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8 superfoods for beautiful skin Although a good skincare routine can help keep your skin youthful, the real secret to a gorgeous complexion lies in what you eat. These seven must-have superfoods can work from the inside out to nourish your skin at its deepest levels: Blueberries
Carrots A member of the carotenoid family, carrots are rich in vitamin A – an antioxidant that preserves elasticity and helps the skin resist infection and blemishes. Other carotenoids include dark orange vegetables like sweet potatoes or winter squash and dark green veggies like broccoli, spinach or kale. Try to eat at least a 1/2 cup of these veggies every day. Chocolate A new study suggests that the flavonoids in cocoa protect skin from the damaging effects of the sun and may help prevent skin from aging. In the study, women who drank about 3 ounces of cocoa fortified with 326 mg of cocoa flavanols daily were found to be more tolerant of UV sunlight compared to women who drank a low-flavonoid cocoa. Better yet, the high-flavonoid cocoa drinkers also experienced improvements in their skin, including smoother, thicker and better-hydrated skin. Although eating modest amounts of dark chocolate (only dark chocolate confers a health benefit) may be a delicious way to add those all-important flavanols to your diet, stick to about one ounce per day since chocolate contains high amounts of fat and calories. Citrus Fruits Oranges, grapefruit and lemons are high in vitamin C, a nutrient that supports healthy tissue. Vitamin C is also one of the building blocks for collagen production. Collagen is important because it provides structural support to skin, maintains resiliency and shape, and assists with wound healing. Start your day with a glass or orange juice or half a grapefruit to jumpstart your skin. Green Tea
Nuts and Seeds Good things really do come in small packages. Nuts and seeds are nutritional powerhouses brimming with vitamin E, the B vitamins, protein and skin-friendly minerals like zinc. They are also a rich source of healthy essential fats. But they can also be high in calories so limit yourself to a small handful. Salmon Add luster and softness to your complexion by dining on salmon, a fish with one of the richest concentrations of omega-3 fatty acids. These healthy fats nourish the skin by reducing the body's production of inflammatory substances, decreasing clogged pores, and averting fine lines and wrinkles. Omega-3s are also responsible for healthy cell membranes because they help the passage of nutrients into skin cells, thereby bolstering the skin’s barrier function. The only down-side is that farm-raised salmon is often full of mercury and other contaminants that can accumulate in the body’s fatty tissue. Look for wild salmon and enjoy it two to three times per week. Whole Grains
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Blueberries and other berries are packed with powerful antioxidants called polyphenols. In a study recently published in the Journal of Agricultural and Food Chemistry, blueberries, blackberries and strawberries had the highest "total antioxidant capacity" of any food. Because of this, berries can fight the free radicals that damage the membrane of skin cells, potentially allowing damage to the DNA of that cell. When you protect the cells from damage and disinte- gration, you also guard against premature aging. In this respect, these fruits may very well help keep your skin younger looking longer. Eat one or more 1/2-cup servings daily. But, because berries are typically treated with a variety of pesticides, choose organic if possible.
Whole grain breads and cereals are high in selenium, a mineral that plays a crucial role in the health of skin cells. The latest studies discovered that if selenium levels are high, even skin damaged by the sun will only suffer negligible harm. Whole grains are also a terrific source of vitamin E. Vitamin E counters oxidative stress, effectively neutralizing free radicals by bonding with them and rendering them inactive. Whole grains also provide fiber, which helps shuttle toxins and unhealthy fats out of your body, thereby preventing the buildup of contaminants that can make skin sluggish. Eat at least four to six servings of whole grains every day. 