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The 11 best foods for healthy skin that you should eat

You can’t stop the aging process, but you can control how you do it. If you’re committed to eating healthier, you can help give your skin a boost.

You can’t stop the aging process, but you can control how you do it. The good news is that if you’re committed to eating healthier, you can help give your skin a boost.

Incorporating these foods into your diet can help you skip the photo filter and bring out your natural beauty. Add these foods to your grocery list to immediately improve your complexion.

1. Salmon

Salmon is rich in antioxidants that calm inflammation, says Joshua Zeichner, MD, director of cosmetic and clinical research in dermatology at Mount Sinai Hospital in New York City. “The free fatty acids serve as building blocks for healthy skin cells.” How, exactly? “Since our bodies don’t have the ability to produce the fatty acids, [eating them] helps reinforce your skin’s barrier, and keeps moisture in and irritants out,” adds Leslie Baumann, MD, certified board dermatologist and Founder of Baumann Cosmetic & Research Institute. She recommends eating wild salmon over farm-raised for an optimal dose of omega-3s.

2. Watermelon

“Though it may sound counterintuitive, the high concentration of water in watermelon can actually reduce the water retention that leads to puffiness around the eyes,” says Baumann. “And because watermelon is low in sugar—well, compared to many other fruits—you don’t have to worry about glycation, the chemical reaction that compromises collagen and leads to lines and wrinkles.”

3. Green Tea

“Since green tea contains polyphenols, making it an antioxidant and an anti-inflammatory, it can be used as a great toner to treat acne,” says Kaleroy Papantoniou, MD, a cosmetic dermatologist. “It’s great for healing blemishes and scars, flushes out toxins, and also keeps skin supple. The vitamin K in green tea helps lighten dark circles under the eyes, too. So, put used green tea bags in the fridge for a great 15-minute under eye treatment.”

4. Tomatoes

Tomatoes are rich in lycopene, a potent antioxidant to protect skin from UV damage, says Zeichner. In fact, a study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste daily showed 33 percent more protection against sunburn than a control group.

5. Carrots

A good snack choice, these vegetables are in high in beta-carotene, which protects your skin against the harmful rays of the sun. Beta-carotene is what gives plants their orange color and is found in other fruits and vegetables such as apricots, cantaloupe, mango, papaya, pumpkin, and sweet potatoes. Carrots are also a good source of magnesium, which relaxes nerves and muscles. Not getting enough magnesium can lead to poor sleep, and getting enough shut-eye is something that’s always good for your skin!

6. Avocados

They are good sources of vitamins C and E, which are two of the many antioxidants that help protect cells from damage. Avocados also contain lutein and zeaxanthin, which some early studies show may help improve skin tone. And avocados are rich in monounsaturated fat, which (like other fats and oils) helps your body absorb certain vitamins, including A, D, E, and K.

7. Olive Oil

“About 75 percent of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost,” says Marie Jhin, MD, certified board dermatologist and author of Asian Beauty Secrets. “The antioxidant polyphenols in olive oil could also quench damaging free radicals.”

8. Oranges

Research published in the American Journal of Clinical Nutrition shows that people who eat foods rich in vitamin C have fewer wrinkles and less age-related dry skin than those who don’t. Strawberries, red peppers, and grapefruit are all other great vitamin C sources, just to name a few!

9. Collards, Kale, Spinach

Really, any dark leafy green is an all-around nutritional powerhouse. You’ll get a virtual alphabet of vitamins from them, including lots of the antioxidants that are skin-friendly. Some studies show that people who eat two to three servings per week of dark leafy greens are less likely to develop skin cancer.

10. Kiwis

Did you know that kiwis have more vitamin C than oranges? Kiwis are helpful foods for skin health because vitamin C is a powerful antioxidant that help zaps free radicals in cells. Some studies show that vitamin C may protect skin against UV damage, help with the production of collagen, and make skin more hydrated. Eat kiwis when they’re fully ripe, as this is when they have the most antioxidants. Other good sources of vitamin C include blackcurrants, blueberries, citrus fruits, guava, red peppers, parsley, strawberries, and broccoli.

11. Yogurt

Not only is yogurt packed with protein, which makes it a filling snack, it’s also loaded with probiotics. Probiotics are live, friendly bacteria that help fight inflammation, including inflammation that worsens skin conditions such as acne, atopic dermatitis, and psoriasis. Probiotics can help with skin sagging and increasing skin’s hydration, too. Other foods that contain probiotics are kefir, kombucha, and sauerkraut.

Source: Eatthis/Webmd!

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