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Maintaining an overall healthy diet not only offers your body the energy and nutrition that it needs to function, but offers several health benefits as well.
Healthy eating is not about strict nutrition philosophies, staying unrealistically thin, or depriving yourself of the foods you love. Rather, it’s about feeling great, having more energy, and keeping yourself as healthy as possible…all of which can be achieved by learning some nutrition basics and using them in a way that works for you.
The studies on diet and skin don’t reveal anything we don’t already know. Diets rich in fruits and vegetables are good for us, skin included. These days we seem to be living in the fast-food age and the condition of your skin is often neglected. You still can't beat the old fruit, vegetable and lean meat diet when it comes to good health and a good complexion.
But where do you start and how do you know which foods will provide the most benefit?
This report gives you a platform on which to build the best selection of foods for you, based on your individual needs, overall health and the skin care goals you hope to achieve.
Let’s face it; we don’t all share the same palette or preferences when it comes to the taste, smell and texture of what we eat. Of the 53 options listed in this report, there are surely some that will appeal to you…get you on the road to better skin health and promote your overall sense of well-being.
We hope you find this information useful…enjoy!
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– All Rights Reserved

Acerola Cherries Your average cherry doesn’t supply a lot of vitamin C, but that’s not true for Acerolas. One of these cherries supplies 100% of your daily allowance for vitamin C, which is great news for your skin. As an antioxidant, vitamin C fights skin damage and wrinkles. It also plays a central role in the production of collagen, the structural protein in your skin.
Almonds Not only is it a gorgeous shape for your eyes, almonds are also great for your complexion. With 150% of your daily need for vitamin E, it’s no wonder that getting a bit nutty is good for you.
Vitamin E's rich oils moisturize dry skin, and its antioxidants protect against skin damage and premature aging.
Apples Quercetin, an antioxidant and flavonol in the peel of many apple varieties, provides hefty protection from the “burning” UVB rays that trigger skin cancer. Get the biggest dose from Monroe,
Cortland, and Golden Delicious apples. Eating two or more apples a week for 1 year reduced the risk of dying from heart disease by
15% in one study of 34,000 healthy postmenopausal women.
Whatever variety you choose, be sure to eat the peel, the source of nearly all the antioxidants.
Avocados This creamy, green fruit is abundant in essential oils and B-complex vitamins that nourish your skin, inside and out.
Niacin (vitamin B3) is especially important for healthy skin, and avocados contain lots of it. Niacin, an anti-inflammatory, soothes your irritated skin and red, blotchy skin. One avocado has 3.8 mg niacin – 27% of your daily need.
Baked Potatoes A plump, steaming baked potato is good for your skin. Eat one baked potato (with the skin) to get 75% of your daily copper need. This essential mineral works with vitamin C and zinc to produce the elastin fibers that support skin structure. Too little copper in your diet can reduce your skin’s ability to heal and cause it to become rigid and lifeless.
Bell Peppers Women who eat green and yellow vegetables regularly tend to have fewer wrinkles, especially around the eyes.
Also, studies found that carotenoids, the antioxidants in yellow and orange veggies, can decrease your skin's sensitivity to the sun (this, however, does not eliminate the need for sunscreen). Aim for about two cups of peppers daily.
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Berries Plums, strawberries, blueberries and blackberries have a great antioxidant capacity. All types of berries are nutritious and low in calories. One cup of strawberries contains over 100 mg of vitamin
C, almost as much as a cup of orange juice. We need vitamin C for immune system function and for strong connective tissue. What this means is the more of these we have, the longer our skin will look youthful and healthy.
Broccoli This is a great vegetable that has many different health benefits which is why you’re always hearing that you should “eat your broccoli”. One of the things it contains a whole lot of is Vitamin
A, a vitamin that is great at improving the turnover of cells in the skin. This means that when you eat broccoli, your skin gets renewed more quickly and the freshest (nicest looking) skin is on top where everyone you meet can see it.
Brussel Sprouts Most people think that you have to eat citrus fruits to get Vitamin C but there are a few vegetables out there that have it as well. These sprouts are good source of another antioxidant vitamin A, provides about 754 IU per 100g. Vitamin A is required for maintaining healthy mucus membranes and skin and is also essential for acuity of vision.
