The best foods for the complexion contain antioxidants such as vitamins A, C, and E and omega-3 fatty acids. The nutrients in foods such as fish, certain vegetables, and dairy products improve your skin's texture and overall health. Certain foods for the complexion also protect your skin against damage from the sun. When choosing foods to eat for the best skin, look for whole foods and avoid processed or packaged foods.
Fish such as salmon is a great source of omega-3 fatty acids. High levels of omega-3s in foods for the complexion means your skin will have fewer wrinkles. Omega-3s also keep your pores clear, so you'll most likely experience few pimples or acne. Fatty acids also strengthen the membranes of cells, meaning your skin will be firmer and more youthful looking.
Omega-3s are also known for their ability to fight inflammation, which can protect your skin from damage. You'll find the fatty acids in other fish, such as snapper and tuna. If you do not eat fish, you can get plenty of omega-3s for your complexion from flax seeds, walnuts, and certain oils.
Antioxidants should also be found in foods for the complexion. Look to fruits and vegetables to keep your skin healthy and to protect it from the sun and other damaging effects. Fruits such as strawberries, blueberries, and grapes have high levels of antioxidants, which protect and strengthen the cells of the skin. Kiwi and other fruits high in the antioxidant vitamin C boost the levels of collagen in the skin, which keeps it firm and prevents sagging or wrinkles.
Other foods for the complexion include vegetables such as sweet potatoes. Sweet potatoes contain beta carotene, which will protect your skin from the sun. Sweet potatoes are also a great source of vitamin E, which helps the skin heal more quickly. Other vegetables to eat for your complexion include spinach and other greens, artichokes, and broccoli.
Nuts and seeds are also great foods for the complexion. Sunflower seeds are an excellent source of vitamin E, which slows down aging too. Pecans are also a good source of antioxidant vitamins, while peanuts provide B complex vitamins, which help prevent the skin from drying out. Most nuts are also good sources of zinc, a mineral that helps the skin heal faster and helps produce collagen.
Dairy products provide vitamin A, which keeps your skin soft and prevents over-drying. Vitamin A is also necessary for developing new skin cells. Choose dairy that is low in fat for the best results.