress levels, a lack of sleep, or poor nutrition may manifest as acne, rosacea, or a lackluster complexion.
Nutritious food provides the building blocks for skin repair and protection. Although nutrition can't undo severe damage from a bad sunburn, it can help your skin weather everyday environmental stressors and alleviate inflammatory flare-ups.
Research shows promising skin benefits for the following substances:
It should come as no surprise that these compounds are concentrated in some of the most nutritious foods on the planet. You can boost your intake of these nutrients by making health-focused decisions about what you eat.
Once you learn where to get these advantageous nutrients, experimenting with different recipes can make it fun to eat well for your skin and body as a whole.
Lots of delicious foods are good for the skin. Here are some examples.
Salmon is high in omega-3 fatty acids and protein, two important nutrients for strong and healthy skin. If you don't eat fish, you can get a healthy dose of omega-3s from chia seeds, flaxseeds, or walnuts.
Like many other seafood items (including shrimp, krill, crayfish, and trout), salmon also contains astaxanthin. Astaxanthin's skin benefits include its ability to lower oxidative stress and reduce inflammation.
Pumpkin owes its signature orange pigment to beta-carotene. Beta-carotene is a potent antioxidant that concentrates in the skin. In fact, too much beta-carotene can actually give your skin a yellow-orange hue, but this condition is harmless.
Getting enough beta-carotene through orange foods like pumpkin, carrots, papayas, cantaloupes, and sweet potatoes will give you a natural glow that's also protective.
The lycopene in tomatoes makes them an easy choice for radiant skin. Lycopene is an antioxidant that protects your skin from the sun and keeps your complexion looking young and vibrant.
Get your lycopene from food rather than supplements to gain additional health benefits and nutrients. Concentrated food sources of lycopene include ketchup and tomato sauce.
Avocados are rich in monounsaturated fats and vitamin E. Not only is eating avocado beneficial to your skin, but topical application of avocado oils has been shown to protect against UV damage due to avocados’ concentration of bioavailable lutein.
Green tea is naturally rich in polyphenols, the most abundant of which is a catechin called EGCG (epigallocatechin gallate). Studies show that green tea blocks the growth and reduces inflammation of acne-causing bacteria.
The antimicrobial and anti-inflammatory effects occur both systemically and topically, meaning that drinking green tea or applying it in a 2% lotion can have a positive impact.
Green tea can also help protect your skin from the effects of photoaging (the cumulative negative effects sun has on the skin) by inducing a process called autophagy. This biological process encourages the body to clear away damaged cells. By boosting collagen and elastin in the skin, green tea helps promote an anti-wrinkle effect.
Oranges are a classic way to get your vitamin C. Vitamin C is an essential vitamin paramount to several skin functions, including wound healing. It is required for collagen production and acts as an antioxidant to protect against the signs of aging. To maintain your skin’s elasticity, vitamin C is essential.
If you don't like citrus fruits, kiwis and strawberries are other excellent sources of vitamin C.
Eggs are one of the few natural sources of vitamin D. Egg yolks are also rich in the carotenoids lutein and zeaxanthin, which are good for both the skin and eyes.
The connection between gut health and skin health has been evidenced in studies into several dermatological conditions, including acne, psoriasis, rosacea, and atopic dermatitis. While understanding of human microbiology is still progressing, fostering "healthy bacteria" in the gut is known to benefit immunity and inflammation.
Along with yogurt, functional foods like kefir (a fermented milk drink made from kefir grains) and kimchi (a pickled and fermented Korean vegetable dish) offer a substantial concentration of prebiotics and probiotics.
Although several nutrients are proven to help protect the skin from sun damage, they cannot replace the importance of using sunscreen and avoiding sunburns.
There are foods that you may want to enjoy less often in order to benefit your skin.
There are multiple reasons why heavily processed foods can be tough on the complexion. Food manufacturers often add sodium and sugar to prolong the shelf life of food products.
While these add-ins keep food from going bad, they also promote dehydration and inflammation. Furthermore, processed foods tend to lack vital micronutrients for skin health, like vitamin C, which degrades rapidly when exposed to oxygen.
Avoiding high-glycemic foods may be beneficial for acne. The American Academy of Dermatology cites evidence from several studies showing that a low-glycemic meal plan can significantly reduce acne in a matter of weeks.
