For good skin and good health there are some simple rules to follow. They are not complicated, nor are they hard to implement, but the payoff is HUGE!

Nutrition Tips to Nourish Your Skin and Body

• If you can, buy organic foods in order to avoid putting more toxins in your body (most of us already get more than enough just from the air we breath!).
• Avoid processed foods - especially those containing sugar, white flour, and trans fats as much as you can.
• All "white" foods, including white bread, pasta, and baked goods
• Processed, high-fat and/or high-sodium foods (e.g., many lunch meats, many frozen dinners, many soups)
• Oily, and fried foods
• All high-sugar junk foods. This includes sodas and other sugar filled soft drinks too!
• Alcohol (except for small amounts of red wine occasionally)
  

Perfect Skin and Perfect Heart Diet

• Fresh organic fruits (bright dark colored fruits packed with anti-oxidants and phytonutrients  are preferred)    
• Raw and lightly steamed organic vegetables (bright colored with phytonutrients and anti-oxidants preferred)    
• To make sure your diet includes plenty of vitamin C, eat citrus fruits and vegetables rich in vitamin C such as bell peppers, broccoli, cauliflower, and leafy greens. These foods can replace the loss of the vitamin through the skin.
• Oily, cold-water ocean fish (e.g., mackerel, lake trout, herring, sardines, albacore tuna and salmon) which are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)
• Foods high in Omega-3 essential fatty acids (e.g.,  Cauliflower, Cabbage,  Brussel Sprouts, and Soybeans)
• Good oils, such as flax oil, extra-virgin olive oil and macadamia nut oil
• Raw, organic nuts (including almonds, walnuts, and brazil nuts)
• Raw, organic seeds (especially mustard seeds, sunflower seeds)
• Small amounts of whole-grain foods
• Organic, hormone free low fat beef, and poultry
  

• reduce the amount of fat in your blood, lower triglycerides which in fact decrease the risk for heart disease
• reducing risk for depression, type 2 diabetes, fatigue, dry and itchy skin, brittle hair and nails, joint pain and other inflammatory related ailments. 

About the Author 

Jeff Behar, MS, MBA