The Best Fruits and Vegetables for Skin Health by Carole Jacobs and Chef Patrice Johnson with Nicole Cormier, R.D.
Fortunately, you don't need to swallow a zillion pills a day to consume the nutrients you need to take care of your skin. Fruits and vegetables are loaded with nutrients that nourish the skin. Combine them in juice and you'll get the benefits of each fruit or vegetable's unique antioxidants, phytochemicals, vitamins, and minerals.
Here is a list of the best dietary sources of the nutrients you need:
selenium |
whole-grain cereals, seafood, garlic, eggs |
zinc |
fresh oysters, pumpkin seeds, ginger, pecans, Brazil nuts, oats, eggs, lean meat, poultry |
silica |
leeks, green beans, garbanzo beans, strawberries, cucumber, mango, celery, asparagus, rhubarb |
omega-3 fatty acids |
salmon, halibut, sardines, albacore, trout, herring, walnut, flaxseed oil, canola oil, shrimp, clams, light chunk tuna, catfish, cod, spinach |
The typical American diet is overabundant in omega-6 fatty acids found in baked goods and grains, and lacking in omega-3s. Balancing your intake of omega-3s with omega-6s will result in smoother, younger-looking skin. If you're finding it difficult to get enough, fish oil capsules or evening primrose oil supplements can help keep your skin smoother and younger-looking.
The Power of Vitamin C
<p>Getting enough vitamin C is easy because it's found in an abundance of foods, including citrus fruits, bell peppers, broccoli, cauliflower, and leafy greens. You can also take vitamin C supplements, up to 500 to 1,000 milligrams per day, according to the American Academy of Dermatology.</p>
Getting Enough E
<p>Vitamin E is found in scores of foods, including vegetable oils, nuts, seeds, olives, spinach, and asparagus. You can also take a supplement, but beware that doses over 400 International Units per day be can toxic.</p>
<p>In addition to consuming these vitamins in juices, it's important to wear a sunscreen with an SPF of at least 25 and limit your sun exposure.</p>
Getting Enough Vitamin A
<p>Many fruits and vegetables are loaded with vitamin A, including sweet potatoes, carrots, beetroot, broccoli, spinach, winter squash, kale, peas, red peppers, oats, tomato juice, apricots, peaches, apples, and lemons.</p>
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<p>People who drink excessive amounts of caffeine and alcohol are at a higher risk of having excessive iron in their systems, which may deplete their body's stores of vitamin A. Consuming too much vitamin A from animal sources or supplements may be toxic, so be careful to steer a safe middle ground.</p>
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<p>Although you can't drink it, topical vitamin A can also make a significant difference in your skin. Studies show people who used creams with topical A enjoyed a reduction in lines, wrinkles, and acne, as well as relief from psoriasis.</p>
Getting Your Vitamin Bs
<p>Vitamin B is water-soluble, which means you need to replenish your body's supply every day. Luckily, it's found in many of your favorite foods, including bananas, potatoes, tempeh, lentils, other whole grains, chili peppers, green vegetables, eggs, dairy products, turkey, tuna, and liver. Biotin, the crucial B-vitamin for skin, is found in bananas, eggs, oatmeal, and rice, and your body also makes some biotin on its own.</p>
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<p>Brewer's yeast, which is used to make bread and beer, is also an excellent source of vitamin B. But too much of a good thing can hurt you!Drinking alcohol in excess interferes with your body's absorption of vitamin B1, so be careful not to defeat your own purpose.</p>
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<p>Vegans should take note that vitamin B12 is extremely difficult to get in sufficient amounts from plants. If you do not eat meat, dairy, or eggs, consider taking supplements or vitamin B-fortified foods.</p>
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