Low-glycemic foods are high in fiber and low in simple carbohydrates. Foods to avoid or limit include white bread, potato chips, doughnuts, white rice, and sugary drinks. Instead, opt for higher-fiber carbohydrates like vegetables, whole fruits, oatmeal, and beans.
Many people suspect that dairy contributes to acne. Studies show that some populations are sensitive to dairy and experience higher acne rates when consuming more milk. However, yogurt and cheese have not been linked to acne breakouts.
If your skin is dry, itchy, red, or breaks out in a rash, you may be experiencing the signs of a food allergy or intolerance. You may also notice wheezing, digestive issues, or a stuffy nose.
Talk to your dermatologist or other healthcare provider if you suspect that food might be causing your skin problems. Your provider can order skin and blood tests or refer you to an allergist for diagnosis and treatment.
Almost everyone experiences skin issues from time to time. Whether the problem is acne, signs of aging, dryness, oily skin, or discoloration, nutrition cannot address every possible concern.
However, the food choices we make often reflect how we care for and feel about our bodies. What we eat or avoid for skin health should overlap with benefitting other body systems as well. Fortunately, what is good for one is often good for the other.
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Cleveland Clinic. 23 foods that are good for your skin. Updated July 9, 2020.
American Academy of Dermatology Association. Can the right diet get rid of acne?.
Schagen SK, Zampeli VA, Makrantonaki E, Zouboulis CC. Discovering the link between nutrition and skin aging. Dermatoendocrinol. 2012;4(3):298-307. doi:10.4161/derm.22876
National Center for Biotechnology Information. PubChem compound summary for CID 5281224, astaxanthin.
NIH Office of Dietary Supplements. Vitamin A fact sheet for consumers. Updated January 14, 2021.
Dreher ML, Davenport AJ. Hass avocado composition and potential health effects. Crit Rev Food Sci Nutr. 2013;53(7):738-750. doi:10.1080/10408398.2011.556759
Saric S, Notay M, Sivamani RK. Green tea and other tea polyphenols: effects on sebum production and acne vulgaris. Antioxidants (Basel). 2016;6(1):2. doi:10.3390/antiox6010002
Prasanth MI, Sivamaruthi BS, Chaiyasut C, Tencomnao T. A review of the role of green tea (Camellia sinensis) in antiphotoaging, stress resistance, neuroprotection, and autophagy. Nutrients. 2019;11(2):474. doi:10.3390/nu11020474
NIH Office of Dietary Supplements. Vitamin C fact sheet for health professionals. Updated February 27, 2020.
American Heart Association. Are eggs good for you or not?. Updated August 16, 2018.
Ellis SR, Nguyen M, Vaughn AR, et al. The skin and gut microbiome and its role in common dermatologic conditions. Microorganisms. 2019;7(11):550. doi:10.3390/microorganisms7110550
American Academy of Allergy Asthma & Immunology. Food allergy.

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What Is Kefir? Types, Nutrition Facts, Health Benefits, Recipe – Everyday Health

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Sick of Greek yogurt? Then it’s time to give kefir a shot. The superfood (slash super drink) is a cross between yogurt and milk in terms of thickness. And just like its dairy-aisle relatives, it’s an excellent source of calcium.
But kefir has even more going for it. It’s a fermented beverage, which means it’s loaded with good-for-your-gut probiotics.
Here, learn more about kefir, its history, how it became a trendy item, and the health benefits it may offer.
Kefir is a fermented milk drink that can be made from any type of milk — goat, cow, coconut, rice, soy, sheep, you name it. It’s traditionally made by culturing milk with kefir grains, which are a mixture of bacteria and yeasts. (1) You’ll find kefir in the dairy aisle, likely near the yogurt, or maybe in the refrigerated portion of the natural foods section. In fact, it’s pretty similar to yogurt, but it’s not quite as thick. Think of kefir as a drinkable yogurt with a tangy, slightly acidic flavor.
You may have heard of kefir for the first time in recent years, but it’s not new. Kefir originated thousands of years ago in the Caucasus Mountains in Russia, and it has a long history in Eastern European countries. The word “kefir” comes from a Turkish word that means “good feeling.” (1,2) Kefir grains also have a history in Muslim culture and were considered gifts from Allah.
