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15 Foods and Nutrients to Eat for Beautiful Skin

By HERWriter
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15 Foods and Nutrients You Can Eat for Beautiful Skin Via Aydali Campa

Older skin cells are constantly replaced by new ones. These newbies need a steady supply of nutrients to do their job. Certain foods have top-notch nutrients that keep skin smooth and supple, and fight all types of damage.

You'll want these 15 foods and nutrients for beautiful skin:

1) Water

Want moist skin? Drink water! Moist skin helps fine lines and wrinkles look less visible.

Try to drink eight glasses a day. Water in fruits, juice, vegetables and milk will count toward the eight.

2) Blueberries

Fitness Magazine reported that blueberries rank number one in antioxidant activity, according to the U.S. Department of Agriculture. Their antioxidants protect against premature aging.

3) Antioxidants

Antioxidants are important to slow and prevent free-radical damage, wrote WebMD. Free radicals damage cells and break down collagen, leading to fine lines.

Find antioxidants in apricots, beans, beets, berries, peppers, spinach, squash and tangerines.

4) Vitamin C

Vitamin C is also a super-antioxidant. It helps heal blemishes and produce collagen which strengthens the skin’s capillaries. Good sources are black currants, blueberries, broccoli, guava, kiwis, oranges and papaya.

5) Strawberries

Strawberries have more vitamin C per serving than an orange. Research reported in the American Journal of Clinical Nutrition found that people who eat vitamin C-rich foods have fewer wrinkles and less age-related dry skin than those who don’t.

6) Sweet Potatoes

Sweet potatoes are loaded with beta-carotene, another antioxidant that fights aging.

7) Vitamin E

Vitamin E protects against cell damage and promotes healthy skin cells. Vitamin E-rich foods include almonds, avocado, hazelnuts and pine nuts, as well as sunflower and corn oils.

8) Omega-3 Fatty Acids

Omega-3 fatty acids help skin's natural oil barrier to block acne and dryness, which leaves skin smoother and younger-looking, according to WebMD. They are found in olive oil, flax seeds, walnuts, sardines and mackerel. Wild salmon is one of the best sources for omega-3s.

9) Tomatoes

Tomatoes are the best source of the antioxidant lycopene. Lycopene is a powerhouse in the fight against free radicals.

10) Green tea
Called skin’s magic potion, green tea is filled with inflammation-fighting antioxidants and may slow DNA damage.

11) Dark Chocolate

Dark chocolate helps hydrate skin and protects against sun damage. Choose chocolate with a high flavanol content and that contains at least 60 percent cacao.

12) Pumpkin

Pumpkin has carotenoids which are wrinkle-fighting plant pigments that quash free radicals and keep skin hydrated. It is also filled with vitamins A, C and E.

13) Selenium

Selenium is another powerful antioxidant charged with protecting skin from free radicals. Good sources are Brazil nuts, broccoli, eggs, fish, shellfish, tomatoes and wheat germ.

14) Olive oil

Olive oil’s antioxidants disarm free radicals and reduce inflammation to soften skin.

15) Zinc

Zinc helps the sebaceous glands function in the skin. They produce oil, repair skin damage, and keep skin soft and supple. Zinc-rich foods include fish, lean red meat, nuts, oysters, poultry seeds and whole grains.

Reviewed March 24, 2016
by Michele Blacksberg RN
Edited by Jody Smith

Read more in HER Beauty

"The Top 10 Superfoods for Gorgeous Skin and Hair." Fitness Magazine. Web. 17 Mar. 2016.

Grumman, Rachel. "5 Foods for Healthy Skin." Health.com. Web. 17 Mar. 2016.

Lewin, Jo. "Eat Your Way to Fabulous Skin." BBC Good Food. Web. 17 Mar. 2016.

"Foods for Healthy, Supple Skin in Pictures." WebMD. WebMD. Web. 17 Mar. 2016.

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We value and respect our HERWriters' experiences, but everyone is different. Many of our writers are speaking from personal experience, and what's worked for them may not work for you. Their articles are not a substitute for medical advice, although we hope you can gain knowledge from their insight.