Skin is not only your body's largest organ, it is also your first line of defense against the world. Choosing healthy food can keep your skin healthy and help it maintain its youthful appearance as well. The foods that make skin soft and smooth are good for your overall health as well.
Vitamin A
A number of foods are good sources of vitamin A, which is a natural antioxidant. These foods include carrots, sweet potatoes, pumpkin, squash, spinach, cantaloupe, Swiss chard and kale. Antioxidants help keep skin soft and smooth by preventing damage from free radicals. According to the University of California, Berkeley, it is better to get your vitamin A naturally from food than to take vitamin A supplements.
Vitamin B
The B vitamin, niacin, is essential for healthy skin, according to New Mexico State University. You can bring niacin into your diet when you eat enriched grain products including cereals and breads, beans, milk, eggs, fish, poultry and lean meat. New Mexico State also encourages plenty of riboflavin in the diet to keep skin smooth. Good dietary sources of riboflavin include leafy green vegetables, lean meat, cheese, poultry and eggs.
Vitamin C
Vitamin C is another natural antioxidant, and is essential for good skin. North Dakota State University Extension Service nutrition specialist Julie Garden-Robinson recommends broccoli, peppers and citrus fruits as good sources of vitamin C for the skin.
Omega 3 Fatty Acids
Omega 3 fatty acids may prevent sun damage, helping the skin maintain its naturally smooth texture and preventing the effects of photoaging. UC Berkeley recommends choosing walnuts, ground flaxseed, cold water fish and eggs that are produced to have higher omega 3 levels.
Monounsaturated Fats
Monounsaturated fats may help you avoid premature wrinkles. Good sources of monounsaturated fats include olive oil, almonds, hazelnuts, olives and avocados.
Protein
Protein is the body's master building tool, and is needed to build and repair all tissues. Good sources of protein include poultry, meat, fish, eggs, lowfat or skim milk, eggs, beans and legumes.
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