1. Oranges
You’ve probably heard about the immunity-boosting power of oranges. But did you know that this sweet and juicy citrus fruit also has a positive impact on your skin? That’s because oranges are packed with vitamin C.
Vitamin C is an ingredient in many pricey skin creams, and for good reason. It is a powerful “antioxidant,” or substance that helps reduce the damage to skin caused by “free radicals.”
According to eDiets Director of Nutrition Pamela Ofstein “free radicals break down the collagen and elastin in the skin to cause wrinkles and advance the aging process.”
“Citrus fruits, like oranges, are full of vitamin C,” she says. “By including vitamin C rich foods in your diet, you can combat free radicals and have smooth, taut skin.”
Vitamin C can also help reduce inflammation and promote wound healing. Don’t care too much for oranges? Opt for other citrus fruits rich in this vitamin, such as grapefruits and tangerines.
2. Nuts
Everyone knows that nuts are an excellent source of protein. That’s why they’re a staple in so many diet plans.
But are you aware that a handful of tasty nuts each day can actually help combat the effects of the sun’s ha
rsh rays?
“Eating nuts and other vitamin E rich foods can help you reduce the effects of the sun,” says Pam.
Like vitamin C, the vitamin E found in nuts is a powerful antioxidant. It can also help skin retain its moisture, which results in a more youthful appearance.
There are many different types of nuts to choose from, but almonds, hazelnuts and walnuts are great choices.
If you’re not nuts about nuts, vegetable oils are another good source of vitamin E, according to Pam.
3. Carrots
You’ve probably heard that carrots are good for your vision, bu
t did you know that their health benefits actually extend beyond your peepers?
“Carrots contain vitamin A, which is necessary for skin tissue repair,” says Pam. “If you lack vitamin A in your diet, you may notice some skin changes.”
Such changes may include dryness and roughness, both of which make skin (and you!) appear older. So take a hint from Bugs Bunny and add some chopped carrots to your salad or dip crunchy carrot sticks into ranch dressing for a low-cal, skin-friendly snack.
Not a fan of this popular root vegetable? Other fruits and vegetables rich in vitamin A include cantaloupe, spinach and red peppers
4. Eggs
Eggs provide a number of health benefits and are a common ingredient in many diet plans. But it’s a little known fact that they also contribute to skin health. That’s because they contain selenium, a mineral with powerful antioxidant properties.
“Foods rich in selenium in can help protect the skin from the sun,” says Pam.
In addition, selenium can delay aging by protecting your skin quality a
nd elasticity. Selenium is most effective when it comes from your diet rather than a supplement. So feel free to eat eggs for breakfast or any time of day – your skin will thank you!
Can’t stand eggs? Other good selenium sources include whole wheat and garlic.
5. Seafood
You’ve probably heard that seafood is good for your health. After all, it’s at the c
ore of many healthy eating plans, including the Mediterranean Diet. But did you know that consuming fish and other seafood can also improve your complexion?
“Fish and other seafood are packed with omega 3s and oils. These essential fatty acids are important to the production of the skin’s oil barrier,” says Pam. “If you lack some of these EFAs, the skins natural behavior is to produce more oil, resulting in p
ossible skin problems.”
In addition, a diet rich in omega 3s can help reduce inflammation (a cause of premature aging) and stave off inflammation disorders of the skin, such as eczema and psoriasis.
Seafood is also rich in zinc, a known acne-fighter. So eat fish a few times a week to achieve a clear complexion and healthy glow.
Not a seafood lover? Give fish oil supplements a try instead. Just be sure to talk to your doctor before introducing any supplement into your diet.
