Eating for Better Skin
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Eating for Better Skin

Here, 10 tips to get glowing skin -- naturally.

Nutrients for Clear Skin

women eating apple

You can slather on countless creams and lotions, but if your diet isn't up to par, your skin can't look its best. Here, 10 things to eat (and avoid!) for a gorgeous complexion:

1. Drink up. While water doesn't actually hydrate your skin from the inside out, it does keep your circulatory system working optimally. That, in turn, keeps skin glowing and rosy. Try to drink eight glasses of water each day.

2. Stock up on fruits. They contain powerful antioxidants that help fight free radicals, chemicals that form in the body in response to things like pollution and stress. Free radicals cause the skin to become dull and tired-looking; antioxidants combat this.

3. Add fat. Forget fat-free diets -- a lack of fat in your diet can cause skin to become dry and itchy. Stick to healthy, unsaturated fats (such as those in olive oil, fatty fish, and almonds).

4. Avoid caffeine overload. Caffeine acts as a diuretic, sucking water from your body and dehydrating your skin, making it look sallow and lose elasticity. Limit your caffeine intake.

5. Boost beta-carotene. Found in dark orange fruits and veggies, beta-carotene has been shown to help skin protect itself from the sun. (Note: You still need a daily sunscreen!) Load up on carrots or orange-fleshed squash.

More Tips

6. Increase selenium intake. This mineral, now found in topical creams, helps skin internally, too, by boosting its elasticity. According to the American Academy of Dermatology, research suggests it can also protect skin from sun damage. Find selenium in whole grain cereals, eggs, and garlic.

7. Fight wrinkles with Vitamin E. It has been shown to reduce fine lines and improve skin texture. Aim for 400 mg a day (this may be easiest to do with a supplement).

8. Watch alcohol. Alcohol causes blood vessels to dilate, sending more blood to the skin. While this flush can look good in the short term, if you're prone to conditions like rosacea, it can actually make your skin look worse over time. What's more, alcohol dehydrates the body, causing dryness and dullness.

9. Avoid excess calories. While they can't immediately affect your skin, too many calories can lead to weight gain, which in turn can result in overstretching of the skin. Staying at a healthy weight will keep skin in its best condition.

10. Eat more C. It's found in topical creams as an anti-ager, but researchers have found that it works internally, too, protecting against sun damage and free radicals. Find Vitamin C in citrus fruits, tomatoes, and spinach.