#Healthy Skin combos

The 12 Best Foods for

Healthy Skin
Nutrition is important for health. An unhealthy diet can damage your
metabolism, cause weight gain and even hurt organs, such as your heart
and liver.

But what you eat also impacts another organ — your skin.

As scientists learn more about diet and the body, it's increasingly clear that
what you eat can significantly affect the health and aging of your skin.

This article takes a look at 12 of the best foods for keeping your skin
healthy.
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1. Fatty Fish
Fatty fish, such as salmon, mackerel and herring, are excellent foods for
healthy skin. They are rich sources of omega-3 fatty acids, which are
important for maintaining skin health (1).
Omega-3 fatty acids are necessary to keep skin thick, supple and
moisturized. In fact, a deficiency in omega-3 fats can cause dry skin
(1, 2Trusted So

Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In
fact, a deficiency in omega-3 fats can cause dry skin (1, 2Trusted Source).

The omega-3 fats in fish reduce inflammation, which can cause redness and acne.
They can even make your skin less sensitive to the sun's harmful UV rays
(2Trusted Source, 3Trusted Source).

Some studies show that fish oil supplements may fight inflammatory and
autoimmune conditions affecting your skin, such as psoriasis and lupus (4Trusted
Source).

Fatty fish is also a source of vitamin E, one of the most important antioxidants for
your skin. Getting enough vitamin E is essential for protecting your skin against
damage from free radicals and inflammation (5Trusted Source).

This type of seafood is also a source of high-quality protein, which is needed for
maintaining the strength and integrity of your skin (5Trusted Source).

Lastly, fish provides zinc — a mineral vital for regulating inflammation, the
production of new skin cells and overall skin health. Zinc deficiency can lead to
skin inflammation, lesions and delayed wound healing (6Trusted Source).

SUMMARYFatty types of fish, such as salmon, contain omega-3 fatty acids that can reduce
inflammation and keep skin moisturized. They’re also a good source of high-quality protein,
vitamin E and zinc.
2. Avocados
Avocados are high in healthy fats. These fats benefit many functions in your body,
including the health of your skin (7Trusted Source).

Getting enough of these fats is essential to keep skin flexible and moisturized.

One study in over 700 women found that a high intake of total fat — specifically
the types of healthy fats found in avocados — was associated with more supple,
springy skin (8Trusted Source).

Preliminary evidence also shows that avocados contain compounds that may
protect your skin from sun damage. UV damage to your skin can cause wrinkles
and other signs of aging (8Trusted Source, 9Trusted Source).

Avocados are also a good source of vitamin E, which is an important antioxidant

that helps protect your skin from oxidative damage. Most Americans don't get
enough vitamin E through their diet.

Interestingly, vitamin E seems to be more effective when combined with vitamin C

(5Trusted Source).

Vitamin C is also essential for healthy skin. Your skin needs it to create collagen,
which is the main structural protein that keeps your skin strong and healthy
(10Trusted Source).

A deficiency in vitamin C is rare these days, but common symptoms include dry,
rough and scaly skin that tends to bruise easily.
Vitamin C is also an antioxidant that protects your skin from oxidative damage —
caused by the sun and the environment — which can lead to signs of aging
(10Trusted Source).

A 100-gram serving, or about 1/2 an avocado, provides 10% of the Reference

Daily Intake (RDI) for vitamin E and 17% of the RDI for vitamin C (11).

SUMMARYAvocados are high in beneficial fats and contain vitamins E and C, which are
important for healthy skin. They also pack compounds that may protect your skin from sun
damage.

3. Walnuts
Walnuts have many characteristics that make them an excellent food for healthy
skin.

They are a good source of essential fatty acids, which are fats that your body
cannot make itself.

In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty
acids (12, 13Trusted Source).

A diet too high in omega-6 fats may promote inflammation, including

inflammatory conditions of your skin like psoriasis. On the other hand, omega-3
fats reduce inflammation in your body — including in your skin (13Trusted
Source).

While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3
fatty acids are rare. Because walnuts contain a good ratio of these fatty acids, they
may fight the inflammatory response to excessive omega-6.
What's more, walnuts contain other nutrients that your skin needs to function
properly and stay healthy.

One ounce (28 grams) of walnuts contains 6% of the RDI for zinc, which is
essential for your skin to function properly as a barrier, as well as necessary for
wound healing and combatting both bacteria and inflammation (14Trusted Source).

