Strawberry vitamin C, anthocyanins, phenolic acids, and flavonoids benefit skin. Vitamin C helps skin cells produce collagen, the main protein that makes up 75% of skin's dry weight, and protects them from oxidative damage.
Strawberries
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A healthy gut is essential for healthy skin. An imbalanced gut, or dysbiosis, is linked to acne and psoriasis, and studies suggest that the gut and skin are closely linked.
Kimchi
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Red blood orange flesh is nutritious. Anthocyanins, antioxidants that protect skin cells, make blood oranges ruby. Anthocyanins' antioxidant and anti-inflammatory properties may help acne sufferers.
Blood Oranges
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Sunflower seeds are high in protein, a skin nutrient needed for wound healing and cell growth. Vitamin E, a powerful antioxidant, is abundant in them.
Sunflower Seeds
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Collagen-rich animal bones are simmered for eight hours to make bone broth, which contains skin-healthy nutrients like gelatin.
Bone Broth
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Although liver and heart aren't as popular as chicken and steak, they are among the most nutrient-dense protein sources and contain vitamins and minerals needed for skin health.
Organ Meats
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Oysters, clams, and mussels are good for healthy, glowing skin. Shellfish is high in protein, anti-inflammatory omega-3 fats, and skin-supportive minerals like selenium, zinc, and copper.
Shellfish
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Fiber in broccoli improves gut health. Cruciferous vegetables are rich in vitamin C and polyphenols. Inhibiting collagen and elastin-degrading enzymes, polyphenols slow aging.
Broccoli
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Skin cell growth and the skin barrier, the outermost layer of the skin, require fat-soluble vitamin D. Vitamin D promotes skin immunity and regulates inflammation, protecting the body from pathogens.
Trout
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Watermelon is over 90% water, making it a delicious internal skin hydrator. Hydration reduces wrinkles and furrows, so drinking water and eating watermelon can help keep your skin looking young.
Watermelon
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Cherry consumption may improve heart health, oxidative stress, and blood pressure. Cherries contain antioxidants like anthocyanins, hydroxycinnamates, and Flavin-3-ols, which may protect skin from UV damage.
Cherries
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Lycopene is mostly found in tomatoes, accounting for 80% of Americans' intake. Lycopene protects skin from sun damage with antioxidant and anti-inflammatory properties.
Tomatoes
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Smoothies are one of the best ways to combine skin-beneficial foods. Delicious smoothies with vitamin C-rich strawberries, healthy fats like sunflower or almond butter, and protein fuel your skin from the inside out.