1. Strawberries, citrus fruits, red peppers, and broccoli
These boost a smooth texture for your skin.
Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin's support structure.
A strong support layer underneath helps smooth what's on top and prevent wrinkles.
2. Sunflower seeds and almonds
These aid sun protection
These seeds and nuts are loaded with vitamin E. Antioxidants act together like an army, protecting skin from free radicals, damaging agents introduced by things like UV rays and pollution. But E is on the front lines: Your skin's top layers contain high levels that guard cells' outer membrane so cells stay protected and healthy. Plus, strong membranes hold water in, keeping skin hydrated.
Aim for: 2 tablespoons hulled seeds or 23 almonds daily.
3. Vegetables that are dark orange and red, and leafy greens
Promote a fresh complexion
Beta-carotene is a type of carotenoid that gives orange and red veggies—like squash and sweet potato—their color. It also has antioxidant powers. Your body converts beta-carotene to vitamin A, which regulates cell production and turnover so skin's surface is smooth, Aim for: 6 cups a day. It's a good starting point.
Some research suggests that these foods improve and strengthen our skin but effects aren't totally proven. There is no harm in trying as the food is all healthy and will aid a healthy lifestyle regardless.
4. Wild salmon, Atlantic mackerel, walnuts
Beauty benefit: fewer wrinkles
These fish and nuts, plus fortified eggs, are bursting with omega-3 fatty acids, which fight inflammation in the body caused by sun and stress.