Cantaloupe Aside from being a significant source of vitamin A, cantaloupes are also good sources of vitamin C. Vitamin C is an antioxidant which functions in the water-soluble parts of the body.
As you know, antioxidants help fight free radicals in your body. Free radicals spread damage to your cells, causing diseases and signs of aging.
Carrots Think of carrots as orange wonder wands - good for the eyesight, and good for clearing up breakouts. No magic here, though, just plenty of Vitamin A, which prevents overproduction of cells in the skin's outer layer. That means fewer dead cells to combine with sebum and clog pores. Plus, vitamin A reduces the development of skin-cancer cells.
Coconut - Coconut provides quick and lasting boosts of energy. It also benefits the outward appearance of the body in a number of ways, including softening skin, reducing the appearance of wrinkles and fine lines, controlling dandruff, and keeping the scalp and hair healthy. Be careful how much you eat, however, because coconut is high in fat and calories.
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Cooked Tomatoes Lycopene, the phytochemical that makes tomatoes red, helps eliminate skin-aging free radicals caused by ultraviolet rays. Cooking tomatoes helps concentrate its lycopene levels, so tomato sauce, tomato paste, and even ketchup pack on the protection. Tomatoes are a treasure of riches when it comes to their antioxidant benefits. In terms of conventional antioxidants, tomatoes provide an excellent amount of vitamin C and betacarotene; a very good amount of the mineral manganese; and a good amount of vitamin E.
Cottage Cheese Dairy is good for your bones and face. But it’s the selenium in cottage cheese, not the calcium, which makes us wild for the creamy curds. Selenium, an essential mineral, teams up with vitamin E as a powerful free radical-fighting antioxidant duo.
Plus, it’ll protect against skin cancer and fight dandruff.
Cranberries They are rich in flavonoids, which have been found to have anti-cancer, anti-bacterial, anti-viral and anti-inflammatory properties, making them very valuable to your overall well-being.
Not only are cranberries jam-packed with antioxidants, but they also act as a natural breath mint. Cranberries help to rejuvenate the skin and are rich in caroteinoids, vitamin A which are the pigments responsible for its color and antioxidant properties. They are also rich in vitamin C , helping with collagen production, see collagen information and delaying cellular oxidation. Cranberries will also help to delay aging skin.
Dark Chocolate Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and provide sun protection. In a study from the Journal of Nutrition, women who drank cocoa fortified with a chocolate bar's worth of flavonols had better skin texture and stronger resistance to UV rays than those who drank significantly fewer flavonols.
Edamame – This little gem is rich in isoflavones that act like antioxidants, scavenging for and mopping up harmful free radicals caused by sun exposure. Isoflavones may also help to preserve skin-firming collagen that begins to decline in our 20s. Edamame is also rich in protein, fiber, and heart-healthy mono-unsaturated fats.
It's gluten-free, low in carbohydrates and is diabetes friendly.
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Eggs Eggs are a good iron-providing alternative for people who don’t want to eat much red meat. Another reason to give eggs a place at the breakfast table, smooth skin. Eggs can help you feel fuller longer thanks to the protein in the whites and yolk. Eggs are also rich in 2 key skin-smoothing nutrients, choline and lutein.
Choline helps make up fatty portions of cell membranes and is essential for healthy skin cell function. Lutein is a carotenoid antioxidant that helps preserve the skin’s elasticity and prevents free radical damage to skin cells.
Figs A study found that a mere handful of dried figs will increase antioxidant plasma levels for up to four hours (much longer than most other foods). They also contain exfoliating alpha hydroxy acids. Did you know that due to their high water content, mashed figs act as a very good skin cleanser and help in preventing and curing acnes and pimples. When applied on skin, baked figs can cure inflammations like abscesses and boils. Daily consumption of soaked figs (2-3) is an effective remedy for curing hemorrhoids or piles.
Flaxseed Oil It’s no secret that omega 3s are great for your skin, but did you know that flaxseed oil is one of the best sources of this essential fatty acid? That’s great news if you’re not a fish-lover. Just one teaspoon of flaxseed oil per day provides 2.5 grams of omega
3s, which, in turn, hydrates the skin. Essential fatty acids also dilute sebum and unclog pores that otherwise leads to acne. These little seeds offer a payload of omega-3 fatty acids, which erase spots and iron out fine lines. The British Journal of Nutrition reported that participants in one study who downed about half a teaspoon of o-3s in 6 weeks experienced significantly less irritation and redness, along with better-hydrated skin.
