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Top 10 Foods for Healthy Skin

by Monica Prata

skincare food

Altering your diet is a simple and inexpensive way to look and feel better. Beyond balancing your diet and reducing junk foods and alcohol, there are specific foods that you can incorporate to improve skin tone, complexion and clarity. With Americans spending over $8 billion a year on cosmetic products, it's a wonder that more people don't take the additional, highly affordable step of improving their diet. Here are the top ten foods that have proven to reduce premature aging while increasing radiance and enhancing the overall quality and appearance of the skin.

1. Green Tea
Green tea is rich in antioxidants, reducing inflammation and protecting cell membranes. Antioxidants also reduce the damage of sunburn, which in turn reduces the risk of skin cancer. Polyphenol, also present in green tea, aids in the reactivation of dying skin cells. In addition to it's healthy skin promoting properties, green tea contains vitamins C, D and K, as well as riboflavin, zinc, calcium, magnesium and iron. If healthy skin is high on your list of priorities, try switching your morning coffee for green tea to infuse your diet with a serious dose of antioxidants.

2. Salmon
Salmon, among other fatty fish, are high in essential fatty acids which keep your skin feeling soft and smooth. Omega-3s help keep cell membranes healthy by preventing harmful substances from entering cells and in reducing the body's production of damaging inflammatory agents.

3. Avocados
High in Vitamin E, avocados help skin retain moisture, preventing premature aging. Vitamin E also prevents pale complexions and acne, so next time you're at a party, do your skin a favor and reach for the guacamole!

4. Blueberries
Blueberries are one of the highest sources of antioxidants. Antioxidants fight premature aging and skin damaging disease. Antioxidants in blueberries neutralize DNA damaging free radicals, reducing cell damage. In protecting skin from damage and disintegration, skin looks younger for longer!

5. Water
Nutritionists recommend drinking six to eight glasses of water a day. Drinking within or above your recommended intake will help you sweat more efficiently, keeping the skin clean and clear. Avoiding sugary, caffeinated or alcoholic beverages will prevent dehydration and puffiness.

6. Mangoes
Containing high levels of beta-carotene and Vitamin A, mangoes are incredible for the skin and especially beneficial for those suffering from acne. The vitamin A in mangoes aids in repairing dying and damaged skin cells, promoting clear healthy skin.

7. Carrots
Carrots are an excellent source of Vitamin A, a necessary component for healthy skin. Vitamin A promotes the development and maintenance of skin cells. Deficiencies in vitamin A often result in dry skin.

8. Potatoes
Just one potato a day fulfills 75% of the recommended daily copper intake. Copper, working together with zinc and vitamin C, build elastin fibers, preventing your skin from sagging to keep it looking strong and firm.

9. Citrus Fruits: Oranges, grapefruits, lemons and limes
Bioflavonoids and vitamin C found in citrus fruits keep skin feeling firm and looking young by promoting collagen production in skin.

10. Iron Rich Foods: spinach, eggs, red meat
Iron deficiencies cause anemia which results in sallow, yellowing skin and dark circles under the eyes. Not incorporating enough iron into your diet can easily yield similar results.

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