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Daily Bite: Top Foods for More Beautiful Skin

June 22nd, 2012 by eHealthGuide

girls with beautiful skinSkin is the largest organ of the human body. It needs to be well nourished, well hydrated and properly cared for in order to maintain its beauty and integrity.

Proper cleansing with a gentle cleanser, regular exercise, and a balanced diet rich in fruits, vegetables, whole grains and lean proteins are important lifestyle components to maintain healthy skin. Let's examine the top foods that will help you attain more beautiful skin.

Fresh Fruits

Citrus fruits rich in vitamin C are especially important for enhancing the health of your skin. Vitamin C works by helping the body produce collagen, a basic component of the skin. Oranges, grapefruits and tomatoes are great options for adding vitamin C to your diet. Blueberries, strawberries and blackberries, which are full of antioxidants, are also encouraged. Other non-fruit foods that pack a big punch of vitamin C are bell peppers and sprouts, which can be added to salads and sandwiches. Mangoes are rich in vitamin A, which is also great for your skin.


Choose red and green vegetables for the best sources of beta-carotene and vitamin A. Beta-carotene and vitamin A work as antioxidants to prevent skin cell damage, manufacture new cells and reduce dryness. Carrots, sweet potatoes and spinach are also great sources of vitamin A.

Whole Grains

The B vitamins, especially biotin that is found in whole grain foods, help to lower the risk of inflammatory skin conditions including acne. Choose whole grain carbohydrates like wheat germ and buckwheat to enhance skin moisture and skin health. 

Fish and Lean Proteins

Seafood, an especially lean protein, provides omega-3 fatty acids, which help to reduce skin inflammation and dryness. Salmon is a top choice for its particularly high levels of omega-3. Chronic inflammation speeds up skin aging and can predispose you to eczema and psoriasis, so including omega-3 fatty acids in your diet can help keep your skin young and supple.


Nuts contain vitamin E, which acts as an antioxidant and protects the skin from sun damage. Vitamin E also helps the skin retain moisture, thereby reducing the aging effects of dryness. Almonds have the highest concentration of this antioxidant. An added bonus to eating nuts, especially almonds, walnuts and pistachios, is their high omega-3 fatty acid content.

Eat a healthy diet that includes these top foods for skin health and beauty, drink sufficient fluids, exercise regularly and cleanse gently to maximize and maintain a glowing complexion.

If you wish to learn more about how to achieve beautiful skin, visit DermaNetwork.org to find a dermatologist near you. The site offers information on a range of skin care treatments and services.

To join a discussion or get more tips on skin care, visit our Skin or Plastic Surgery forums.

Visit eHealthForum and Join the Healthy Conversation!

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