Vitamins A and C. These two nutrients are extra good for your skin. You can find both in dark leafy greens, like Romaine lettuce. Orange vegetables, like carrots, sweet potatoes, and pumpkin are also packed with these vitamins.
Antioxidants. These substances are thought to protect against cell damage, a key factor in aging. Dark red and blue-black berries, fruits, nuts, vegetables, dark chocolate (yes!), and green tea are some of your best sources. You’ll also find lots of antioxidants in beans, which are an excellent source of protein as well. Remember -- your hair, skin, and nails are made of protein!
Vitamins, A, C, and E, plus selenium and Coenzyme Q10 are antioxidants that can benefit your skin. Get your start on healthy skin antioxidants with foods like beef, chicken, salmon, Brazil nuts, olive, soybean, and canola oils. Also look for them in citrus fruits, carrots, sweet potato, broccoli, fortified cereals, and eggs.
Omega-3 fatty acids. These are “good” fats, which may help fight aging of the skin. You can find them in coldwater fish like salmon and mackerel, which are also good protein sources. Also look for Omega-3s in walnuts and canola, soybean, olive, and flaxseed oils.
Proteins. Your body needs the amino acids found in proteins to help repair cells and make new ones. In addition to maintaining healthy hair, skin, and nails, proteins are vital for healthy muscles, bones, and blood. Choose proteins from animal sources like lean cuts of beef or pork, seafood, eggs, skinless chicken and turkey, and low-fat dairy foods. You can also find them in plant sources that include beans, nuts and seeds, and soy-based foods.
Iron. A diet lacking in iron can be associated with anemia and fatigue, but low iron is also linked to pale skin and brittle nails. Look for iron in foods like red meat, beef liver, chicken liver, iron-fortified breads and cereals, beans, dried fruits, and dark green leafy vegetables.
Water. Drinking water throughout the day helps hydrate your skin and leads to plump, healthy skin.