Walnuts also provide small amounts of the antioxidants vitamin E, vitamin C and
selenium, in addition to 4–5 grams of protein per ounce (28 grams) (12).

SUMMARYWalnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium
and protein — all of which are nutrients your skin needs to stay healthy.

4. Sunflower Seeds
In general, nuts and seeds are good sources of skin-boosting nutrients.

Sunflower seeds are an excellent example.

One ounce (28 grams) of sunflower seeds packs 37% of the RDI for vitamin E,
32% of the RDI for selenium, 10% of the RDI for zinc and 5.4 grams of protein
(15).

SUMMARYSunflower seeds are an excellent source of nutrients, including vitamin E, which is

an important antioxidant for the skin.

5. Sweet Potatoes
Beta-carotene is a nutrient found in plants.
It functions as provitamin A, which means it can be converted into vitamin A in
your body.

Beta-carotene is found in oranges and vegetables such as carrots, spinach and

sweet potatoes (5Trusted Source, 16Trusted Source).

Sweet potatoes are an excellent source — one 1/2-cup serving (100 grams) of
baked sweet potato contains enough beta-carotene to provide nearly four times the
RDI of vitamin A (17).

Carotenoids like beta-carotene keep your skin healthy by acting as a natural

sunblock.

When consumed, this antioxidant is incorporated into your skin and protects your
skin cells from sun exposure. This may help prevent sunburn, cell death and dry,
wrinkled skin.

Interestingly, high amounts of beta-carotene may also add a warm, orange color to
your skin, contributing to an overall healthier appearance (5Trusted Source).

SUMMARYSweet potatoes are an excellent source of beta-carotene, which acts as a natural

sunblock and may protect your skin from sun damage.

6. Red or Yellow Bell Peppers

Like sweet potatoes, bell peppers are an excellent source of beta-carotene, which
your body converts into vitamin A.

One cup (149 grams) of chopped red bell pepper contains the equivalent of 92% of
the RDI for vitamin A (18).
They’re also one of the best sources of vitamin C, necessary for creating the
protein collagenwhich keeps skin firm and strong. A single cup (149 grams) of bell
pepper provides an impressive 317% of the RDI for vitamin C (18).

A large observational study in women linked eating plenty of vitamin C to a

reduced risk of wrinkled and dry skin with age (19Trusted Source).

SUMMARYBell peppers contain plenty of beta-carotene and vitamin C — both of which are
important antioxidants for your skin. Vitamin C is also necessary to create collagen, the
structural protein that keeps your skin strong.

7. Broccoli
Broccoli is full of many vitamins and minerals important for skin health, including
zinc, vitamin A and vitamin C (20).

It also contains lutein, a carotenoid that works like beta-carotene. Lutein protects
your skin from oxidative damage, which can cause your skin to become dry and
wrinkled.

But broccoli florets also pack a special compound called sulforaphane, which
boasts some impressive potential benefits. It may even have anti-cancer effects,
including on some types of skin cancer (21Trusted Source, 22Trusted Source).

Sulforaphane is also a powerful protective agent against sun damage. It works in

two ways: by neutralizing harmful free radicals and switching on other protective
systems in your body (22Trusted Source, 23Trusted Source).
In laboratory tests, sulforaphane reduced the number of skin cells killed by UV
light by as much as 29%, with protection lasting up to 48 hours. Evidence suggests
sulforaphane may also maintain collagen levels in your skin (23Trusted Source).

SUMMARYBroccoli is a good source of vitamins, minerals and carotenoids that are important
for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect
your skin from sunburn.

8. Tomatoes
Tomatoes are a great source of vitamin C and contain all of the major carotenoids,
including lycopene.

Beta-carotene, lutein and lycopene have been shown to protect your skin against
damage from the sun. They may also help prevent wrinkling (24Trusted
Source, 25Trusted Source, 26Trusted Source).

Because tomatoes contain all of the major carotenoids, they’re an excellent food
for maintaining healthy skin.

Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as
cheese or olive oil. Fat increases your absorption of carotenoids (27Trusted
Source).

SUMMARYTomatoes are a good source of vitamin C and all of the major carotenoids,
especially lycopene. These carotenoids protect your skin from sun damage and may help prevent
wrinkling.

9. Soy
Soy contains isoflavones, a category of plant compounds that can either mimic or
block estrogen in your body.

Isoflavones may benefit several parts of your body, including your skin.

