“The Clear Skin Diet”

World-famous health guru Andrew Weil, M.D., shows you which foods help (and which can harm) your complexion.

HOW FOOD HELPS SKIN

Just as nutritious foods fuel your immune system so it can fight infection, they support your skin’s defenses too. They give skin the power it needs to help battle acne-causing bacteria. See the guide below for the best-and worst—eats for clear, healthy skin.

Junk food can contribute to pimples like these.

High water–content fruits, like watermelon, help flush impurities and toxins out of your body.

“Food Guide”

GOOD These foods and nutrients can help your skin fight bacteria that causes acne. Try to include two from each group daily.	BAD These nutrient-poor foods contain substances that can cause skin reactions that lead to acne. Cut out or reduce.
Fatty Acids - Wild salmon* (3 oz.) - Cod* (3 oz.) - Flaxseeds (1⁄4 cup) - Almonds (1⁄4 cup) WHY: Fatty acids help skin retain water so it glows, and they also soothe stressed-out skin.	Caffeine - Coffe - Tea - Colas - Energy Drink WHY: Caffeine is dehydrating, and skin needs H2O to flush away acnecausing impurities.
Whole Grains - brown rice (1⁄2 cup cooked) - wild rice (1⁄2 cup cooked) - barley (1⁄2 cup cooked) - whole-wheat bread (1 slice) WHY: The fiber in these grains flushes out toxins and helps to keep skin clear.	Sugar - candy - soda - desserts - syrup WHY: Research shows that sugary foods promote inflammation, damaging skin cells and causing acne.
Vitamin B6 - cauliflower (1⁄2 cup) - sunflower seeds (1⁄4 cup) - walnuts (1⁄4 cup) - avocado (1⁄4 of a whole) WHY: Unbalanced hormones can lead to acne—foods with B6 can help keep hormone levels in balance.	Processed Foods - hot dogs - canned soup - TV dinners - instant noodles WHY: These have unhealthy fats and carbs, which also cause inflammation that damages skin and promotes acne.
Fruits any fruits—your choice! (1 cup) WHY: Fruit has phytonutrients (antioxidants) and vitamins, which all help maintain good skin health.	Greasy Foods - chips - fried foods - fast food - margarine WHY: Trans-fatty acids can boost the production of hormones, which can lead to acne.

*Some fish that are high in fatty acids also contain mercury, which is toxic in large quantities—so eat only two to three servings a week.