Water is not only important for your health and every system in your body, but it also helps to keep your skin cells hydrated and plump. It flushes out toxins in addition to protecting against dry, cracked skin. Avoid dehydration by ensuring that you drink at least eight 8 oz. glasses of water per day—and more if you exercise!
2. Vitamin A
Vitamin A is essential in the diet for the maintenance of skin cells, and its form beta-carotene acts as an antioxidant in the body. Vitamin A is a fat-soluble vitamin, meaning that it is beneficial to include some oils or fats, such as extra virgin olive oil, with your vitamin A-rich foods. High quality sources of vitamin A include fatty fish, sweet potato, carrots, and dark leafy greens.
Enough protein in the diet is important for many reasons, including skin health. Dietary protein provides the building blocks that form collagen. Collagen is the main protein in skin and is important for maintaining both structure and elasticity. Good sources of protein include lean meats, fish, eggs, nuts, seeds, and legumes.
4. Vitamin C
Vitamin C is essential in the diet for skin health because it aids in the production of collagen. Dietary protein provides the building blocks, and vitamin C helps to put them together. In addition, vitamin C acts as a potent antioxidant in the body. Vitamin C is found in a variety of foods, including bell peppers, broccoli, strawberries, oranges, and cantaloupe.
5. Vitamin E
Vitamin E is important for your skin because it protects against inflammation. It can also absorb energy from the sun’s UV light, providing protection against damage. Like vitamin C, vitamin E is an antioxidant that helps to protect us from free radicals. Find vitamin E in sunflower seeds, almonds, spinach, avocado, and more!