One small study in middle-aged women found that eating soy isoflavones every
day for 8–12 weeks reduced fine wrinkles and improved skin elasticity (28Trusted
Source).

In postmenopausal women, soy may also improve skin dryness and increase
collagen, which helps keep your skin smooth and strong (29Trusted Source).

These isoflavones not only protect the cells inside your body from damage but also
your skin from UV radiation — which may help prevent some skin cancers
(30Trusted Source, 31Trusted Source, 32Trusted Source).

SUMMARYSoy contains isoflavones, which have been shown to improve wrinkles, collagen,
skin elasticity and skin dryness, as well as protect your skin from UV damage.

10. Dark Chocolate

If you need one more reason to eat chocolate, here it is: The effects of cocoa on
your skin are pretty phenomenal.

After 6–12 weeks of consuming a cocoa powder high in antioxidants each day,
participants in one study experience thicker, more hydrated skin.

Their skin was also less rough and scaly, less sensitive to sunburn and had better
blood flow — which brings more nutrients to your skin (33Trusted Source).
Another study found that eating 20 grams of high-antioxidant dark chocolate per
day could allow your skin to withstand over twice as much UV radiation before
burning versus eating low-antioxidant chocolate (34Trusted Source).

Several other studies have produced similar results, including improvements in the
appearance of wrinkles. However, keep in mind that at least one study did not find
significant effects (34Trusted Source, 35Trusted Source, 36Trusted
Source, 37Trusted Source).

Make sure to choose dark chocolate with at least 70% cocoa in order to maximize
the benefits and keep added sugar to a minimum.

SUMMARYCocoa contains antioxidants that may protect your skin against sunburn. These
antioxidants may also improve wrinkles, skin thickness, hydration, blood flow and skin texture.

11. Green Tea

Green tea may protect your skin from damage and aging.

The powerful compounds found in green tea are called catechins and work to
improve the health of your skin in several ways.

Like several other antioxidant-containing foods, green tea can help protect your
skin against sun damage (38Trusted Source, 39Trusted Source, 40Trusted Source).

One 12-week study in 60 women found that drinking green tea daily could reduce
redness from sun exposure by up to 25%. Green tea also improved the moisture,
roughness, thickness and elasticity of their skin (41Trusted Source).
While green tea is a great choice for healthy skin, you may want to avoid drinking
your tea with milk. There's evidence that milk could reduce the impact of green
tea’s antioxidants (42Trusted Source).

SUMMARYThe catechins found in green tea are powerful antioxidants that can protect your
skin against sun damage and reduce redness as well as improve its hydration, thickness and
elasticity.

12. Red Wine

Red wine is famous for containing resveratrol, a compound that comes from the
skin of red grapes.

Resveratrol is credited with a wide range of health benefits, among them reducing
the effects of aging.

Test-tube studies suggest it may also slow the production of harmful free radicals,
which damage skin cells and cause signs of aging (7Trusted Source, 43Trusted
Source).

Unfortunately, there's not much evidence that the amount of resveratrol you get
from a glass of red wine is enough to impact your skin. And since red wine is an
alcoholic beverage, there are negative effects to drinking it in excess.

It's not recommended to start drinking red wine just because of its potential health
benefits. However, if you already drink in moderation, you might enjoy red wine
as your alcoholic beverage of choice.

SUMMARYResveratrol, the famous antioxidant found in red wine, may slow your skin’s aging
process by impairing harmful free radicals that damage your skin.
 The Bottom Line
What you eat can have a big impact on your skin health.

Make sure you're getting enough essential nutrients to protect your skin. The foods
on this list are great options to keep your skin healthy, strong and attractive.

 HE ALTHY E ATING

25 Healthy Foods That Give You

Glowing Skin
Why shell out big bucks on fancy lotions when you can keep your skin looking
radiant with these foods?

By OLIVIA TARANTINO

DECEMBER 17, 2018

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Sure, lifestyle habits (like smoking and tanning), and genetics can certainly
influence and predispose your skin to pesky conditions, but that doesn’t
mean the quest for a glowing complexion is a lost cause. And while there
are plenty of cosmetics that dub themselves as “skin food,” the truth is that
the key to maintaining a healthy complexion doesn’t come from a bottle.
While it’s true these cleansers and lotions offer a topical fix—a beauty
band-aid, if you will—gorgeous, hydrated skin starts from within. And that
all depends on whether our best foods for skin are on your plate.
So whether you need to treat acne, ward off premature aging, reduce the
appearance wrinkles, or fight back against another pesky skin condition,
the right diet can be a valuable aid. That’s because researchers have found
that fitting certain foods into your daily routine can help fight back against
your complexion woes by turning off inflammatory genes and providing
your body with the proper tools to strengthen and build healthy tissues. Eat
these foods to nourish your skin and get that healthy glow you’re after, and
then discover the best and worst foods for your hair to keep the beauty ball
rolling!