Garlic This is another useful herb offering numerous health benefits. This is an efficient anti-inflammatory agent that combines to eliminate heavy metals from body and thereby helps in maintaining ever glowing and healthy skin. Garlic is an excellent source of manganese, a very good source of vitamin B6 and vitamin
C and a good source of selenium.
Grapefruit Pick a pink one, though, because pink grapefruit gets its pink-red hue from lycopene, a carotenoid that may help to keep your skin smooth. In a study published in the European Journal of
Pharmaceutics and Biopharmaceutics, researchers found that of the individuals studied, those who had higher skin concentrations of lycopene had smoother skin.
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Grapes Grapes are rich source of antioxidants called polyphenols that helps to keep middle-aged skin from sagging. This polyphenols improves skin’s elasticity by strengthening collagen, the primary protein in skin’s innermost layer. It also provides protection from heart attack and stroke.
Green Beans - These low-calorie beans can help you grow thicker hair and healthier nails. Green beans are a star Feed Your
Face food because they’re one of the richest sources of silicon (not to be confused with silicone ). The USDA has not yet established recommended daily intakes (RDIs) of silicon, but 10 mg per day seems to be adequate for strengthening hair and nails, according to recent studies. Organic green beans, since they retain more silicon from the soil are better than canned.
Green Tea Green tea releases catechin, an antioxidant with proven anti-inflammatory and anticancer properties. Research found that drinking 2 to 6 cups a day not only helps prevent skin cancer but might also reverse the effects of sun damage by neutralizing the changes that appear in sun-exposed skin. (The tea's antioxidants degrade as it cools, so drink it while it's hot).
Kidney Beans They're high in zinc, and studies indicate a correlation between blemishes and low zinc level. That may be because of zinc's healing properties. Have a four-ounce serving of kidney beans to help you stay in the clear. In addition, studies show topical zinc to be as effective against acne as antibiotics are.
Kiwi An uncelebrated hero of supple skin is kiwi. This tangy-sweet treat packs more vitamin C per ounce than practically any other fruit. Vitamin C helps maintain the collagen in our skin, keeping it firm. But this nutrient can quickly evaporate through exposure to air, water, or heat. Kiwi is an ideal carrier since it locks in the juicy benefits firmly beneath its furry skin.
Mangoes Mangoes have more than 80% of your daily requirements for vitamin A, which is why they’re such a great face food. Vitamin A maintains and repairs skin cells; a deficiency will result in a dry, flaky complexion. As an antioxidant, vitamin A also fights free radical damage that can prematurely age the skin. And with fewer than 70 calories per serving, this succulent fruit is the perfect pick for your figure, not just your face.
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Mushrooms - This fungus isn’t just for soup; it’s rich in riboflavin, a
B vitamin that’s vital to your skin. Riboflavin (vitamin B2) is involved in tissue maintenance and repair, and improves skin blemishes caused by rosacea. This vitamin is so important for skin repair that the body uses large amounts after sustaining a burn or wound, or undergoing surgery. Fungi are packed with nutrients such as B6, folate, niacin, riboflavin, iron and potassium.
Oatmeal Steel-cut oatmeal is less processed than other varieties, so it retains more vitamins. Plus, it takes longer to break down in your body, which helps keep your blood sugar stable. This is important because studies found that spiked blood sugar elevates your body's level of androgens, hormones that can contribute to wrinkles. Oats are also exceptional for dry skin healing.
Extra-virgin olive oil - This healthy fat contains essential fatty acids (EFA) that help your skin resist UV damage. EFAs are also part of the cell membranes that help hold in moisture. The body can’t synthesize EFAs, so consume about 1 tablespoon of olive oil daily to keep skin supple. Recent research suggests that hydroxytyrosol, a component in olive oil, lowers cholesterol and helps prevent obesity and diabetes by boosting the energy centers in your cells. Using it at meals also wards off your next round of hunger pains so you’re less likely to snack.
