As the body's largest organ, your skin plays the vital role of protecting your muscles, bones, circulatory system and all your internal organs. Comprised of three layers, the epidermis, the dermis and a layer of subcutaneous fat, your skin is in a constant state of renewal--dead skin cells slough off and new skin cells replace them. A relentless barrage from the sun's rays, pollution, chemicals and irritants takes a toll on your skin but you can promote skin health by eating foods that work with your body to protect and promote healing.
Fruits and Vegetables
In addition to promoting overall good health, fruits and vegetables offer vitamins and nutrients that provide the building blocks to heal skin. A study published by PubMed, a division of the National Institutes of Health, reports that vitamin C is important to your skin's appearance.
Some fruits are natural sources of vitamin C, including grapefruit, kiwi, oranges, strawberries, pineapple and papaya. Vegetables that contain vitamin C include broccoli, green pepper, kale, Brussels sprouts and bok choy. Additional fruits and vegetables play a role in skin health, according to the Mayo Clinic. Add a variety berries, melon, apples and pears to your diet and put dark green leafy vegetables, asparagus, celery and onions on your shopping list.
Healthy Fats
The word "fat" has a negative connotation for most people, but HealthGuide.org reports that certain fats are vital to skin health and beauty. Without adequate fats in the diet, your skin may appear dull and dry.
Choose unsaturated fats in food preparation such as olive oil and canola oil. Select foods that contain healthy fats including nuts, avocados, olives and seafood. Not only do healthy fats promote healthy skin, they play an essential role in helping your body absorb other fat-soluble nutrients that your skin needs, including vitamins A, E and D.
Hydration
Your skin depends upon water to flush toxins from your body and to carry vital nutrients to muscles, tissue and skin. Healthy-Skincare.com recommends drinking eight glasses of water daily. Juices, milk and herbal teas all count toward the 8-glass goal. Limit alcoholic beverages and caffeinated drinks, such as colas and coffee, which may have a dehydrating effect.
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