Cooked Tomatoes

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Lycopene, the phytochemical that makes tomatoes red, helps boosts

collagen strength—a protein that gives skin its taut, youthful structure—and
fights off the oxidizing effect of UV rays by eliminating skin-aging free
radicals. A study in the British Journal of Dermatology found participants
who ate five tablespoons of tomato paste daily showed 33 percent more
protection against sunburn than a control group. Why is tomato paste one
of our best foods for skin? It’s because cooking tomatoes ups their
lycopene levels, so tomato sauce, gazpacho, and even ketchup pack on
the protection.

Carrots

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Think of carrots as your very own wonder wands—good for the eyes and
good for clearing up breakouts. No magic here, though, just plenty of beta-
carotene and vitamin A, an antioxidant which prevents overproduction of
cells in the skin’s outer layer. That means fewer flaky dead cells that
otherwise could combine with sebum to clog your pores. Plus, vitamin A
plays an essential role in reducing the development of skin-cancer cells. It’s
a win-win with this best food for skin.

Sweet Potatoes

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A study in the journal Evolution and Human Behaviour showed eating a diet
rich in fruits and vegetables gives a healthier, more attractive, and more
radiant glow than you would get from sun exposure. But it was those who
consumed more portions of red and orange vegetables per day who had
the greatest sun-kissed complexion—the result of disease-fighting
compounds called carotenoids that give those plants their colors. Few
foods are as rich in the beauty stuff than a baked sweet potato. In fact, just
half a medium potato provides 200 percent of your daily recommended
intake. You’ll get more carotenoids by cooking—it’s just one of our tips
on how to extract the most nutrients from your food!

Natto

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Natto is a Japanese dish made by boiling and fermenting soybeans with
bacteria that increases the beans’ nutritional value. Natto is unique in that
it’s the highest dietary source of vitamin K2—a vitamin which is important
for cardiovascular and bone health as well as promoting skin elasticity to
help prevent wrinkles. On top of that, natto is a potent source of gut-healing
probiotics, deeming this unique snack one of our best foods for skin. A
healthy gut can keep inflammation at bay, which researchers say may
affect the health of our skin since many troubles like acne, eczema, and
psoriasis stem from inflammation. Worried about eating soy? We did the
research, and we’re giving fermented soy the A-OK! But if you’re not a fan,
you can also get vitamin K2 from grass-fed butter, meat, and egg yolks.

Turmeric

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Turmeric isn’t just a game-changer when it comes to protecting against
cancer or reducing pain. This Indian spice can also protect your skin. That’s
because turmeric’s active antioxidant, curcumin, has shown to be one of
the most effective anti-inflammatory and free-radical fighting options out
there (even more effective than ibuprofen!), according to a study
in Oncogene. Plus, research shows this spice can also be used to lighten
dark pigmentation blotches or scars caused by aging, hormone imbalance,
or sun exposure by inhibiting an enzyme in the skin that produces
pigment—just combine with honey to create a healing facial mask!

Salmon

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Besides being one of the most potent sources of anti-inflammatory omega-

3s, salmon also contains dimethylaminoethanol (DMAE). DMAE promotes
healthy skin because it protects the integrity of cell membranes.
Strengthening the cell membranes guards against their deterioration that
causes premature aging. This nutrient also helps to prevent the production
of arachidonic acid (AA), an inflammation precursor that leads to wrinkle
formation. And that’s not all. DMAE works in conjunction with B vitamins to
increases levels of acetylcholine, a neurotransmitter essential for proper
muscle functioning that can keep your face looking toned and firm.

Papaya

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This tropical fruit contains a plethora of active enzymes which pass on their
health benefits. One enzyme, chymopapain, has been used to relieve
inflammation—a common source of skin conditions. And another enzyme,
papain, can help remove blemishes and even treat acne when applied
topically as the enzyme dissolves pore-clogging fats and cleanses the skin.
Not to mention, just a single cup of fresh, ripe papaya packs a whopping
144 percent of your DV of collagen-strengthening vitamin C. That’s also
why it’s one of the best foods to eat for muscle definition!

