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List of Super Foods That Help to Brighten the Skin

Healthy skin is bright skin--and for a naturally glowing complexion, a well-balanced diet is key. As the body's largest organ, the skin is no less dependent on proper nutrition than the rest of the body. Essential fatty acids, antioxidants and minerals such as zinc and iron can all contribute to brighter, more radiant skin.

  1. Salmon, Walnuts and Flax Oil

    • Salmon is rich in essential fatty acids.

      Loaded with skin-softening essential fatty acids, salmon, walnuts and flax oil can help protect your complexion from the signs of aging for years to come. Essential fatty acids are a key component in skin cell membranes. Keeping those membranes strong and healthy allows the cells to retain more moisture, for plumper, younger-looking skin.

      According to NYU Medical Center Nutritionist Samantha Heller, MS, RD, fatty acids Omega 3 and Omega 6 defend against inflammation in the body that can damage skin cells over time. The human body requires balanced intake of Omega 3 and Omega 6 for maximum health. The typical modern American diet is high in Omega 6 but skimps on Omega 3. Salmon, walnuts and flax oil are all excellent sources of Omega 3.

    Green, Orange and Red Veggies

    • Bright orange vegetables tend to be high in beta-carotene.

      The brighter the colors of the veggies you eat, the brighter your skin. Vegetables in rich, intense shades of green, orange and red--think spinach, squash and sweet potatoes--are chock full of the antioxidant beta-carotene. Beta-carotene is converted to Vitamin A in the body, where it's used to regulate the cellular turnover of your skin. Skin turnover is essentially your body's natural form of exfoliation, so a diet rich in beta-carotene can mean a fresher, smoother complexion. Carotenoids may also increase your skin's natural defenses against potentially damaging sun exposure.

    Lean Meat, Oysters and Fortified Cereals

    • Oysters provide zinc.

      Lean meat, oysters and fortified cereals have a couple important skin-brightening nutrients in common: zinc and iron. Zinc contributes to skin cell production and turnover for smoother, brighter skin. Iron is vital to the production of the red blood cells that carry blood and oxygen to the skin for a rosier glow.

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