Smooth skin and a clear complexion can help you look years younger --- or at least help you wear your age well. In addition to taking care of your skin externally, adding certain foods to your diet can help keep your skin looking its healthiest. Just as some foods help keep your skin hydrated and fresh, certain foods may actually damage your skin over time, the Mayo Clinic warns. Consult your doctor before making any dramatic changes to your diet.
What to Eat
Foods rich in antioxidants help prevent premature aging and can enhance the look of your skin. Add fresh fruits and vegetables, like blueberries, tomatoes, kiwis, sweet potatoes, spinach and carrots, to your daily diet to boost your levels of antioxidants. Tomatoes are also rich in lycopene, an antioxidant that helps protect your skin against the sun --- though you'll need to eat them cooked to make the lycopene soluble for your digestive system, "Marie Claire" magazine reports on its website. Fish, walnuts and avocados are rich in omega-3 fatty acids, which help keep skin moist and minimize leukotreine B4, a substance that contributes to acne. Even dark chocolate is rich in antioxidants and can help promote healthy skin when eaten in moderation.
What to Avoid
Foods high in saturated fat can increase oil production, which contributes to acne. This doesn't mean you need to avoid fat entirely. Just stay away from processed food, sweets and fast food as much as possible, since these often contain several grams of saturated fat per serving. Opting for whole grains and other sources of complex carbohydrates is a better choice than going for simple carbs, like white bread and products that contain refined sugar, since too many carbohydrates can speed up your skin's aging process, the Mayo Clinic warns.
Water
Water is the beverage of choice for healthy skin. Consuming eight to 10 glasses per day keeps your skin hydrated, which helps minimize fine lines and wrinkles. Dry skin actually tends to be more oily, too, leading to breakouts. When your skin doesn't get the moisture it needs, your oil glands start producing more sebum to make up for it. Dry skin is also more vulnerable to the sun and other damage from the elements.
Supplements
Adding supplements to your diet can help your skin, though you should still strive to eat a healthy diet; you should also consult your doctor before taking supplements of any kind. Omega-3 supplements can help you get more of the nutrient if you don't eat fish several times a week. A supplement containing vitamin A can help you get the 15,000 international units recommended daily to help keep your skin blemish-free, "Marie Claire" advises. Vitamin A deficiencies can cause your oil glands to go into overdrive, clogging your pores. Too much vitamin A can cause liver problems, however.
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