Nutrition

The Best Foods for Glowing Skin

Everyone breaks out, it’s just a fact of life. There’s nothing worse than waking up to dry skin or embarrassing blemishes. Luckily, there are foods that can help.

Vitamin A thins the outer layer of skin that produces pore-clogging cells. It also gets rid of sebum, the nasty, oily stuff skin glands produce that combines with dead skin cells to clog pores and leads to zits. Aim for the 5,000 recommended IU of Vitamin A each day. The body absorbs Vitamin A better because it is a fat-soluble vitamin. Olive oil, avocado, sweet potatoes and leafy greens such as kale or spinach are great sources of Vitamin A.

Zinc helps to keep skin’s oil production in check. Less oily skin means fewer pimples. The recommended daily value of zinc is 8 milligrams. Try oysters, turkey, beef, pork and ricotta to keep skin clear.

Omega-3 fatty acids maintain the body’s essential oils, which keep skin cells healthy. Most nutritionists suggest 600mg daily. Lean fish such as salmon and flaxseed are excellent sources.

When skin cells dry out, redness ensues, resulting in irritation. To avoid this, incorporate Niacin, a B vitamin, into your diet. Niacin strengthens the skin’s barrier and hydrates cells. Chicken, wheat flour, pork chops and light tuna are delicious ways to add more niacin into your diet.

Vitamin C destroys free radicals before they do any damage. Snack on strawberries, red bell peppers, kiwi, cantaloupe, pineapple, papaya, and cauliflower to reap the benefits. Vitamin E prevents dryness and tomato products, nuts and spinach will keep your skin moisturized.

Biotin is another B vitamin that is known to help with hair and nail growth. It can also help skin-cell turnover, which keeps skin looking fresh. Salmon, eggs and avocado are good sources of Biotin.

By Lindsay Barton

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