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Simple and general nutrition tips for healthy skin

Low-Fat Dairy Products: One the most important components of skin health is vitamin A. One of the best places to get it is low-fat dairy products

Blackberries, blueberries, strawberries, and plums: The common link between these four foods is their high antioxidant content.

Salmon, Walnuts, Canola Oil, and Flax Seed: These seemingly unrelated foods all deliver essential fatty acids, and thus are key foods for healthy skin.

Whole-wheat bread, muffins, and cereals; turkey, tuna and brazil nuts. The mineral selenium connects all these foods for healthy skin.

Green Tea: This beverage deserves a category all its own in any article about foods for healthy skin. The skin-health properties in this beneficial drink just can’t be beat.

Water: While the exact amount you should drink each day varies, no one disputes the role good hydration plays in keeping skin looking healthy and even young.

Healthy Oils: These contain more than essential fatty acids. Eating good-quality oils helps keep skin lubricated and keeps it looking and feeling healthier overall

Carrots –Think of them as orange wonder wands–good for eyeballs, good for clearing up breakouts. Credit vitamin A

Dark chocolate: its medicine – so of course you need it! Flavonols, the antioxidants in dark chocolate, reduce roughness in the skin and protect against sun damage.

Spinach -You could probably build a fortress against the Big C with these leaves.

Tomatoes: Sure, they’re swelling on salads, but cook them down and these plump little beauties can help save your skin.”

Regular consumption of these woody, fibrous vegetables has been linked to healthier skin, and in particular, improved skin luminosity. Tiny but mighty, each stringy sprout is packed with valuable, skin-clearing nutrients such as calcium, folic acid, magnesium, manganese, phosphorus, potassium, silicon, sodium and zinc among others, as well as supplying a full range of vitamins A, B complex, C, E and K.

Beetroot: They might stain your fingers, but the skin-clearing properties of beetroots are well worth the effort. The purple roots are particularly high in vitamin A, as well as potassium, sodium, calcium, magnesium, and vitamin E, which is essential for epidermal health and healing.

It is thought those red grapes and their seeds: contain powerful natural chemicals and antioxidants that have been shown to treat inflammatory skin conditions such as psoriasis and eczema

Acai: These tiny purple fruits are one of the most potent forms of antioxidants in the world, and as such, are fabulous for skin health, as they help to eliminate toxins and free radicals in the body.

Next time you make a salad, try substituting a few lettuce leaves for some peppery watercress. The leafy greens are jammed full of antioxidants as well as minerals manganese, carotene and potassium. This makes watercress a powerful cleansing agent, nourishing the skin while helping to flush out toxins and excess fluids in the process.

Forget cabbage – kale contains a full range of vitamins A, B complex, C, E and K, as well as potent levels of manganese, calcium, potassium, iron, magnesium, protein, folate and phosphorus. This slippery green fruit is widely known to be a great source of vitamin E, which boosts the skin’s vitality and luminosity. However, it also possesses good quantities of vitamin C, which can be used to reduce skin inflammation, while avocado oil is thought to stimulate the production of collagen in the skin, which improves its tone and texture.

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