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What you put into your body shows in your skin. Certain foods have a positive impact on the way your skin looks.

So, we’ve compiled some of the best below for great skincare.

Strawberries, Citrus Fruits, Broccoli, and Red Peppers

Beauty help: smooths the skin and improves its look


Supporting evidence: These foods are very rich in Vitamin C, essential for the formation of collagen, which is directly responsible for supporting the structure of the skin and for the prevention of wrinkles.

Minimum quantities: two 1-cup servings of any of these fruits, and one serving of red peppers or broccoli per day.

Almonds and Sunflower Seeds

Beauty help: UV protection

Supporting evidence: These foods are rich in Vitamin E, which is a powerful antioxidant. Antioxidants help to protect the skin against the destructive action of free radicals generated by sun rays and pollution factors. Vitamin E is present in the top layers of the skin, offering protection to the membrane of the superficial cells, in order to keep the skin safe and moisturized.

Minimum quantities: two tablespoons of sunflower seeds or 23 almonds a day.

Dark Orange and Red Vegetables, and Leafy Greens

Beauty help: improved freshness of the skin

Supporting evidence: Beta-carotene is a pigment that gives these foods their dark orange or red color. This substance, present in many products such as sweet potatoes and squash, is a powerful antioxidant. The human body turns beta-carotene into Vitamin A, which regulates the cell production and rejuvenation. The result is a smooth skin surface, as well as the repairing of sun-caused damage. Beta-carotene, lutein, and lycopene are very effective in repairing sun damage and in offering protection against UV rays. Kale and spinach, as well as other leafy greens, are also very rich in beta-carotene. If you still have acne scars after trying this then check out

Minimum quantities: three 1-cup servings every day.

Fortified Cereal, Oysters, and Lean Meats (Pork, Poultry)

Beauty help: youthful appearance and glow

Supporting evidence: These foods are excellent sources of zinc and iron, two minerals that help the skin to maintain its health and its functions. Zinc can stimulate cell production, as well as natural cell sloughing, which promotes rejuvenation.  Iron is used by red blood cells to carry oxygen to the skin, making your complexion glow.

Minimum quantities:  1 serving of cereal of your choice (one cup), 1 serving of meat or poultry (not bigger than your palm), or 3 oysters a day.


Beauty help: soft and lustrous skin

Supporting evidence: Skin cells are mainly made from water. When you get dehydrated, your skin becomes dull and dry, too. However, this doesn’t mean you have to rush into drinking 8 glasses of water every day because the water you take from foods, coffee, and other drinks also counts. Just make sure you drink water consistently throughout the day, and you’re going to be fine. Drink it mainly whenever you get thirsty.

Minimum quantities: 6 cups a day is the optimal water intake of the average individuals.

These foods are all proven to improve the way your skin looks and feel. There is some research suggesting that they are powerful, but nothing is for sure just yet. Until new studies will get published, you may want to make them part of your healthy diet, as they surely have some interesting benefits.


Wild Salmon, Atlantic Mackerel, Walnuts

Beauty help: fewer wrinkles and fine lines

Supporting evidence: These fish and walnuts are rich in omega-3 fatty acids, very effective in fighting inflammation in the body, produced by free radicals and stress. It’s a well-known fact that free radicals attack and destroy collagen, causing premature aging signs such as the wrinkling and saggy skin. There’s still research to be done, in order to prove that the anti-inflammatory effects of omega-3 are linked to a more youthful look of the skin. Nonetheless, omega-3 is good for you, as it has lots of benefits for your heart and for your circulatory system. This is why it’s not bad to eat it anyway.


Minimum quantities: two 5-ounce services of any of these fish per week; on the days without fish on the menu, you should eat 1 oz of walnuts or a few fortified eggs.


6 of the Best Foods for Clear Skin
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6 of the Best Foods for Clear Skin
What you put into your body shows in your skin. Certain foods have a positive impact on the way your skin looks.
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