But first...Nutrition!
Also, as a registered dietitian, I must first address skin nutrition. The foods that we consume can play a significant role in the health of our skin. Plant-based foods, such as vegetables, fruits, nuts, seeds, and beans are especially rich in vitamins, minerals, and antioxidants, and studies even show that they can actually help improve skin elasticity and hydration. Enjoying a mostly plant-based diet, along with eating oily fish in moderation, is the best way to support healthy skin.
Water
Skin needs moisture to stay flexible. Even mild dehydration may leave your skin looking dry, tired and slightly grey. Experts recommend we drink six to eight glasses of water a day. All fluids count towards your daily allowance, but water is best.
Nuts and Seeds
Many nuts and seeds are full of vitamin E. Vitamin E plays a key role in protecting skin from oxidative damage and photo-aging. Be sure to include almonds, hazelnuts, pine nuts, and sunflower and pumpkin seeds in your diet.
Fish
Omega-3 fatty acids are not only necessary to help keep skin thick, supple, and moisturized, they help reduce inflammation, which can cause redness and acne.
Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Salmon, mackerel, and herring, are excellent sources.
This type of seafood is also a source of high quality protein, which is needed for maintaining the strength and integrity of your skin.
Lastly, fish provides zinc — a mineral vital for regulating inflammation and production of new skin cells.​
Food that are rich in vitamin C
Some fruits and vegetables not only contain antioxidants, but also contain healthy amounts of vitamin C. Vitamin C can help fight wrinkles. Some of the best foods for skin that are packed with vitamin C include:
citrus fruits
bell peppers
broccoli
strawberries
kiwi
Green Tea
Green tea has so many benefits for the skin, including:
*promotes DNA repair to help prevent skin cancer
*has anti-inflammatory properties to help reduce irritation, redness, and swelling
*is a antibacterial agent that helps kill acne bacteria
*caffeine and tannins in green tea help shrink blood vessels around the eyes to reduce puffiness and dark circles
Avocados
Avocados are not only high in healthy fats that keep the skin flexible, springy, and moisturized, they also contain compounds that may protect the skin from sun damage.
Avocados are also a great source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage.
