We always practice beauty from the inside out here at The New Potato, and that goes for consuming the right foods for our skin. We checked in with Dr. Harold Lancer – the Beverly Hills dermatology guru who believes less is more – for three diets for three different skin types…
From Dr. Harold Lancer
Oily Skin
A diet tailored to Oily Skin is largely focused on foods that one should avoid. I often see patients who come in to address oily or uneven skin, acne or clogged pores, and after some discussion I usually find that they have diets heavy in processed, salty, or carb-heavy foods. They may lead busy lives, without much free time to prepare food and end up falling back on easy, readily accessible options. Avoiding ‘fast’ and processed options, while adding whole foods, healthy fats, lots of antioxidants, and low-glycemic, whole-grain carbs back into the diet should balance out the skin and decrease excessive oil production.
Alternatively, oily skin can also be linked to consumption of dairy products. Reducing intake of milk, cheese, butter and cow’s milk yogurt (there are many non-dairy yogurt options available) can help contribute to slowing excessive oil production.
Foods To Eat For Oily Skin:
Coconut Milk
Almonds
Sweet Potatoes
Butternut Squash
Pinto Beans
Quinoa
Blueberries
Blackberries
Dried Dark Cherries (no sugar added)
Green Tea
Oily Skin Menu:
Breakfast: Coconut milk or almond milk cultured yogurt with blueberries and almonds and a cup of green tea
Lunch: Arugula salad with roasted sweet potato and quinoa
Dinner: Grilled Salmon with sautéed greens of choice
Combination Skin
A diet tailored to Combination Skin should be well-balanced and focused on keeping the different aspects of skin in harmony. Lean protein, fresh greens, cruciferous vegetables and antioxidant-rich fruits should make up 95% of the diet. Carbohydrates should be limited as much as possible, and when they are consumed should be low-glycemic, high protein carbs like quinoa, brown rice, or millet. Water intake is also very important in balancing skin. Try for sixty-four ounces of water per day.
Foods To Eat For Combination Skin:
Broccoli
Kale
Swiss Chard
Cabbage
Spinach
Wild-caught Salmon, Trout and Sardines
Chicken
Eggs
Quinoa
Brown Rice
Millet
Combination Skin Menu:
Breakfast: Asparagus and herb omelette and hot water with lemon
Lunch: Grilled root vegetable salad with protein of choice
Dinner: Baked sweet potato with quinoa and greens
Dry Skin
Dry Skin needs to be nourished with inner hydration. Foods rich in omega fatty acids are important to add into your diet, in addition to drinking plenty of filtered water – a minimum of sixty-four ounces per day. These are your two best tools to help skin build up and retain moisture in the long-term.
Foods To Eat For Dry Skin:
Salmon
Trout
Sardines
Eggs
Almonds
Cashews
Olive Oil
Dry Skin Menu:
Breakfast: Egg over medium (cooked in olive oil), half an avocado with black pepper
Lunch: Chopped salad with avocado, almonds, cucumbers, and grilled chicken, dressed with olive oil, balsamic vinegar and lemon juice
Dinner: Grilled Salmon with mashed sweet potato and sautéed Swiss chard
Healthy Skin Snacks For All Skin Types
Carrots and sprouted hummus
Trail Mix: Almonds, cashews, dried cherries, dark chocolate nibs
Blueberries
Green Smoothie: Kale, Spinach, Frozen Banana, almond butter, almond milk, vanilla extract
Apple with almond butter
Want more skin tips? Check Dr. Perricone’s tips to avoid wrinkles or start incorporating these foods that make your skin glow into your diet.
