Food for Better Skin

Your skin is your largest organ. It provides a layer of protection, supports immune system function and often plays a valuable role in appearance. While you can't control some factors involved with skin health, such as heredity, a healthy diet can help. Eating well, staying properly hydrated, exercising regularly and avoiding tobacco promote smooth, disease-free skin.

Berries

Berries contain significant amounts of fiber, water and antioxidants -- nutrients that help your body's ability to defend itself from infections and disease. Berries also provide potent anti-inflammatory effects, according to dermatologist and author of "The Clear Skin Prescription" Dr. Nicholas Perricone; they also promote vibrant, acne-free skin. Since each kind of berry provides unique blends of nutrients, incorporate blueberries, raspberries, blackberries, boysenberries, cherries and strawberries into your diet routinely. Though fresh berries are ideal, frozen and dried berries, free of added sweeteners, are also good.

Citrus Fruits

Citrus fruits, including oranges, tangerines, lemons and grapefruit, are prime sources of the anti-oxidant vitamin C. In addition to enhancing your immune system function, vitamin C promotes collagen production and, according to the American Skin Association, helps keep your skin smooth. Citrus juices, while lower in fiber than whole fruits, are also rich in vitamin C.

Low-Fat Yogurt

Low-fat yogurt contains valuable amounts of protein, nutrients such as calcium and vitamin D, and healthy bacteria known as probiotics. Probiotics may help your body fend off harmful bacteria associated with skin infections, and prevent or reduce the occurrence of the flaky-skin condition dermatitis, according to the National Center for Complementary and Alternative Medicine. To ensure maximum probiotic benefits, eat low-fat yogurt containing "live active cultures" such as Lactobacillus acidophilus or Bifidobacterium bifidus regularly.

Nuts and Seeds

Nuts and seeds provide heart-healthy unsaturated fats. The essential fatty acids prevalent in almonds, Brazil nuts, hazelnuts, pecans, macadamia nuts and flaxseed promote clear, healthy skin, according to Perricone. He also suggests almonds as valuable calcium sources, particularly if you find that consuming milk or cheese triggers skin problems. Nut butter, such as peanut and almond butter, provides a nutritious alternative to processed meats and cheeses on bread, toast and crackers.

Whole Grains

Whole grains are grains that have not been stripped of nutrients, protein or fiber during food processing. As a result, they provide greater dietary benefits and have a milder impact on your blood sugar than refined grains, such as enriched flour. Managing your blood sugar health through healthy food choices is important for maintaining hormonal balance and skin health, according to Perricone. Incorporate 100 percent whole grain breads, pasta and cold cereals, steel-cut oatmeal, brown rice, wild rice, popcorn and barley into healthy meals and snacks regularly.