Since your skin is your largest organ, it is imperative that you keep it healthy. You might think moisturizing and avoiding burns and scarring are the best things you can do to maintain the integrity of your skin, but what you eat has a direct impact on the health of your skin. A nutritious diet helps your skin stay smooth, clear and elastic.
Berries
Antioxidants are one key to good skin. These compounds protect against free radical damage, often caused in skin by exposure to sunlight and environmental hazards. Berries contain a high level of antioxidants, so eating them may help ward off damage to your skin from free radicals. A study in the May 2004 issue of the "Journal of Agricultural and Food Chemistry" indicates that cranberries, blueberries and blackberries are your best bet for the highest antioxidant content.
Fatty Fish
Include fatty fish in your diet to keep your skin healthy. Omega-3 fatty acids decrease generalized inflammation in your body, which influence the state of your skin -- including clogged pores and wrinkling. It also promotes the speed with which any cuts or abrasions on your skin heal. Evidence in the March 2011 issue of "Wound Repair and Regeneration" correlates omega-3 fatty acid consumption with providing an ideal environment for wounds to knit. Additionally, omega-3 fatty acids may benefits your skin if you suffer from psoriasis, as noted in research published in the January-February 2009 edition of the journal "Anais Brasileiros de Dermatologia." Fatty fish include salmon, mackerel, herring and sardines.
Foods High in Selenium
Eat more foods that contain selenium, such as brazil nuts, tuna, beef, cod, poultry and eggs, for firm, strong skin. Selenium has antioxidant properties that ward off skin damage, and it may help prevent some types of skin cancer. "Cancer Epidemiology, Biomarkers & Prevention" contains research in the July 2002 issue that connects selenium with protection against non-melanoma cancer in males. Note that you can increase your selenium intake further by eating vegetables and meat from animals raised on selenium-rich land.
Citrus Fruits
The vitamin C in citrus fruit helps your body produce collagen, a vital component of your skin that contributes to its elasticity. Vitamin C may offer particular benefits to the skin around your eyes, according to research in the May 2009 edition of "Skin Research and Technology." Researchers say that the collagen increase from vitamin C eases dark pigmentation on the lower eyelids. For the highest vitamin C content from citrus fruits, include oranges, grapefruit, lemons, limes and tangerines in your diet.
References
- Life Extension: Skin Aging
- "Journal of Agricultural and Food Chemistry"; Lipophilic and Hydrophilic...; Xianli Wu, et al.; June 2004
- ChemLin; Largest USDA Study of Food Antioxidants Reveals Best Sources; June 2004
- "Ladies Home Journal"; 7 Miracle Foods for Healthy Skin; Emily Dorn; April 2006
- "Wound Repair and Regeneration"; Fish Oil Supplementation Alters Levels of Lipid...; J.C. McDaniel, et al.; March 2011
- "Anais Brasileiros de Dermatologia"; Nutritional Influences in Psoriasis; M.L. Araujos, et al.; January-February 2009
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