Yellow Peppers

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Vitamin C is essential to the formation and growth of skin and muscle

tissue as well as to building collagen—the protein which provides strength
and structure to your skin, bones, muscles, and tendons. But instead of
grabbing an orange to get your dose, much on some vitamin C-rich yellow
bell peppers instead. In a British Journal of Nutrition study of over 700
Japanese women, researchers found that the more yellow and green
vegetables subjects ate, the less apt they were to have wrinkles and crows
feet—even once they controlled for smoking and sun exposure. And a
study out of the UK concurs. The British study published in the American
Journal of Clinical Nutrition found that volunteers who consumed 4
milligrams of C (what you’d get in a single bite of yellow pepper) daily for 3
years decreased the appearance of wrinkles by 11 percent.

SafflowerOil

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You’ve probably heard us demonizing vegetable oils for their high levels of
inflammation-inducing omega-6s. But these oils aren’t all bad news. In fact,
those same omega-6s found in safflower oil can be the ultimate moisturizer
for people who suffer from dry, flaky, or itchy skin. They keep cell walls
supple, allowing water to better penetrate the epidermis. Scientists have
found that this oil may even help people who suffer from severe conditions
such as eczema. So ditch the moisturizer and lather on the safflower!

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Eggs

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Here’s another reason you should eat the whole egg. The yolk is rich in
vitamins that are essential for proper cell function, as well as contain the
“beauty vitamin,” biotin. This B vitamin is more commonly known to help
hair grow and strengthen fingernails, but research has shown it also helps
protect skin from acne, rashes, and even dryness.

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Spa Water
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Be honest. How many products and concealers have you purchased to

cover those pesky, puffy, dark circles under your the eyes? They may be a
sign of lack of sleep, but it can also indicate another more common issue:
dehydration. Salty foods, alcohol, exercise, hot weather and just plain not
drinking enough water can create inflammation, which results in those
raccoon eyes. Start replenishing your body with these detox waters: Cut up
some citrus fruits (rind included), soak in a pitcher of ice water, and drink
up. The vitamin C in the citrus will help balance levels of electrolytes and
expel excess water weight while the d-limonene in the rinds acts as a
powerful anti-inflammatory compound which helps the liver flush toxins
from the body.

12

Avocado
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With all that exercise you’ve been doing outside, your body has started to
look more athletic, but your face is starting to look old before its time.
Instead of investing in a slew of questionable anti-aging products, head to
the store and grab an avocado. The fruit is rich in monounsaturated fatty
acids, which have been proven to hydrate and shield the skin by lowering
the risk of premature aging caused by ultraviolet radiation. Avocados’
potent source of fats also helps you absorb many of the fat-soluble vitamins
that also help protect your skin from sun damage. Hooray for healthy fats!

13

Spinach
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Popeye’s favorite veggie triumphs again. In a study published in

the International Journal of Cancer, people who ate the most leafy greens
had prevented squamous cell carcinoma of the skin. Researcher
speculates that the high levels of folate, an essential B vitamin which helps
maintain and repair DNA, in these veggies may reduce the likelihood of
cancer-cell growth. Just a single cup of spinach contains 65 percent of your
DV of folate.

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Green Tea
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Pour yourself a cup of this green elixir and watch your skin glow! Green tea
contains catechins, an antioxidant with proven anti-inflammatory and
anticancer properties. Research in the Archives of Biochemistry and
Biophysics found that drinking 5-6 cups a day not only helps prevent skin
cancer by rapidly repairing damaged DNA. Just be careful to not overdo
it. Too much caffeine can lead to dehydration, which may have the opposite
effects on skin health.

15

Kale
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You may have thought it was just a trend, but kale has proven that it
earned its spot as a superfood. This cruciferous veggie is loaded with the
skin’s favorite anti-aging vitamins A, C, E, and, uniquely, vitamin K. Leafy
greens are one of the most potent sources of vitamin K, a vitamin which
helps with blood clotting and faster healing when ingested. And when
applied topically, it can minimize the visibility of bruises, scars, stretch
marks, and spider veins.

