Skin Care & Nutrition

Overview
Radiant skin is a reflection of a health. Unfortunately skin is attacked daily by billions of free radicals including air pollution, iron in tap water, UV rays, stress, cigarette smoke and poor diet. Free radicals cause skin cells to break down, accelerating premature aging. Nutrients found in a healthy diet can neutralize free radicals, bolstering your skin from the inside to keep it glowing on the outside.
Antioxidants
Foods that contain antioxidants are key for healthy skin. Vitamin C is one of the most powerful because it helps both in the production and protection of collagen. For Vitamin C eat blueberries, oranges, Brussels sprouts, broccoli, strawberries, green peppers and kiwi. Pomegranate juice is another powerful source of antioxidants. It contains anthocyanins, which help strengthen the walls of the tiny blood vessels that supply nutrients to the skin.

Beta-carotene is another antioxidant and a must for healthy skin. It can be found in deep yellow, orange and red fruits and vegetables. Recent research published in the 2001 "International Journal For Vitamin and Nutrition Research", notes that antioxidants lycopene and lutein may protect the skin against harmful ultraviolet radiation from the sun. Both are plentiful in the pigment of red fruits and vegetables like tomatoes, watermelon, guava and pink grapefruit.

B Vitamins
B vitamins are skin-friendly nutrients that may help prevent skin disorders such as dermatitis, cracked lips, dry, flaky skin and skin lesions. Vitamin B is found in fat free milk, cheese, yogurt, whole grain cereals, bananas, chick peas, oats, peanuts, chicken breast, black beans, lentils and asparagus.
Vitamin E
To protect cell membranes and guard against UV radiation damage, you need vitamin E. Research published in the July 2006 "Journal of General Internal Medicine", suggests that vitamin E may work in combination with vitamin C to provide an extra boost of anti-aging skin protection. Eat eggs, avocados, spinach, seeds and whole grains to get your daily requirement of vitamin E.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential to healthy skin. They help maintain cell membranes which aids in moisture retention. Omega-3s also decrease ultraviolet inflammatory responses and offer protection against ultraviolet ray-induced skin lesions. The best source of omega-3 is cold water fish such as salmon and sardines. They're also found in walnuts, flax seeds, canola and olive oil.
Selenium
Selenium improves the elasticity of skin, helps to battle skin infections and repairs sun damage. It's also necessary for the production of glutathione, which neutralizes free radicals, and new research shows it might also help reduce the risk of skin cancer. Find selenium in Brazil nuts, whole-wheat bread, muffins, and cereals, turkey and tuna.
Fiber
Fiber keeps the digestive tract healthy and absorbing all the good nutrients your skin needs to stay radiant. Good sources of dietary fiber are whole grains, legumes, citrus fruits, nuts, and vegetables.
Green Tea
A study published in the 2001 "Archives of Dermatology" showed that green tea reduces sun damage and may help protect against the risk of skin cancer. The polyphenols in green tea also have anti-inflammatory properties to improve skin health .