5 Foods for More Beautiful Skin

Let’s face it; we all want more beautiful, radiant skin. Everywhere you turn, there’s another lotion, potion, or cream promising a youthful glow. The good news is that research suggests that what you put into your body, is just as important as what you put on it just on it to help give you gorgeous skin. In today’s post, I have listed five “must have” beauty foods to give your skin a boost.

Mango: This super fruit delivers key nutrients that pack a powerful punch when it comes to skin health: vitamin C, vitamin A/beta carotene and folate. One cup of mango delivers a whopping 100% of the daily requirement of vitamin C. This antioxidant supports collagen formation, regeneration, and wound repair. What’s more, research has linked vitamin C with improved appearance of aging skin. A recent study found that people with a higher intake of vitamin C had a less wrinkled appearance and reduced skin dryness and thinning associated with aging.

Kale: As one of the most nutrient rich produce choices, it’s not surprising that kale can also help your skin look its best. Kale is loaded with potent antioxidants like vitamin a, C and carotenoids to help combat the stress of sun exposure and other environmental pollutants that can leave skin wrinkled and sallow. Studies indicate that lower levels of vitamin A may lead to a more wrinkled appearance. As a beauty bonus, kale is also rich in iron and B6, which can keep hair looking full and shiny. Just one cup of kale meets 180% of your vitamin A and 200% of your vitamin C daily requirements. All this in just 36 calories!

Salmon: In addition to their heart health benefits, the omega-3 fatty acids found in oily fish like salmon are important for your skin’s health. While the research is still early, one study published in the Journal of the American College of Nutrition found that older people who consumed more fish over their life had fewer wrinkles than those who are more meat. And the Omega-3s in salmon may even help protect against skin cancer. Researchers found that people who ate diets rich in fish oils and other omega-3 fats had a 29% lower risk of squamous cell skin cancer than those who ate very few omega-3 fats.

Tea: Tea contains compounds known as polyphenols that have potent antioxidant properties. According to some studies, polyphenols may help prevent sun-related skin cancers. Additionally, green tea is especially rich in a compound known as EGCG that may keep skin looking youthful. The use of unsweetened tea provides a side benefit of providing a calorie free source of hydration.

Edamame: Be sure to order a side of edamame with your sushi, as the isoflavones in the edamame beans (and all soy based foods) help to prevent the breakdown of collage, keeping skin firm and wrinkle free.

Small changes in our diet can lead to big results in our skin. What healthy step can you take today?


Katherine Brooking, MS, RD