Some of your skin issues you can blame on your parents since genetics play a role in the health and appearance of your skin, but how you take care of your skin is the most important factor in how it looks. Staying out of the sun, managing your stress effectively and choosing the right foods can all help you maintain glowing, gorgeous skin. There's no clear evidence to demonstrate that a woman's diet causes skin conditions like acne, according to the Mayo Clinic, but what you eat does affect the overall appearance of your skin.
Vitamin E
The antioxidants in vitamin E help fight free radicals that cause skin discoloration and sagging. Vitamin E also protects your skin against the aging effects of ultraviolet light, a potential problem for women who use retinol-based cosmetic creams that increase their skin's sun sensitivity. Try getting the recommended 15 mg of vitamin E in your diet each day from foods like sunflower seeds, almonds and greens like turnip greens, mustard greens and spinach.
Vitamin C
Vitamin C has antioxidant powers, but it also stimulates collagen production, ensuring that your skin maintains its elasticity so that it doesn't stretch, sag and wrinkle. Its protective effects make you look younger. You should get 75 mg of vitamin C every day and increase that amount if you smoke. Blueberries, strawberries, oranges, cauliflower and mustard greens are all good sources of vitamin C.
Vitamin A
Vitamin A is a popular ingredient in topical skincare preparations, but adding to your diet can be effective, too. Vitamin A is an antioxidant that firms and refreshes skin, making it look younger, healthier and more even--a plus for women, whose skin tends to dry out and wrinkle because they have fewer sweat glands in their faces than men do. You can get plenty of vitamin A from foods like sweet potatoes, tomatoes, carrots, cabbage and spinach. The recommended dietary allowance for women is 700 mcg of vitamin A per day.
B-Complex Vitamins
Your diet can help manage the monthly hormone fluctuations that cause women to have breakouts. Riboflavin, vitamin B2, niacin, vitamin B3 and folic acid all contribute to skin health, giving your skin the ingredients it needs to repair damaged cells and produce new cells, making your skin look luminous. Add vitamin B-rich foods, such as quinoa, fortified whole grains, eggs, turkey, chicken and nuts to your diet to reap the benefits to your skin.
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