16

Blueberries
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Blueberries are one of nature’s finest superfoods. Brimming with

antioxidants, blueberries help your body quash cell-damaging, skin-aging
free radicals. These berries also help boost the strength of collagen fibers
thanks to their high concentration of anthocyanins: phytonutrients that give
these berries their bright blue hue. Not to mention, this fruit is also a great
source of prebiotics—fiber-rich foods that your gut bugs ferment into anti-
inflammatory fatty acids—which can help heal your immune system and
alleviate inflammation-induced skin conditions.

17

Coconut Water & Oil

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Nothing goes to waste when you’re using a coconut for skin care. When
you first crack it open, you can drink the fruit’s natural water—it’s full of
muscle-relaxing potassium and electrolytes to replenish and rehydrate your
skin, making it softer and younger looking. And when you move onto the
coconut meat and extract its oils, you can utilize it to heal your gut. That’s
because coconut oil contains a potent antimicrobial, caprylic acid, which
can help improve gut health by destroying bad bacteria and candida.
Candida is a fungus that can break down your intestinal walls and decrease
stomach acid, which causes inflammation, poor digestion, and breakouts.
And that’s not all. Find out more in our report, 20 Benefits of Coconut Oil.

18

Oats
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A nutrient-dense whole foods diet won’t just help you lose weight—it’ll also
brighten up your skin. That’s because introducing high fiber foods like oats
will feed your inflammation-reducing gut bacteria, minimize spikes in blood
sugar that can contribute to skin problems, and strengthen and firm up your
body tissues. That last benefit is because of oats’ high source of silicon, a
trace mineral that also helps skin retain elasticity, slowing the signs of
aging.

19

Brazil Nuts
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Prone to pesky dark circles? Experts have found that aging—not just lack
of sleep—is the primary source of dark circles other than genetics. Over
time, skin loses collagen and thins, which makes the veins beneath the
eyes more visible. Luckily, all you have to do is grab a single brazil nut.
That’s because one brazil nut has over 135 percent of your DV of selenium,
a nutrient that can boost the production of collagen. This mineral helps
preserve elastin, a protein that keeps your skin smooth and tight, and acts
as an antioxidant, stopping free radicals created by UV exposure from
damaging cells. They’re also full of vitamin E to keep your skin moisturized
and copper to support the production of melanin, a compound that also
protects your skin from the harmful effects of UV rays.

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Almonds
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Almonds are full of one of the most oft-associated vitamins with skin care,
vitamin E. That’s because this vitamin helps repair scarred cells and
defends against sun damage. Volunteers who consumed 14 milligrams of
the vitamin per day (about 20 almonds) and then were exposed to UV light
burned less than those who took none. And because vitamin E also acts as
an antioxidant, it also works to keep your body free of dangerous free
radicals. Almonds are also one of the best sources of dairy-free calcium!

21

Whole Wheat Bread

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Despite what you’ve been told, simply cutting out burgers and fries won’t
cure your acne. What will? Swapping white bread for the whole-grain
variety. Besides being void of any health-boosting nutrients, the white stuff
has a high glycemic load, which means it impacts blood sugar and insulin
levels more so than foods that rank lower on the glycemic index (GI), like
whole grains. During a 10-week Korean study of subjects with mild to
moderate acne, researchers found that those placed on a low-glycemic diet
decreased the severity of their acne more so than subjects on a high-
glycemic diet. Besides whole-grain breads, fruits, beans, vegetables, fish,
and barley are all considered to be low GI foods. Want another reason to
ditch the white bread? It’s one of the worst inflammatory foods that are
making you fat.

22

Walnuts
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Sunscreen, beach umbrellas, and big floppy hats are reliable tools in your
skin cancer-fighting arsenal. Walnuts? Didn’t come to mind. According to
the Skin Cancer Foundation, omega-3 fatty acids can help prevent skin
cancer by inhibiting the formation of the chemical COX-2. Walnuts are a
prime source of the healthy fat.

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Flaxseeds
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These seeds over a beauty double whammy: helping alleviate inflammatory

skin issues and improving overall hydration of your skin cells. Flax seeds
offer a payload of omega-3 fatty acids, which erase spots and iron out fine
lines. A study in the British Journal of Nutrition found participants who
downed about half a teaspoon of omega-3s in 6 weeks experienced
significantly less irritation and redness (thanks to their anti-inflammatory
properties), along with better-hydrated skin. Fit ground flax seeds into your
diet in any of these best smoothies for weight loss.

