If you follow a meat free diet and embrace the vegetarian lifestyle, chances are you`re pretty healthy. By shunning most animal products in favor of plant and animal sources, vegetarians are less likely to suffer from health problems such as diabetes, high cholesterol, hypertension and obesity. However, your diet might be missing the proteins and fats you need for glowing skin. Here are eight nutrition tips that will keep your skin and your conscience clear.

1. Consume Clean, Whole Foods

The same foods that make any diet unhealthy--processed, packaged, sugary foods--make a vegetarian diet unhealthy. To maximize the antioxidants in your fruits and veggies, enjoy them raw.

2. Be Smart about Your Protein

Soy is the only complete vegetable protein source. So, unless you want to eat tofu 24/7, you need to combine proteins with complementary carbohydrates in order to get complete sources of protein. Think rice and beans, garbanzos and wheat pasta, etc. Getting enough protein is easier if your diet includes eggs and dairy.

3. Omega 3 Oils - Essential for Beautiful Skin

Since true vegetarians also eschew fish and fish oils, you`ll need to find an alternate source for essential fatty acids (EFAs). Try high-quality liquid or encapsulated Flaxseed oil.

4. Eat Good Fat

Consume healthy fats like nuts, seeds, olives and avocadoes. Not only are they a good source of vitamins and proteins, they keep the skin supple and youthful.

5. Cook with the Right Oil

Cold processed, monosaturated fats like olive and nut oils are the healthiest. Avoid trans-fats or hydrogenated fats and limit your intake of free radical-inducing Omega 6 oils like corn, safflower and canola.

6. You NEED Cholesterol

Not all cholesterol is bad. In fact, it`s necessary for healthy, lubricated skin. If you`re a vegan and don`t consume any animal by-products, you`re probably deficient in cholesterol. The best way to correct this imbalance is to supplement your diet daily with coconut oil.

7. Take your Vitamins

No matter how clean and healthy your diet supplements are essential. Factors like stress, medications and pollution can affect the body’s absorption of vitamins and minerals. Take a daily multivitamin for extra insurance. Also consider taking extra flaxseed oil, lecithin and Vitamin E to encourage trans-dermal hydration for moist, supple skin.

8. Drink Plenty of H20

Adequate water intake (at least 8 glasses a day) is essential for vegetarians and non-vegetarians. Pure water helps the elimination and digestive systems to function properly and flushes out harmful toxins. If you regularly consume coffee, tea or alcohol, your water intake should be higher in order to counteract dehydration.

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