These foods can help keep your skin smooth, supple and beautiful. A healthy balanced diet should provide all the nutrients your skin needs:
- Omega-3 fatty acids can help reduce dryness of your skin.
- Vitamin A keeps your skin healthy so it can function as a barrier to keep bacteria and other pathogens out of your body.
- Selenium may help prevent skin cancer.
- Red, orange, yellow and dark green plant pigments like lycopene and lutein are natural antioxidants that protect your skin.
- Zinc is necessary for wound healing.
- Vitamin C is necessary for collagen production, an important component of the connective tissue layers of your skin.
Learn more about foods that contain various combinations of the nutrients that are good for your skin.
Oranges are rich in vitamin C, which is needed for collagen formation and keeps skin feeling firm. Oranges are also rich in vitamin A, which is required for normal growth and cell differentiation.
Carrots provide vitamin A and it’s precursor, beta-carotene. Vitamin A is essential for healthy skin. Carrots are also rich in potassium and fiber while being low in calories and almost fat-free.
Strawberries are packed with vitamin C so they help keep the connective tissue underneath your skin strong and healthy. Strawberries are also rich in folate (a B vitamin), fiber, and an array of phytochemicals that may help prevent skin damage due to exposure to free radicals.
Salmon is rich in omega-3 fatty acids that your skin needs to stay soft and supple. It’s also an excellent source of protein, selenium, and zinc. Although it’s rich in healthy fats, salmon isn’t high in calories, so it’s perfect for many types of diets.
Sweet potatoes are rich in vitamin A, so they’re perfect for keeping your skin in good condition. They’re also rich in potassium, and fiber. Sweet potatoes live up to their name and are usually a hit with everyone — even picky eaters.
Broccoli is very high in vitamin C that you need for healthy connective tissue. It’s also a good source of vitamins A and K, plus fiber and antioxidants that may help to protect your skin from sun damage.
Tomatoes are full of both vitamins A and C, plus they’ve also got magnesium, some calcium and a little vitamin K. Fresh tomatoes are rich in these nutrients and low in calories, but there’s a bonus when you eat tomato sauce. The cooking concentrates the amount of lycopene, an antioxidant that’s good for your skin.
Walnuts are an excellent source of an omega-3 essential fatty acid called alpha-linolenic acid (ALA), which keeps your skin moist and supple. They’re also high in calcium, protein and magnesium and vitamin E, which works as an antioxidant.
Watermelons are sweet and refreshing and oh so good for you. Watermelon is a good source of vitamins A and C, so it’s good for your skin, plus it’s rich in potassium, and low in calories — one cup of watermelon balls has 46 little calories.
Pumpkin seeds are an excellent snack choice for healthy hair because they’re rich in the plant-based form of omega-3 fatty acid. Plus they’ve got plenty of calcium, magnesium, protein, and fiber. You can find toasted pumpkin seeds in convenience stores, health food shops, local grocery stores, or you can make your own toasted pumpkin seeds at home.