24

Dark Chocolate
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Forget the sunscreen—pack a bar of chocolate in your beach bag. That’s

because the antioxidants in dark chocolate known as flavanols reduce
roughness in the skin and provide sun protection. According to a study
in Nutrients, cocoa’s antioxidants can protect the skin from oxidative stress,
which can lead to premature skin aging. Chocolate is also a great source of
pre and probiotics to help heal your gut and reduce inflammation.

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Oysters
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Oysters might not be the first thing that comes to mind when you think
about radiant skin—but they might after this! That’s because oysters
contain high levels of the trace mineral, zinc. Your body might need a little
of it each day, but zinc sure plays a huge impact in cell functioning, as
more than 100 different enzymes require it to function. And skin cells, in
particular, rely on zinc to make the proteins that repair damaged tissues
and regenerate new ones. The mineral also works as an antioxidant by
lessening the formation of cell-damaging free radicals and protects the cells
that make collagen, your skin’s support structure. Research shows it may
also ward off acne flare-ups. Oh, and one more thing: oysters are one of
the best anti-inflammatory foods for weight loss.

These foods are proven

complexion perfecters:
Pile these on your plate. All pack nutrients essential for healthy skin.
Strawberries, citrus fruits, red peppers, and
broccoli
Beauty benefit: a smooth texture

Eat-right evidence: Vitamin C, plentiful in this produce, is vital for the production
and formation of collagen, skin's support structure, Toby Amidor, R.D., director of
nutrition for DietTV.com in New York City, tells SELF. A strong support layer
underneath helps smooth what's on top and prevent wrinkles, she says.

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Aim for: two 1-cup servings of fruit and 1 cup of red peppers and/or broccoli a
day.

Sunflower seeds and almonds

Beauty benefit: sun protection

Eat-right evidence: These seeds and nuts are loaded with vitamin E. Collectively,
antioxidants act together like an army, protecting skin from free radicals, damaging
agents introduced by things like UV rays and pollution. But E is on the front lines:
Your skin's top layers contain high levels that guard cells' outer membrane so cells
stay protected and healthy. Plus, strong membranes hold water in, keeping skin
hydrated.

Aim for: 2 tablespoons hulled seeds or 23 almonds daily.

Veggies that are dark orange and red, and leafy
greens
Beauty benefit: a fresh complexion

Eat-right evidence: Beta-carotene is a type of carotenoid (a group of plant

pigments) that gives orange and red veggies—like squash and sweet potato—their
color. It also has antioxidant powers. Your body converts beta-carotene to vitamin
A, which regulates cell production and turnover (the process by which old cells are
shed and replaced by new ones) so skin's surface is smooth, Valori Treloar, M.D.,
coauthor of The Clear Skin Diet, tells SELF. Beta-carotene, and other carotenoids
like lutein and lycopene, may also protect against and repair the damage sun does
to the skin. Despite their color, dark leafy greens like spinach and kale are also
excellent sources of beta-carotene.

Aim for: three 1-cup servings a day.

Fortified cereal, lean meat, pork, poultry, and

oysters
Beauty benefit: a youthful glow

Eat-right evidence: You'll get zinc and iron, minerals key to healthy skin
functioning. Zinc contributes to cell production, plus natural cell sloughing, which
keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping
give you a glow, David Bank, M.D., a dermatologist in Westchester, New York,
tells SELF.

Aim for: 1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry, or 3

oysters per day.
Water
Beauty benefit: dewy skin

Eat-right evidence: Skin cells contain mostly water, and if you're dehydrated, skin
will look and feel parched, too. But you needn't chug 8 cups a day—any source of
H2O (that includes from fruits, veggies, and even coffee) counts toward your daily
water intake. Simply ward off dehydration and dryness by drinking consistently
throughout the day and, of course, whenever you're thirsty.

Aim for: 6 cups a day. It's a good starting point, Keri Gans, R.D., a NYC-based
dietitian, tells SELF.

These foods are good bets for

good skin:
Some research suggests beauty power behind these foods, but effects aren't totally
proven. No need to wait, though; the goodies are part of a healthy diet and worth
eating regardless.

Wild salmon, Atlantic mackerel, walnuts

Beauty benefit: fewer wrinkles

Eat-right evidence: These fish and nuts, plus fortified eggs, are bursting with
omega-3 fatty acids, which fight inflammation in the body caused by sun and
stress. "Inflammation produces free radicals, and free radicals contribute to aging
by attacking collagen," Susan Taylor, M.D., associate professor of dermatology at
the Hospital of the University of Pennsylvania, tells SELF. But research still needs
to connect the dots definitively and show that the anti-inflammatory abilities of
omega-3s translate to younger-looking skin, she says. Studies have found an
association, but more research is needed to confirm if there's a true cause-and-
effect relationship. Omega-3s are important for heart and brain health, too, so you
should be eating them anyway.

