These 11 Foods Boost Skin Health

Skin products that replenish and protect always will be important for your skin, but eating the right foods makes their job much easier and maximizes your health in so many other ways.

If it’s going to be good for your heart, lungs, brain and other organs, it’s almost certain to be good for your skin, and vice versa.
Head to the produce aisle (and a couple of others) for these 11 foods as your first line of defense against dryness, fine lines and wrinkles, sun damage and other threats to skin beauty and health.

This wonder fruit is one of the best nonfish sources of omega-3 fatty acids, which are amazing for your heart and also for your skin. They regulate oil production and hydration, can defeat acne breakouts and defend against wrinkles and other signs of aging.

Bell Peppers
One bell pepper contains more than 100% of your daily vitamin C needs! It is also fiber-rich and carries a cache of carotenoids, which fight wrinkles by increasing circulation to your skin, and provide some defense against acne.

This is a rich source of a bevy of nutrients that benefit your complexion; vitamins A and C boost collagen production, speed healing and hold onto hydration, while zinc has anti-inflammatory powers against acne and scarring. That’s just for starters!

Dark Chocolate
Consuming dark chocolate made of at least 70% cocoa supplies you with plenty of manganese to help with nutrient absorption, including its own vitamins A, B1, C, D, and E, plus calcium and iron.

it contains hearty amounts of vitamin A, an antioxidant that promotes healthy skin cell turnover and fights acne.

Kidney Beans
Rich in fiber and protein, these tasty beans also regulate the metabolism of amino acids, fatty acids and several synthetic processes affecting the skin and other organs.

Like all citrus, oranges are powerhouses of vitamin C, and also have plenty of vitamin A via its precursor, beta-carotene.

The canned fish may not be at the top of your wish list, but like other oily fish it’s packed with omega-3 fatty acids and is also a great source of calcium because its bones are edible. The other species of fish high in omega-3s are salmon, mackerel, tuna, lake trout, herring and anchovies.

They contain astringent, anti-inflammatory and antioxidant elements that treat burns and protect against UV rays (but you still need sunscreen!) with vitamin C, and ellegic, hydroxy and salicylic acids.

Sunflower Seeds
Sprinkle shelled seeds into your salad or smoothie or bake them into cookies and bread.

Sunflower oil
Use sunflower oil in searing, sautéing, frying and in salad dressing. Both seeds and oil are high in vitamin E, linoleic oil and facilitate melanin production for skin protection.

One of the few good non-fish sources of omega-3 fatty acids, walnuts also have plenty of vitamin E and benefit skin both as a dietary staple and when applied directly to it.