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Good Food for Good Skin

The foods you eat can help keep your skin smooth, supple and beautiful. A healthy balanced diet should provide all the nutrients your skin needs:

  • Omega-3 fatty acids may help reduce dryness of your skin – Salmon, Tuna, Walnuts, Freshwater trout
  • Vitamin C is necessary for collagen production, an important component of the connective tissue layers of your skin. – Strawberries, Oranges, Kale, Broccoli, Tomatoes, Watermelon
  • Vitamin A keeps your skin strong so it can function as a barrier to keep bacteria and other pathogens out of your body – Carrots, Kale, Sweet Potato, Tomatoes, Red Perrpers ( also have vitamin K which is essential for healthy blood vessels)
  • Selenium may help prevent skin cancer – Brazil nuts, Freshwater trout
  • Red, Orange, Yellow and Dark green plant pigments like Lycopene and Lutein are natural antioxidants that protect your skin – Pink Grapefruit, Tomato, Spinach, kiwi, Melon
  • Zinc is necessary for wound healing – Oysters, Salmon, Beef


Blueberries – Super high in antioxidants that may protect your skin from free radical damage. They are also high in fiber, vitamins, and minerals. They’re also naturally diet-friendly

Kale – A cruciferous vegetable that’s related to cauliflower, arugula, and broccoli. It’s rich in so many nutrients and also low in calories and high in fiber.

Brazil nuts – Very high in selenium. One serving gives you a day’s worth of selenium several times over. Brazil nuts are also rich in calcium, magnesium and protein. They’re a little high in calories — one serving of six nuts has close to 200 calories, but you’ll get all the selenium you need from just two nuts.

Watermelons – Sweet and refreshing and so good for you. Watermelon is a good source of vitamins A and C, so it’s good for your skin, plus it’s rich in potassium, and low in calories

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