Oysters Whether they’re an aphrodisiac or not, oysters are a love fest for skin. They fight pimples because they’re rich in zinc. The mineral affects sebum production, a deficiency may contribute to acne. Zinc also helps boost elastin (the skin's elastic protein) production with the help of vitamin C.
Papaya - A cup of papaya has 500 ORAC points, vitamins A, C and
E as well as the exfoliating enzyme papain. This big fruit also contains chymopapain, and these two powerful enzymes act together to aid digestion by breaking proteins into amino acids. The papain content alone is highly beneficial as a topical treatment for cuts, stings, burns, and rashes. Papain and chymopapain also lower inflammation and improve the healing of burns by breaking down the inactive proteins in the skin, which helps to remove dead tissue and speed up healing.
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Pecans These are one in a short list of foods rich in Vitamin E, a nutrient that’s vital to skin health. By forming a protect barrier in the cell membranes of your skin the vitamin E found in pecans helps to ward off free radicals and therefore helps to keep the skin firm and elastic. Pecans contain the highest amount of antioxidants of any tree nut. Antioxidants are substances that protect the cells of the body from free radical damage, which may help to prevent diseases such as Alzheimer’s and cancer.
Pomegranates They're packed with polyphenol antioxidants.
Polyphenols fight free radicals and regulate skin's blood flow, giving your skin its rosiness. One pomegranate or a few glasses of juice daily should do the trick. When applied to skin, the fruit’s antioxidants help smooth lines and moisturize. Consuming pomegranates regularly can help prevent acne and eliminate its root causes by correcting digestive problems and promoting healthy circulation of the blood. The fruit is rich in iron, a constituent part of hemoglobin that helps absorb oxygen. Oxygen is carried to the skin cells making the skin look fresh and smooth.
Quinoa - It has more protein than other grains and, unlike the rest of the edible grass family, it contains a balanced set of amino acids.
It is notable as a source of riboflavin (vitamin B2), which is necessary for energy production within cells. It is a good source of calcium, which is extremely important for the growth of healthy teeth, bones and skin.
Lean red meat Some people have poor skin because they don’t have enough iron in their diets. If you are concerned that you’re too pale or you have dark circles under your eyes then you may need more iron. Red meat is a great source of protein but make sure that you’re not eating red meat that is too high in fat.
Romaine lettuce Six leaves provide more than 100% of your DV of vitamin A, which revitalizes skin by increasing cell turnover. The mineral potassium in romaine gives skin a refreshing boost of nutrients and oxygen by improving circulation. That same serving of romaine contains 45% of the DV of vitamin K, which a recent study shows activates a protein that supports vascular health — making a future with bulging leg veins less likely.
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Safflower Oil The omega-6 fatty acids found in safflower oil can be the ultimate moisturizer for people who suffer from dry, flaky, or itchy skin. They keep cell walls supple, allowing water to better penetrate the epidermis. Scientists have found that this oil may even help people who suffer from severe conditions such as eczema.
Salmon Our skin needs essential fatty acids. Salmon is a very good source of easy digestible proteins (amino acids), fatty acids like omega-3 fatty acids in form of triglyceride, vitamins like vitamin-
D, vitamin-A and some members of vitamin-B family and minerals like selenium, zinc, phosphorus, calcium and iron. It has been shown to improve skin texture, brighten eyes, skin, hair and nails.
Sesame seeds They are also rich source of vitamin E which preventing the skin from free radical damaging. Also, they contain copper which is necessary for the production of a certain type of antioxidants that protect the skin. Just 1/4 cup of sesame seeds provides seventy four percent of your recommended daily intake of copper.
Snapper This tropical fish, like salmon, is also sky-high in antiinflammatory fats, and it harbors another beautiful skin booster - the mineral selenium. Selenium has the ability to reduce the risk of sunburn and promote an even skin tone. Red snapper provides almost the entire recommended daily value of vitamin D. A 3-oz.
serving provides 347 international units of the vitamin. Vitamin D is important for metabolizing calcium, which helps maintain bone health
.
