9 Foods for Great Skin

One of the best foods for helping zap zits is salmon, says Lisa Drayer, a registered dietitian and author of The Beauty Diet. “Salmon is a rich source of omega-3 fatty acids, and acne may be caused by taking in too little omega-3 fats,” which can be found in salmon, sardines and flax seeds, “in relation to omega-6 fats,” in the form of processed foods that contain soybean oil. “Such an imbalance can cause inflammation, leading to blocked pores that cause an overproduction of oil,” says Drayer.

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Give dry skin a moisture boost by snacking on walnuts or adding them to salads, vegetable dishes or pastas. “Walnuts are the only type of nut that contains a significant amount of beauty-enhancing omega-3 fatty acids, which lubricate skin,” says Drayer. “In fact, a deficiency of alpha-Linolenic acid (ALA), the essential omega-3 fat in walnuts, can result in eczema, which is associated with dry, scaly skin.”

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“Eggs are high in lutein and zeaxanthin, which strengthen the cells and help to smooth fine lines and wrinkles,” says Lora Krulak, nutritionist and author of Veggies for Carnivores. “Lutein can also build the elastin (the connective tissue that allows skin to keep its shape) in the skin over time.” But eat the white and the yolk, which contains the most lutein and zeaxanthin.

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“You can easily detect someone who is dehydrated by the dark circles under their eyes,” says Krulak. When you're not properly hydrated, the blood vessels underneath the eyes dilate. And because the skin in that area is so thin, those blood vessels make the circles look even darker. Though water alone won't combat the "raccoon" look, it can help make them less conspicuous, so Krulak recommends drinking at least six to eight cups of pure filtered water a day.

“Sweet potatoes are rich in beta-carotene, which gets converted to vitamin A in the body and keeps skin soft and smooth,” says Drayer. Do your skin a favor, though, and don’t eat them in their traditional Thanksgiving form—that is, drowning in sugar and butter. Try roasting or baking them instead.

Adding avocados to your diet will give skin an added glow, says Drayer. “They are filled with natural oils that help to hydrate the skin,” adds Krulak. “Avocados are very rich sources of vitamins C, E and lutein,” nutrients that also have anti-inflammatory, anti-aging properties, Krulak says.

Thanks to bountiful amounts of vitamin C, “red peppers stimulate collagen synthesis and protect against aging skin,” says Drayer. Unfortunately, taking a supplement won’t work as well as eating the actual vegetable. “In a study published in the American Journal of Clinical Nutrition, researchers examined the effect of diet, not supplements, on the skin of women,” she explains. “They found that a diet high in vitamin C-rich foods was associated with less noticeable wrinkles.”

“Consuming just one alcoholic beverage can dilate blood vessels, causing redness and flushing on the face,” says Drayer. “If you suffer from psoriasis or rosacea, it’s best to avoid alcohol, because it can exacerbate symptoms of these skin conditions.”

No food can replace wearing sunscreen every day, but certain vegetables can help make your skin less sensitive to the sun. “Include carrots, spinach and tomatoes in your diet, as well as fruits like watermelon, cantaloupe and mangoes,” says Drayer. “These foods contain carotenoids, which protect skin against sunburn.”