Your skin is your body's largest organ, and just like other organs, it needs good nutrition. Eating a balanced diet with a variety of healthy foods is good for your skin and your health in general. There are also a few specific nutrients your skin needs:
- Vitamin C is necessary for collagen production.
- Vitamin A is also necessary for strong healthy skin.
- Selenium may help prevent skin cancer.
- Omega-3 fatty acids may help reduce dryness of your skin.
- Zinc helps heal skin wounds.
- Antioxidants may reduce damage from sun exposure.
You can get all those nutrients in the form of individual dietary supplements if you want, but if you eat a balanced diet with plenty of fruits and vegetables, whole grains, legumes, nuts, seeds and low-fat dairy products, you should get all of the nutrients your skin needs.
Strawberries - rich in vitamin C and antioxidants.
Blueberries - not as much vitamin C as strawberries, but lots of antioxidants.
Red, orange, yellow and dark green fruits and vegetables - pigments contain antioxidants like lycopene and the precursors for vitamin A.
Oysters - rich in zinc while remaining low in fat.
Salmon - excellent source of omega-3 fatty acids and protein, without being high in calories.
Brazil nuts - very high in selenium and healthy fats, but they're high in calories, so you only need a few every day.
Green Tea - polyphenols in green tea may help protect your skin from sun damage.
You may also wish to limit your consumption of highly processed foods that contain lots of sugar, fat and sodium. And don't forget to keep your body hydrated with plenty of fresh water and other healthy beverages.
Article courtesy of nutrition.about.com, found with sources, here.