Because of all of the important functions your skin performs, taking proper care of it is important. As your first line of defense against anything that might harm your body, your skin is a key indicator of a healthy lifestyle.

When it comes to keeping your skin healthy, there are a number of great products available to meet your skin care needs and target your specific concerns. What is less commonly known is that there are also a variety of foods that you can eat to help you achieve radiant skin! Here are a few of the most essential foods and nutrients you can add to your diet for that “lit from within” glow, as well as some of the benefits they can provide.

1. Pomegranates

Pomegranates are a good source of both Vitamin C and Vitamin E. They contain polyphenol antioxidants which help regulate the skin’s blood flow, giving it a rosy glow. The Vitamin E in pomegranates helps to fight free radicals, which are caused by factors such as smoking, pollution, or sun exposure, all of which can lead to premature skin aging.

2. Walnuts

Walnuts contain the omega-3 fatty acid alpha linolenic acid (ALA)., The benefits of this essential fatty acid include acting as an antioxidant and supporting the body’s natural inflammatory response. Omega-3 can also help reduce acne and slow the appearance of aging in the skin. Walnuts also contain copper, which supports collagen production.

3. Salmon

Another great source of omega-3 fatty acids is salmon. The omega-3 fatty acids in salmon can be converted from ALA but only in small amounts. This is what makes fatty acids from marine sources so important. In addition, salmon also contains a small amount of coenzyme Q10. CoQ10 is an antioxidant that helps to fight free radicals. Although natural CoQ10 levels usually decline with old age, regularly incorporating foods with CoQ10can help counter this effect.

4. Green Tea

The effects of green tea are more beneficial than most people realize, including multiple benefits for your skin. Green tea supports the body’s natural inflammatory response and protects cell structures including DNA from free radicals. It may also help in fighting redness and helping protect the skin from the damaging effects of UV rays. As well as being consumed, green tea can also have benefits when used as a topical skin treatment.

5. Dates

Dates are full of Vitamin A, Vitamin B, Vitamin C, protein, calcium, phosphorus, iron, and magnesium. They are an excellent resource for achieving beautiful skin. They help to enhance skin’s elasticity (meaning potentially fewer wrinkles), helping to strengthen the skin. Dates also have anti-aging benefits and can be used to combat a number of skin concerns.

To learn more about which vitamins and foods can help keep your skin looking healthy no matter your age, take a look at the infographic below. ■

Sources:

1)   http://www.ncbi.nlm.nih.gov/pubmed/18505499

2)   http://ods.od.nih.gov/factsheets/VitaminE-HealthProfessional/

3)   http://www.ncbi.nlm.nih.gov/pubmed/10416055

4)   http://www.ncbi.nlm.nih.gov/pmc/articles/PMC2577647/

5)   http://www.ncbi.nlm.nih.gov/pubmed/18471252