Food for Beautiful Skin

A beautiful-skin diet? The foods work on traits like smoothness and tone, and whether skin-healthy foods are, in fact, different from the foods you'd eat to promote overall health. You may not like the smell, but you'll love the smoothness…why not include them in your daily diet?

 

1. Whole Grains

Active components: Rutin and B-vitamins

Benefits: Clear and moisturized skin

The "whole food" movement has whole-body advantages, not the least of which is great-looking skin. Whole foods are basically unprocessed -- whole wheat bread instead of white bread, for instance. The whole grain buckwheat is a good source for the antioxidant rutin, which helps combat inflammation-related skin damage.

Wheat germ provides the B-vitamin biotin, which assists cells in processing fats. If you don't have enough biotin in your body, your skin can become dry and scaly.
In general, whole grains instead of processed carbohydrates can improve your complexion. Processed (or refined) flours can cause an insulin spike, which in turn can encourage acne. Replacing your refined-flour pancakes with buckwheat pancakes is a good acne-reducing move. Incidentally, this would also help reduce your risk of developing diabetes.

2. Nuts

Active component: Vitamin E

Benefits: Young and soft skin

As with many of the skin-healthy foods on our list, the good stuff in nuts -- especially almonds -- has to do with antioxidant activity.

Vitamin E combats skin-aging free radicals, especially protecting skin from sun damage due to UV-sunlight-generated free radicals. Vitamin E also tends to help skin hold in moisture, relieving dryness and making skin look younger.

Pairing vitamin E with selenium can enhance its antioxidant abilities, so go ahead and throw some almonds into your cottage cheese (great source of selenium) for a skin-revitalizing snack.

Almonds, pistachios and walnuts also provide a nice supply of omega-3 fatty acids, another great skin nutrient.

3. Red and Green Vegetables

Active components: Vitamin A, beta-carotene

Benefits: Bright and smooth skin

Skin is the body's largest organ. It makes sense, then, that what's good for your whole body is also good for your skin -- and as far as food goes, it doesn't get much better than vegetables. You'll especially want to look for red-orange and green vegetables like carrots, sweet potatoes and spinach.

Orange-red vegetables are full of beta-carotene. Our bodies convert beta-carotene into vitamin A, which acts as an antioxidant, preventing cell damage and premature aging.

In the case of vitamin A, you also get anti-acne benefits -- vitamin A has been used in acne medications (think Retin-A) for many years.

Spinach and other green, leafy foods provide tons of vitamin A, too, which helps your skin produce more fresh new cells and get rid of the old ones, reducing dryness and keeping your face looking bright and young.

Mangoes are also a great source of vitamin A. It's best to get this vitamin from food and not from supplements, though, since too much vitamin A can cause health problems.

4. Citrus Fruits

Active component: Vitamin C

Benefits: Smooth and taut skin

Vitamin C is a prime skin-care ingredient in tons of beauty creams. This vitamin aids in the body's production of collagen, a protein that forms the basic structure of your skin.

Collagen breakdown, which starts speeding up significantly around the age of 35, can leave your skin saggy.

Consuming extra vitamin C in foods like oranges, grapefruits, Acerola cherries (a single Acerola has 100 percent of your vitamin C for the day) and tomatoes can help tighten the skin and prevent wrinkles.

Vitamin C also may fight inflammation, and its antioxidant properties can neutralize the free radicals (highly reactive oxygen molecules) that damage cells and can prematurely age your face.

In case you get tired of eating all that fruit, hot peppers, bell peppers and sprouts also have good amounts of vitamin C.

5. Seafood

Active components: Omega-3 fatty acids, zinc

Benefits: Smooth, clear and glowing skin

Most of us have heard that fish can be really good for your overall health -- it's a primary component in what's known as the "Mediterranean diet." Many types of fish and shellfish can also work wonders for the skin, especially oysters and fatty fish like salmon.

The primary nutrients that make fish so good for your complexion are zinc and, especially, omega-3 fatty acids. Increasing omega-3 intake can reduce dryness and inflammation. Inflammation can cause skin to age faster, and research shows that getting too little omega-3 may contribute to inflammatory disorders like eczema and psoriasis.

Omega-3 fatty acids can also help keep the heart's arteries clear and so improve circulation. Good circulation is crucial to skin health.

Zinc can help fight acne because it's involved in metabolizing testosterone, which affects the production of an oily substance caused sebum, a primary cause of acne. Zinc also assists in new-cell production and the sloughing off of dead skin, which gives the skin a nice glow.

You'll also find these benefits in flaxseed oil and walnuts.



TIP: Foods and drinks high in alcohol and caffeine dehydrate the skin, accelerating the development of wrinkles.