Kefir has become increasingly popular as researchers have studied the health benefits of the drink. It’s loaded with probiotics (and can have more than 50 different types!), which have been a buzzword in the nutrition world in recent years. (1,3)
Probiotics are bacteria that are added to existing bacteria in the gut. Oftentimes, kefir is enriched with vitamins and minerals that up its healthy quotient. (1) And good news if you’re lactose intolerant: A small study found that kefir improved the way people with lactose issues tolerated and digested lactose. In fact, because it’s fermented, kefir itself is about 99 percent lactose-free. (The good bacteria eat up the lactose, which is milk sugar.) So don’t consider it off-limits just because it’s considered a dairy product. (1)
The nutrition found in kefir can change based on the milk used to create it and if there are flavors added to it. Fat-free or low-fat kefir are the best options for boosting your health, as per the U.S. Department of Agriculture's MyPlate guidelines.
Here is the nutritional info for 1 cup of low-fat cow’s milk kefir with no added sugar, for example: (4)
Calcium is important for so much more than just bone health. Get a primer on the various health benefits of this essential nutrient — and find out whether it’s possible to get too much!
Kefir offers a number of possible health benefits.
Kefir grains, which are needed to make traditional versions of kefir, aren’t the type of grain you’re thinking of if wheat or oats have come to mind. Rather, kefir grains are a white or yellowish jellylike substance that looks like cauliflower or cottage cheese. They range in size from 0.3 to 3 centimeters in diameter, and they contain bacteria, yeast, milk proteins, and complex sugar. (2) The grains join with milk and ferment the milk to create kefir. (11,14)
There are many different versions of kefir. (11) There’s nonfat, low-fat, and full-fat kefir, as well as some varieties made from nondairy milk. You’ll also find flavored types of kefir, such as strawberry or chocolate.
You might hear kefir referred to as kefir milk or kefir yogurt, but kefir is neither milk nor yogurt — it’s somewhere in between.
There is, however, a beverage called water kefir. Like regular kefir, it starts with kefir grains (or a water kefir starter kit). But instead of milk, it’s mixed with water, sugar, and usually some type of flavoring.
Bacteria have a bad rap. Bacteria are actually crucial to keeping the body working the way it’s supposed to. There are many, many strains of good bacteria that occur naturally within the gut and make up the body’s microbiome. These bacteria help the body do things like digest food and produce vitamins. (15)
Not all strains of bacteria are good, though. The state of your gut health could change quickly, maybe even over the course of a day, mostly based on what you’re eating. Taking in probiotics from outside food sources can help keep the gut balanced. Oftentimes, the probiotics you find in probiotic-rich foods are the same good ones that already exist in the body.
The general idea is that probiotics help keep the gut bacteria happy by pushing out or minimizing the effect of bad bacteria and returning the intestines to a healthy place if things get out of balance. (15)
There’s a difference between yogurt and kefir in terms of consistency, but you can use the two in similar ways, such as in smoothies or mixed with fruit. They have very similar nutritional profiles, too, and pack a similar number of calories. Kefir beats out yogurt when it comes to probiotics, however. (16)
There are other ways to source probiotics through food, such as by eating sauerkraut, kimchi, kombucha, and miso. Kefir is generally considered one of the greatest source of probiotics, but it’s hard to say which one is best for you since taste and your body’s reaction should be considered. After all, the probiotics won’t do you much good if you find the food too hard to stomach!
While whole foods are a great source of probiotics, you can also promote good gut bacteria by reaching for probiotic pills and capsules. Here are five options to consider!
All in all, kefir seems to be a trendy superfood that’s worthy of the hype. It’s considered safe and healthy enough to consume every day.
There are some things to be cautious about, though. First, the calorie count can differ depending on the type of milk used, so keep that in mind if weight loss is a goal of yours. One cup of kefir made with fat-free milk may have slightly over 100 calories, while kefir made with whole milk could reach 200 calories. The whole-milk versions also contain higher amounts of saturated fat, which you should be careful not to get too much of, especially if you’re keeping an eye on your cholesterol or heart health. One serving of whole-milk kefir has 5 g of saturated fat, which is 25 percent of the maximum an average healthy person should take in in a day. (18)
Take a peek at the added sugars when you’re in the dairy aisle choosing which brand or variety of kefir is best. You’ll probably notice that the flavored varieties have significantly more added sugars, usually about 8 g of added sugars per serving. The best choice is a plain variety of kefir or one with a label that indicates there's no added sugar. Note that even plain kefir will contain some sugar from the naturally occurring lactose in milk.