Soy Milk – While not technically a dairy product, this milk is rich in vitamins A, B1, and B2. In addition to benefits for the skin, the lactose intolerant or vegan will enjoy the high levels of protein and calcium. Soy milk is chock full of proteins, amino acids, and lipids found in soy beans that allow for rapid hydration and cell regeneration. Soy also is instrumental in repairing the skin, and keeping it soft and flexible, therefore avoiding the natural process of aging. Soy lipids are also a good antioxidant and aid in eliminating free radicals from the skin.
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Spinach In a study published in the International Journal of
Cancer, people who ate the leafiest greens had half as many skin tumors over 11 years as those who ate the least. The folate in this veggie, which helps maintain and repair DNA, may reduce the likelihood of cancer-cell growth. This leafy green is an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6.
Sunflower Seeds This easy and healthy snack is perfect for your skin due to its high levels of healthy oils. A handful of these seeds contain nearly a day’s worth of Vitamin E and half your requirement of Vitamin B1. The seeds are incredibly rich sources of many essential minerals. Calcium, iron, manganese, zinc, magnesium, selenium, and copper are especially concentrated in sunflower.
Many of these minerals have vital role in bone mineralization, red blood cell production, enzyme synthesis, hormone production, as well as regulation of cardiac and skeletal muscle activities.
Sweet Potatoes They're loaded with vitamin C, which smoothes out wrinkles by stimulating the production of collagen. A recent study in the American Journal of Clinical Nutrition found that volunteers who consumed 4 milligrams of C (about half a small sweet potato) daily for 3 years decreased the appearance of wrinkles by 11 percent. In some studies, sweet potatoes have been shown to be a better source of bio-available beta-carotene than green leafy vegetables.
Canned Tuna Your favorite deli sandwich has a little secret:
Selenium. This nutrient helps preserve elastin, a protein that keeps your skin smooth and tight. The antioxidant is also believed to buffer against the sun (it stops free radicals created by UV exposure from damaging cells). An excellent source of high quality protein, tuna are rich in a variety of important nutrients including the minerals selenium, magnesium, and potassium; the B vitamins niacin, B1 and B6; and perhaps most important, the beneficial omega-3 essential fatty acids.
Turkey This bird is high in protein, selenium, and low in fat. It also contains iron, zinc, and B vitamins and is a favorite choice for sandwiches, as well as entrees. Choose turkey over other lunchtime meats for its high concentration of zinc. This mineral maintains collagen and elastin fibers that preserve skin's elasticity and firmness.
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Turnip Greens – These greens contain high levels of vitamin K and vitamin A while keeping a low calorie count. Turnip greens are a rich source of the three major antioxidants in the body, vitamin E, vitamin C and beta-carotene. These three vitamins work in unison to bring down the levels of free radicals in the body promoting healthier skin when consumed on a regular basis.
Water If your skin is not getting the sufficient amount of water, the lack of hydration will present itself by turning your skin dry, tight and flaky. Dry skin has less resilience and is more prone to wrinkling. As water is lost in large quantities every day, you need to replace it somehow. The unfortunate truth about drinking water and skin is that water will reach all the other organs before it reaches the skin. So, it's important to apply water to our skin and keep it there this will not only show a visible difference in hydration, but it can prevent wrinkles, as well.
Watermelon This is the most effective anti-aging food for healthy skin. It contains many nutrients like zinc, essential fats, selenium, vitamin E, vitamin C, vitamin B and vitamin A. This aids in combating against free radical damage and skin aging. Watermelon has the highest concentration of lycopene of any fresh fruit or vegetable. It is packed full of nutrition, hydrates and is low-fat.
Wheat Germ Don’t let the “germ” scare you – it’s actually just the embryo within a grain of wheat, and it’s nutritious. Wheat germ is a good source of biotin, a B vitamin that's crucial to skin health. A mild biotin deficiency can cause dermatitis, a condition characterized by itchy, scaly skin.
Low Fat Yogurt - Low fat dairy products are full of vitamin A. This essential vitamin does wonders for our skin. If you have a thyroid problem or diabetes that’s another reason for you to stock up on organic low fat yogurt. Plain low-fat (or whole-milk yogurt) contains lactic acid, which softens the skin, reduces wrinkles and hydrates dry areas. Spread it liberally on your face, arms or legs and rinse with warm water after 15 to 20 minutes.
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