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10 Foods to Eat for Great Skin (And 3 Beverages)


One of the most important components of a healthy skin diet is vitamin A. One of the best places to get it is low-fat dairy products.

Fatty types of fish, such as salmon, contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They’re also a good source of high-quality protein, vitamin E and zinc.


Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.


Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein — all of which are nutrients your skin needs to stay healthy.


Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.

Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage.

Bell peppers contain plenty of beta-carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong.


Broccoli is a good source of vitamins, minerals and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn.


Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling.




Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity and skin dryness, as well as protect your skin from UV damage.

Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture.


The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness as well as improve its hydration, thickness and elasticity.


Resveratrol, the famous antioxidant found in red wine, may slow your skin’s aging process by impairing harmful free radicals that damage your skin.


Blackberries, blueberries, strawberries, and plums The common link between these four foods is their high antioxidant content. In a study recently published in the Journal of Agricultural and Food Chemistry, these four fruits weighed in with the highest "total antioxidant capacity" of any food. The benefits of these foods for a healthy skin diet are plentiful.


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