Some people report experiencing some negative digestive side effects, such as gas, after drinking kefir. (15) These side effects will likely go away over time as your body gets used to it.
People with weakened immune systems, such as someone who has an autoimmune disease or has recently had surgery, should consult a doctor before loading up on probiotics because it’s possible that the probiotics will increase the risk of infection. (15)
Before choosing which kefir option is best for you, be sure to check the amount of added sugar. Some brands sneakily pack it in. And look for the words “live active cultures” or “live cultures” on the label, which refer to the probiotics in the product. To maintain freshness, always store kefir in your refrigerator.
You can also make kefir yourself. To get started, you’ll need to purchase a kefir grain starter kit, which you can buy once and then reuse forever. Like kefir you’d find at the store, kefir grains should also be kept in a cool, refrigerated environment.
Plenty of blogs and YouTube videos can guide you through the process of making kefir at home.
Here are the usual steps: (18)
You can reuse the kefir grains, which will expand by about 5 to 7 percent each time you make kefir. (2) Store the grains in the refrigerator or freezer until you’re ready to make your next drink. (2)
Because kefir is a perishable product, most of the Amazon best sellers are starter kits for kefir grains.
Here are the top five most popular products:
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Replacing butter or full-fat dairy with olive oil associated with reduced risk of death of many common diseases, according to new study.
New federal regulations concerning ‘bioengineered food’ are sparking confusion. Here’s what to know before you go grocery shopping.
Even with vaccination, you might come down with a breakthrough case. Here’s what to turn to as you recover.
For the best shot at bettering your eating habits or managing a condition, turn to the real experts.
You don’t need booze to celebrate. Try one of these healthier — but still festive — alternatives.
Experts share their best advice for using mindfulness to build a healthier relationship with food this season.
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Healthy Snacking free-to-attend webinar – BakeryAndSnacks.com

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Related tags: webinar, healthy snacking, European Snacks Association, FMCG Gurus, Plamil Foods, better for you, functional claims
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Conscious snacking means meeting nutritional needs; adding functional benefits like increasing energy, controlling appetite and getting fortification from fibre, protein, vitamins, minerals and probiotics; but still providing guilt-free pleasure and indulgence. Can snacks really meet that criteria?
Moderated by BakeryandSnacks’ editor Gill Hyslop, the panellists include:
For 60 minutes on 5 October 2021, the panellists will delve into what they understand about the consumer’s heightened focus on better-for-you snacking and the impact this is having on products long perceived to be high in fat, sugar and salt.
What’s more, the webinar will explore the many technical challenges and whether it’s possible to reformulate treats to make them healthier, while keeping the ingredients list as simple as possible.


Attendees will also be able to put their burning questions to the panel by submitting them upon registration.
Register here for this free event,​ which is sponsored by ASR Group, Batory Foods, Cargill and Sweegen.
This is one not to be missed and take places on Tuesday, 5 October at 3pm GMT/4pm CET/9am CT. If you can’t make the live event, register anyway. The webinar will be made available to registrants after the broadcast date as an on-demand presentation.
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Botanical Farms CBD Gummies Reviews (Updated 2022) – Shocking Scam Risk, Fake Side Effects, Dragons Den & Buy US – Detroit Metro Times

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January 17, 2022 » Paid Content
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This Article is provided by an advertiser. Statements made are not meant to offer medical advice nor to diagnose any condition. Any studies cited here may be preliminary, and may or may not be peer reviewed, and may or may not have sufficient participants to be statistically relevant. Anecdotal accounts should not be taken as scientific results. Products discussed in this article are not designed to diagnose, treat, prevent, or cure any disease. The FDA does not evaluate dietary supplements. Consult your doctor about possible interactions, allergies, and if you are considering using a natural and/or dietary supplements for any condition. Individual results will vary.


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