Want healthy skin? Well, what you eat can have a lot to do with a good complexion.
Dr. David Bank, President of the New York State Society for Dermatology and Dermatologic Surgery, shares the 10 best foods for your skin. Most of these foods are rich in vitamins, antioxidants, and good fats. In addition to these foods I would also add water as an important food. OK, so water isn't really a food group, but adding an adequate amount of water daily to your diet will also help in keeping your skin at its healthiest.
No. 1: Avocados: The creamy, green fruit is abundant in essential oils and B-complex vitamins that nourish your skin inside and out. Avocados also contain a lot of Niacin (vitamin B3), which is important for healthy skin since it acts as an anti-inflammatory and soothes irritated or red/blotchy skin.
No. 2: Mangoes: Mangoes contain more than 80 percent of your daily vitamin A requirements, which is essential for maintaining and repairing skin cells. A deficiency in vitamin A will result in a dry, flaky complexion. Mangoes also contain antioxidants, which fight free-radical damage that can prematurely age skin.
No. 3: Almonds: Almonds contain 150 percent of your daily vitamin E needs and are rich in oils that moisturize your skin. They also contain antioxidants.
No. 4: Cottage Cheese: The selenium in cottage cheese teams up with vitamin E as a powerful free-radical-fighting antioxidant team. Selenium also protects against skin cancer and dandruff.
No. 5: Acerola Cherries: Different from average cherries, Acerolas supply 100 percent of your daily vitamin C intake. As an antioxidant, vitamin C fights skin damage and wrinkles and plays a central role in the production of collagen, the structural protein in your skin.
No. 6: Oysters: Oysters fight pimples because they’re rich in zinc. The mineral affects sebum production, which is a deficiency that contributes to acne.
No. 7: Baked Potatoes: Trade French Fries for a steaming baked potato. One baked potato (with the skin) provides 75 percent of your daily copper needs. Copper when combined with vitamin C and zinc produce elastin fibers that support skin structure. Copper deficiency in your diet can reduce skin’s ability to heal and cause it to become rigid and lifeless.
No. 8: Mushrooms: Essential to your skin, riboflavin is found in mushrooms and is involved in tissue maintenance, repair and improves skin blemishes caused by rosacea. The body uses large amounts after sustaining a burn or wound, or when undergoing surgery.
No. 9: Flaxseed Oil: Flaxseed oil is one of the best sources of essential fatty acid. One teaspoon of flaxseed oil provides 2.5 grams of omega 3s, which hydrate the skin. Essential fatty acids also dilute sebum and unclog pores.
No. 10: Wheat Germ: Super nutritious, wheat germ is the embryo within a grain of wheat. It is a good source of biotin, a vitamin C that’s crucial to skin health. A mild biotin deficiency can cause dermatitis, a condition characterized by itchy, scaly skin.