Aim for: two 5-ounce servings of fish per week; on other days, 1 oz of walnuts or
2 omega-3-fortified eggs.

Dark chocolate
Although there might be some truth to the claims that sugar-laden chocolate
contributes to acne (and wrinkles), the high-quality, dark variety—70 percent or
more cocoa—may actually be good for your skin. Studies have found that cocoa's
flavonols (a potent type of antioxidant) may ward off wrinkles, improve skin
elasticity, and even protect skin from UV damage.

Aim for: Chocolate is high in calories, so treat yourself to about 1 oz a day.

Wine
Reds are rich in polyphenols, antioxidants that help fight skin-damaging free
radicals. But sip no more than one glass a day, says Katherine Brooking, R.D., an
NYC-based dietitian. Alcohol works as a diuretic, which means your body releases
water. SELF has also reported that alcohol interferes with a hormone responsible
for telling your kidneys to hold onto water, so your body fails to reabsorb the water
that it needs. As a result, you make extra visits to the ladies' room and end up not
only feeling dehydrated, but having skin that looks dry, with a dull tone and more
visible wrinkles. Also, heavy alcohol use may even decrease vitamin A levels,
which is an important nutrient for healthy skin. One drink a day can also
have some other health benefits, from heart health to bone health, so enjoy wine in
moderation

Aim for: One glass or fewer a day.

Whole grain foods
Beauty benefit: clearer skin

Eat-right evidence: A few studies have found that a low-glycemic diet (more
whole grains, protein and produce versus refined carbs such as white bread and
sugar) may reduce acne. One explanation is that low-glycemic foods keep insulin
steady, and refined carbs and sugar spike it. The surges may boost production of
androgens, hormones that, when elevated, can cause zits. One study in The
American Journal of Clinical Nutrition found that after 12 weeks of a low-
glycemic diet, subjects' pimple counts dropped 20 percent. More studies are needed
to prove the link, but no doctor will discourage you from swapping out white bread
for whole grain!

Aim for: 3 servings a day (1 serving equals a slice of bread or 1/2 cup cooked
grains).

Science has called out these

proven and potential skin
saboteurs:
Cutting back on these foods may bring you closer to your clear skin goals.

Sugar
Chowing down on candy and other sugary snacks may make you feel like a kid,
but it's likely aging all of us. The rush of glucose into your bloodstream sets off a
process known as glycation, in which sugars attach to proteins and form advanced
glycation end products (AGEs). These molecules naturally build up in skin as you
get older, but the more sugar you eat, the more AGEs you have. Bad news: They
cross-link with collagen and elastin fibers, making the normally resilient tissues
weak or inflexible, Bank says. And skin that doesn't bounce back easily leads to
wrinkles and sagging.

Milk
Got acne? Milk may not be doing your skin any favors. Some experts say there's a
connection, while others are a bit skeptical. According to the American Academy
of Dermatology, there seems to be an association, but a weak one. Interestingly,
the strongest connection is with skim milk—which makes it seem that something
in the whey (protein) may be to blame. Experts suggest two possible explanations
for the dairy-acne connection: hormones and insulin. Androgens naturally found in
milk (even organic versions without added hormones) may add to a drinker's own
level of androgens, which are associated with oily skin and acne. Milk also raises
insulin levels and contains growth factors that act like insulin, Treloar says. Both
may lower the production of molecules that bind to and deactivate hormones—
meaning there may be more free-roaming androgens able to cause pimples. There's
not enough hardcore evidence to say that anyone with zits should cut dairy from
their diets. But it may be worth experimenting with a milk-free diet if you have
excessive, stubborn breakouts, Treloar says. (Be sure, however, that you're getting
enough calcium and vitamin D elsewhere.)

Spicy foods
For those who suffer from rosacea, eating spicy foods can cause a temporary
flareup of blotchiness and redness. Some people with fair skin may also find that
hot-and-spicy foods lead to noticeable flushing—even if they don't have the skin
condition. But if you can slather your meals in Sriracha and notice no difference in
your complexion, you keep indulging those taste buds of steel.