The Top Foods For Healthy Skin
By: Wendy Wu, R.D., M.S.
1. Drink Plenty of Fluids.
I need my iced coffee in the morning so I have to balance out my day drinking plenty of other fluids. Homemade barley tea, green tea, chrysanthemum tea or brown rice tea are good choices. Find barley and brown rice tea at Korean supermarkets; green tea everywhere and chrysanthemum tea at Chinese supermarkets (buy the dried flowers, put them into a tea leaf pouch, and let seep in hot water). Other delicious drinks include cucumber water, lemon water, and citrus fruit water. Avoid sugary beverages.
Left to Right: Barley Tea, Green Tea, Chrysanthemum Tea, Iced Lemon Tea, Water, Lemon Water, Cucumber Water, Citrus Water, and Brown Rice Tea .
2. Fruits and Vegetables. Eat the Colors of the Rainbow.
Colorful fruits and veggies are vital sources of antioxidants such as vitamin C, vitamin E, beta-carotene, selenium and lycopene that are skin saviors. Antioxidants have disease-fighting properties that protect cells from damage by substances called free radicals. They may also help keep your immune system healthy and reduce your risk for certain cancers and other diseases.
Vitamin C Aids in Collagen Production so it Keeps Your Skin Looking Healthy and Graceful.
Fruit sources of Vitamin C: Grapefruits, Guava, Kiwi, Lychee, Mango, Orange, Papaya, Passion Fruit, Pineapple, Strawberries.
Vegetable sources of Vitamin C: Broccoli, Bok Choy, Brussel Sprouts, Butternut Squash, Green Pepper, Kale, Swiss Chard.
Other sources: Chestnuts, Cod, Soybeans, Low-fat Yogurt, Edamame.
Left to Right: Grapefruit, Guava, Cantaloupe, Kiwi, Lychee, Papaya, Passion Fruit, Strawberry, Mango, Broccoli, Brussel Sprouts, and Butternut Squash.
Vitamin E Helps Nourish Your Skin and Protects it from the Sun’s Damaging UV Rays.
Fruit Sources of Vitamin E: Avocado, Blackberries, Blueberries, Cranberries, Guava, Kiwi, Mango, Nectarine, Papaya, Peach, Pomegranate, Raspberries.
Vegetable Sources of Vitamin E: Butternut Squash, Parsnip, Potatoes, Pumpkin, Swiss Chard, Taro.
Other sources: Almonds, Hazelnuts, Pinenuts, Sunflower Seeds, Eggs, Herring, Sardines, Edamame, Pinto Beans.
Left to Right: Almonds, Pinenuts, Sunflower Seeds, Avocado, Potatoes, and Giant Swiss Chard.
Beta-carotene Helps Repair Skin Tissue and Protects Against the Sun’s Harsh UV Rays.
Fruits Sources of beta-carotene: Cantaloupe, Mango, Papaya, Passion Fruit, Nectarines, Prune Plums, Peaches, Apricots.
Vegetable Sources of beta-carotene: Broccoli, Brussel Sprouts, Bok Choy, Butternut Squash, Carrots, Chinese Broccoli, Chinese Cabbage, Leeks, Spinach, Asparagus, Sweet Potatoes, turnips, kale.
Left to Right: Sweet Potatoes, Asparagus, and Leeks.
Other Worthy Mentions:
Selenium Helps Protect Your Skin Against Environmental Damage and Promotes Elasticity and General Skin Health.
Food Sources of Selenium: Brazil Nuts (1-2 nuts per day), Tuna (canned, light), Crab, Oysters, Whole-Wheat Pasta, Lean Beef, Shrimp, Whole-Wheat Bread, Turkey, Wheat Germ, Chicken Breast, Mushrooms, Eggs.
Left to Right: Whole Wheat Pasta, Brazil nuts, Oyster, Crabs, Mushrooms, and Wheat Germ..
Zinc Protects Your Cell Membranes, Helps Maintain Collagen, and Promotes Skin Renewal.
Food Sources of Zinc: Beef, Pork, Lamb, Nuts, Whole grains, Legumes, Oysters, Veal liver, Sesame Seeds (Tahini), Pumpkin, Squash and Dried Watermelon Seeds, Dark Chocolate, Cocoa Powder, Peanuts, Yeast.
Left to Right: Dark Chocolate, Pumpkin Seeds, and Oysters.
Lycopene, another Antioxidant that’s Good for the Skin. Several Studies Suggest that it may also Lower the Risk of Prostate Cancer and Cardiovascular Disease.
Food Sources of Lycopene: Tomatoes, Pink Grapefruit, Watermelon, Guava, Dried Parsley and Basil, Persimmons, Asparagus, Liver, Chili Powder, Red Cabbage.
Left to Right: Persimmons, Watermelon, and Tomatoes.