Foods that are nutrient-rich and low in fat and carbohydrates help you maintain clear skin, according to the Mayo Clinic. These types of foods nourish your skin from the inside out. No one food category supplies everything your skin needs, so you should eat a well-balanced diet for best results.
Zinc
Zinc is a mineral that plays a role in the health of your skin. It helps heal wounds and reduce skin inflammation. Eating zinc-rich foods can also help clear up your acne, according to the Mayo Clinic. Shellfish contains the largest amounts of zinc, according to NutritionData.com. Oysters, classified as mollusks, contain the highest levels of zinc of all food categories. All versions of oysters, including canned, raw and cooked, contain large amounts of this nutrient. Animal foods also contain zinc. Beef products such as chuck roasts, briskets, steaks and tenderloins contain zinc. Other animal foods that contain this nutrient are lamb, veal and game. There are a variety of boxed cereals that contain zinc as well.
Vitamin C
Vitamin C is an essential antioxidant. It is necessary for good skin health and wound healing, according to the Mayo Clinic. You need vitamin C to form collagen, a protein that helps make skin and scar tissue. It is a water-soluble vitamin that your body does not store, so it is imperative that you replenish it daily, according to the National Institutes of Health. Vitamin C is found in most fruits and vegetables. The highest levels are found in dark, leafy vegetables such as turnip, collard and mustard greens and spinach. It is also highly concentrated in vegetables such as green and red peppers, cabbage, cauliflower, brussels sprouts, winter squash, broccoli, tomatoes and white and sweet potatoes. Berries such as raspberries, blueberries, cranberries and strawberries are high in vitamin C. Cantaloupes, mango, papaya, watermelon and pineapples are other rich fruit sources. Citrus fruits, including oranges, grapefruits, lemons and limes, are also rich sources of vitamin C.
Vitamin A
Vitamin A helps form and maintain healthy skin, according to the National Institutes of Health. It is found in both animal- and plant-based foods. Animal-based foods include red meat, organ meat, including kidneys and liver, cod and halibut oil. Plant sources include brightly colored fruits and vegetables. The brighter the color, the more vitamin A it contains. The bright colors are due to beta-carotene, an antioxidant found in carotenoids. Pumpkins, carrots, apricots, dark leafy greens, sweet potatoes and cantaloupe can help you achieve healthy, acne-free skin.
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