Great skin starts from the inside. While your diet cannot change the skin that genetics has given you, good clean eating can help you maximize the skin you have. For gorgeous skin, eat a varied diet that includes all the food groups, giving your skin the vitamins and minerals it needs to thrive.
Collagen
Collagen is the protein that gives your skin elasticity, prevents wrinkles and maintains healthy blood vessels. Good elasticity prevents the formation of fine lines, and strong blood vessels bring your skin the nutrients that it needs. Babies have high levels of collagen in their skin, giving them the soft and smooth skin that makes them so touchable. For healthy skin, add some vitamin C to your diet, since it promotes the formation of collagen. Get your daily dose of vitamin C with a piece of citrus fruit, broccoli, tomatoes or strawberries.
Antioxidants
Antioxidants are nature's protection from free radicals. Free radicals can destroy the cells of your skin, one molecule at a time. Antioxidants, such as vitamins A, C and E, protect your body's proteins, fats and skin cells from free radicals. You can find vitamin C in citrus fruits, juices and fortified foods. Vitamin E is a fat-soluble antioxidant that prevents the destruction of fats by free radicals. It is abundant in nuts, vegetable oils and avocado. Find vitamin A in squash, fortified milk, sweet potatoes and green, leafy vegetables.
Water
Water is your body's natural filtration system. Your body needs water to rid itself of the toxins you consume each day from foods and the environment. Most of your body's weight, about 60 percent, comes from water. Each one of your body's cells, including your skin cells, need water to be healthy. Keeping yourself properly hydrated goes a long way toward having great skin. You lose water each day through normal bodily functions, so you must replenish all that you lose for the best skin. Dehydrated skin appears dry and parched, while good hydration improves both the look and feel of your skin.
Healthy Fats
A diet full of healthy fats, such as monounsaturated and omega-3 fatty acids, keeps your skin looking great. Your body's cells need some fat to function properly. The layer of fat under your skin keeps your skin supple and looking healthy. Monounsaturated fats are abundant in oils such as olive oil and safflower oil, avocado and nuts. You can find omega-3 fats in salmon, walnuts and flaxseeds. For a good dose of healthy fats, cook a piece of salmon in olive oil and serve it with salad greens topped with walnuts and a healthy oil vinaigrette.
