The antioxidants and other compounds in a good diet protect your skin from daily environmental onslaught, according to the American Academy of Dermatology. Continual ultraviolet (UV) radiation and pollution can penetrate your skin's natural barrier. Your skin benefits from the antioxidant and anti-inflammatory properties of foods that contain substantial amounts of vitamins A, C and E, omega-3 fatty acids and certain plant phenols. The benefits show in clear, healthy skin.
Green Tea
Knowledge about the full effects of green tea on the body is still unfolding, but a 2010 study by J. A. Nichols, published by the American Medical Association Archives of Dermatology, found evidence linking it with healthy skin. The polyphenols in green tea were found to protect human skin from inflammation, free-radical damage and DNA corruption caused by sun exposure.
Olive Oil
Olive oil's antioxidant compounds have been linked with skin protection in several medical studies, including a 2007 report in the American Journal of Physiology. As a foe of free radical cells, olive oil can play an important part in a good diet by lowering your risk for skin cancer. Although the mechanism is unclear, the Mayo Clinic reports that regular consumption of olive oil can make your skin look good by substituting for harmful saturated fats.
Salmon
The blend of saturated, polyunsaturated and monounsaturated fats in salmon offer healthy skin support, in addition to their benefits to the circulatory system. Good circulation supplies oxygen to the skin surface for a youthful glow. The omega-3 and omega-6 fatty acid balance in salmon, reports WH Foods, calms UV-induced inflammation to skin. To maintain your good diet, avoid cooking salmon with saturated fat such as butter.
Broccoli
Get your antioxidants from vitamins A and C in huge doses by including broccoli in a good diet. A 1-cup serving contains over 200 percent of your recommended daily intake of vitamin C and nearly 50 percent of vitamin A. As reported in a 2007 Johns Hopkins study, broccoli sprouts have also been linked with effective protection from UV rays as well as tumor prevention in animals.
Almonds
Vitamin E-rich skin foods are hard to come by, and almonds fill the bill. A 1-oz. serving provides 40 percent of your daily quota of this antioxidant vitamin. The monounsaturated fat in almonds also contributes to better circulation for healthy skin.
Spinach
This potent skin food contains large amounts of vitamins A, C and E, as well as plant flavonoids that may guard against skin cancer. The nutrients in spinach are most easily absorbed by the body when the spinach is lightly cooked rather than raw.
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