Top 15 Foods To Beautify Your Skin


If you have ever found a wrinkle, a pimple, or blemish on your skin, like most Canadians this has meant a quick run to the local drug store to find the next best skin fix.

Instead of the traditional creams of creams and lotions, have you ever thought about treating your skin from the inside out? The right foods can have a huge impact on your skin’s health and save you a few bucks at the pharmacy too.

Meat and Fish

  • Fatty Fish such as Salmon, Mackerel, and Herring. These fish are rich sources of omega-3 fatty acids and are important for maintaining healthy skin. These fatty acids are important to keeping your skin thick, supple, and moisturized, without these acids, your skin could become very dry. These fatty acids also reduce inflammation which helps keep away redness and acne.

Eating these fatty fish also protect against the sun’s harmful UV rays and autoimmune conditions such as psoriasis and lupus. With fish being a great provider of Zinc as well, new skin cells are produced and overall skin health improves. One does not need to fear skin inflammation, lesions, or delayed wound healing as they are giving their body the right minerals that the body deserves.

  • Red Meat. While sometimes meat gets a bad rap for its high cholesterol and saturated fats, it contains enough protein and zinc to treat acne better than antibiotics. The protein found in red meat helps to produce collagen and gives your body amino acids glycine and proline which are two important amino acids for the skin. The mineral of zinc is also crucial for collagen production and found in red meat.

Nuts and Seeds

  • Walnuts. Containing fatty acids that your body can’t make themselves, walnuts make for a great protein. In addition to fatty acids, walnuts provide small amounts of the antioxidants vitamin E, vitamin C, selenium, and 4-5 grams of protein per ounce with one ounce containing 6% of the RDI for zinc, which is essential for your skin to function properly as a barrier, wound healer, and for combatting bacteria and inflammation.
  • Sunflower Seeds. Sunflower seeds, like walnuts, are great for the skin. In fact, most nuts and seeds are terrific for the skin. In only one ounce of sunflower seeds, one eats 37% of the RDI for vitamin E, 32% of the RDI for selenium, and 10% of the RDI for Zinc. In addition to these important vitamins and minerals, one also will have digested 5.4 grams of protein when eating their one ounce of sunflower seeds.
  • Pumpkin Seeds. With a uniquely high content of zinc, one of the most important minerals for healthy skin, pumpkin seeds increase the regeneration of skin cells, helps to maintain collagen levels, and has a great source of vitamin C strengthing the cell membranes.
  • Almonds. With high levels of Vitamin E, almonds help to protect your skin from the harmful effects of the sun. Not only do almonds help to protect from the sun, but they will also help to prevent skin cancer and also functions as an antioxidant to slow signs of aging.


  • Sweet Potatoes. Beta-carotene is a nutrient found in sweet potatoes and functions as provitamin A and converted into Vitamin A within your body. In fact, a half-cup serving of baked sweet potatoes contains enough beta-carotene to provide nearly four times the RDI of vitamin A. Carotenoids which keeps your skin healthy by acting as a natural sunblock and protects your skin cells from sun exposure which helps to prevent sunburn, cell death, as well as dry and wrinkled skin. Sweet potatoes may also help you have an overall healthier appearance as the high amounts of beta-carotene gives a warm and orange color to your skin.
  • Red and Yellow Peppers. Peppers, like sweet potatoes, are also an excellent source of beta-carotene. In fact, one chopped red bell pepper contains 92% of the RDI for vitamin A.
  • Broccoli. Contains many vitamins and minerals that are important for healthy skin such as Zinc, vitamin A and vitamin C. It also contains the carotenoid of lutein which works as a beta-carotene and protects your skin from oxidative damage which makes the skin become dry and wrinkled. Broccoli florets also contain a special compound called sulforaphane which has anti-cancer effects and is a powerful protective agent which rises against sun damage. Sulforaphane works in two ways: by neutralizing harmful free radicals and switching on other protective systems in your body
  • Tomatoes. Giving a great source of vitamin C, tomatoes are an excellent vegetable to protect your skin. Tomatoes contain beta-carotene, lutein, and lycopene and have been shown to protect the skin against damage from the sun and wrinkling.


  • Avocados. Through the fat from avocados, the skin is moisturized and flexible. The skin is also protected from sun damage which helps to prevent wrinkles and other signs of aging. It provides great dosages of both Vitamin C and Vitamin E as well as produces collagen, the main structural protein that keeps your skin strong and healthy.
  • Kiwi. If you want a firmer face and prevent wrinkles, kiwi is the fruit for you. This sour fruit is great for making you look younger, and your bones and teeth healthy. The antioxidants found in kiwi even goes a step farther and prevents you from cancer.
  • Oranges and Grapefruits. Restoring collagen in the body, oranges and grapefruits help against signs of early aging, and is great for preventing wrinkles and tightening the skin. More than that, they are great for toning, and through it’s high source of vitamin C helps to improve the texture and color of the skin as well.


  • Green Tea. Do you love tea? Well tea has more benefits than maybe even you realized. Tea protects against sun damage, improves moisture, roughness, thickness, and elasticity of their skin.
  • Water. One of the most basic drinks in the world, yet one of the most important. Water will help keep your skin moist making fine lines and wrinkles less noticeable. Water will also help to take in nutrients, get rid of toxins, and make your blood flow better making your skin glow.

Want to know an awesome added bonus? You’ll be happy to know that studies revealed that consuming dark chocolate, which is high in antioxidants, each day for 6-12 weeks boosts skin hydration. The nutrients in the cocoa powder showed to improves blood flow which helps the skin to nourish itself.

So before you fork out at the cosmetic or pharmacy counter, consider these natural sources of minerals, vitamins, and nutrients in your balanced diet that will enhance your skin and provide you with a new level of energy, health and well being.


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