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Foods to Promote Healthy Skin

You are what you eat, and that applies to your skin as well as your waistline. Eating the wrong foods may lead to oily skin prone to breakouts. On the other hand, you can choose from a variety of foods that will keep your skin looking young, smooth and toned.

  1. Sweet Potatoes

    • Sweet potatoes possess a lot of beta carotene, which is an antioxidant that gives many vegetables their bright colors. Beta carotene defends skin from damage from the sun. A medium sweet potato contains only 117 calories, and eating it with the skin on will give you some extra fiber. Try other yellow and orange fruits and vegetables such as carrots, apricots and citrus.

    Fish

    • Fish are good sources of omega-3 fatty acids, which nourish the skin and prevent clogged pores and wrinkles. Salmon is a good choice with only about 150 calories in three or four ounces. You can also get snapper, which in addition to omega-3 fatty acids also contains selenium, a mineral that reduces the risk of sunburn.

    Nuts, Seeds and Beans

    • Eat plenty of nuts, seeds and beans, which contain essential oils and vitamins. You can put ground flaxseeds, which contain omega-3 fatty acids, in your breakfast cereal, or take it as a supplement. Eat sunflower seeds either as a snack or as a topping for salads, as they are filled with vitamin E, which slows skin aging, keeping skin looking youthful. It may also reduce the appearance of scars.

    Turkey

    • Choose lean meats high in protein and low in fat. Turkey is an especially good choice, as it is loaded with zinc, a mineral that promotes skin firmness. Ask for roasted or smoked turkey, and avoid flavored turkey which contains additives. You can use turkey in a variety of ways, either to make a sandwich or as the main course during dinner.

    Low-Fat Dairy

    • Consume dairy products that are low in fat. Fat and carbohydrates do the most damage to skin, so choose skim milk and cheese that uses 2 percent milk. Load up on low-fat yogurt, particularly those with fruit mixed in, and if you have a craving for ice cream, seek out options that aren't loaded with calories and fat. Milk contains vitamin A, which helps to reduce wrinkles.

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