Genetics plays the largest role in how our skin ages, but it’s not the only factor. Smoking and spending too much time in the sun, for example, can cause skin to age more quickly. To help protect our skin from damage, we should eat a diet packed with the following nutrients.
Vitamin A in the form of beta-carotene contributes to skin growth and repair. Foods containing vitamin A include:
- apricots
- cantaloupe
- carrots
- red bell peppers
- mangoes
- pumpkin
- sweet potato
Vitamin C is involved in making collagen, which helps keep skin elastic. You’ll find vitamin C in:
- peppers
- citrus fruit
- broccoli
- kale
- cantaloupe
- mangoes
- strawberries
- tomatoes
- watermelon
- pineapple
Vitamin E helps protect skin from sun damage. These foods contain vitamin E:
- wheat germ
- fortified whole grain cereals
- nuts and seeds
- olive oil
- Swiss chard and spinach
Lutein may improve skin elasticity harmed from sun damage. Foods containing lutein include:
- kale
- spinach
- collards
- turnip greens
- corn
- green peas
- romaine lettuce
- eggs
- oranges
Selenium is an antioxidant that helps protect skin from damage caused by oxidation, a process that harms skin cells. These foods contain selenium:
- Brazil nuts
- tuna
- shrimp and scallops
- sardines
- salmon
- cod
- crimini and shiitake mushrooms
- asparagus
- mustard seeds
- turkey and chicken
- lamb
- beef
- barley
Omega-3 and omega-6 essential fatty acids help reduce inflammation and maintain cells’ structure. Foods containing omega-3 include:
- salmon
- mackerel
- flax
- safflower oil
- walnuts
- sardines
- soy
- fortified eggs
- Brussels sprouts
- cauliflower
Omega-6 is found in these foods:
- poultry
- eggs
- avocado
- nuts
- cereals
- whole grain breads
- most vegetable oils
- pumpkin seeds
- cashews
- pecans
- pine nuts
- walnuts
- coconut
For a healthy dose of skin-protecting nutrients, try making recipes like Huevos Rancheros with Wheat Germ, Butternut Squash Soup with Wheat Germ and Salmon with Lemon, Dill and Wheat Germ Sauce.
How do you keep your skin healthy and fresh?