BARB的虚荣记事本

You're definitely making some healthy choices, but to really get your skin looking it's best, check out the below tips from Drayer. If you incorporate this advice into your diet, you should start seeing an improvement in your skin in about four weeks!

1. Always drink at least eight glasses of water a day and cut down on caffeine and alcohol (both can dehydrate skin). If you simply must have a caffeine boost, drink green tea, which has skin-helping anti-oxidants. Drayer says to limit your alcohol consumption to one drink a day and your caffeine to 300 milligrams (or two large cups of coffee) a day.

2. Cut down on sugar (it can damage collagen and also cause increased oil production) and salt (it can cause puffy eyes). Try to keep your sugar intake no more than 10 percent of your daily calories and your sodium intake to less than 2,300 milligrams per day.

3. Up your vitamin C by eating foods like oranges, kiwi, grapefruit, broccoli and peppers. Vitamin C stimulates collagen production, which helps reduce wrinkles. Women should aim for 75 milligrams a day (an orange has about 78 milligrams).

4. Eat foods with high amounts of carotenoids, which can help protect your skin from sunburn. Some to try: sweet potatoes, spinach, tomatoes, watermelon, cantaloupe and mangoes.

5. Increase your intake of omega-3 fats (get them from fish like salmon, herring and trout and flax seed or walnuts), it can help hydrate skin and keep it soft and smooth. Women should aim for 1.1 grams a day.

6. Eat dark chocolate! This yummy treat has high levels of cocoa flavanols, which are anti-oxidants that keep skin softer and more hydrated. Aim for at least 60 percent cocoa and try to buy natural cocoa instead of "Dutch press," since the "Dutch press" process removes some of the flavanols. Of course, don't go over board, even dark chocolate has fat and sugar in it (one ounce has about 150 calories).