A chemical process called oxidation is one of your skin's biggest enemies. It happens in your body when damaged cells take molecules from healthy ones. Smoking causes oxidation, as does exposure to sun. You have several ways to fight back, though. Don't smoke, use lots of sunscreen and eat foods rich in antioxidants. These vitamins and minerals are your best bet for protecting your skin.
Fish and Shellfish
Eating fish and shellfish keeps your skin healthy in many respects. Salmon, rich in omega-3 fatty acids, helps your pores stay open and your skin remain soft. Other fishy sources of omega-3 include herring, sardines, anchovies and mackerel. Snapper is a source of selenium, an antioxidant that helps your skin stay firm and reduces sun damage. Tuna, crab, oysters and shrimp also offer a healthy dose of selenium.
Fruit
Fruit is sweet in many respects. The flavor and texture are inviting, it's a good source of fiber and it's packed with antioxidants such as vitamin C and beta-carotene. Vitamin C helps produce collagen to keep skin firm, and it also protects skin from damage. Beta-carotene helps repair and protect your skin. Kiwis and oranges have lots of vitamin C, and apricots are good for beta-carotene. Cantaloupe and mango are rich in both of these antioxidants.
Vegetables
When your mother told you to eat your vegetables, she wanted you to grow strong -- but it turns out she was also protecting your skin. Many bright-colored veggies contain beta-carotene; these include red bell peppers, carrots and sweet potatoes. Other veggies feature healthy amounts of vitamin C, including broccoli and snow peas. Leafy green vegetables such as Swiss chard and spinach are packed with vitamin E, which protects against sun damage and keeps skin looking younger.
Nuts, Seeds and Beans
You can find skin-friendly antioxidants in a variety of nuts, seeds and beans. Sunflower seeds and almonds have substantial vitamin E. For a good helping of omega-3 fats, try walnuts, flaxseed, soybeans, navy beans and kidney beans. It's easy to increase your antioxidant intake by sprinkling sunflower seeds on salads, adding beans to soups or munching on walnuts or dried soybeans for a snack.
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