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Published 05/26/2017

While genetics and lifestyle habits play a significant role in your skin health, the right foods can also help you fight acne, minimize wrinkles, and enhance your skin’s natural beauty.

1. Eating tropical fruits, like pineapple, that contain vitamin C will help defend your skin against damaging free radicals. Vitamin C is a powerful antioxidant that is naturally found in the skin, so eating tropical fruits and other vitamin C–rich foods can replenish your skin. Vitamin C also helps your body produce collagen, a protein that helps keep your skin firm and elastic. Try guava, papaya and kiwi as well!

2. Broccoli is high in antioxidants, including vitamins C and E. The vitamin C in broccoli aids in collagen production and keeps your skin healthy and supple, while vitamin E protects your skin cell membranes and guards against UV radiation damage.

3. Almonds are one of the best food sources of vitamin E. Eat whole almonds as a snack or add sliced almonds to salads, cereal, yogurt, stir–fry or baked goods. You can also toast almond slivers and serve them on top of fish, chicken, or even rice or pasta dishes. The vitamin E in almonds can help nourish your skin and protect it from the sun’s damaging UV rays. Just be sure to eat them in moderation, since almonds and other nuts are high on calories. 

4. Crunch on carrots to keep your skin healthy and vibrant. Carrots are high in beta carotene, an antioxidant that is converted to vitamin A inside the body. It helps repair skin tissue and protects against the sun’s harsh rays. Enjoy carrots raw in salads or with a low–calorie dip, or try roasting them to develop a rich, sweet flavor. Bonus! Cooked carrots deliver even more skin–friendly beta carotene than raw ones.)

5. It’s not a “food,” per se, but water is crucial when it comes to skin health because it flushes toxins out of your body, delivers nutrients to your cells, and keeps your organs functioning. It also helps keep your cells plump and full, which makes your skin look firmer and clearer. To get more water in your daily diet, fill up a large reusable container with ice–cold water each morning, and keep drinking from it throughout the day.

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