Superfoods for Amazing Skin

Check out the labels on your favorite skin-care products and potions and you’ll probably see that many of the beautifiers contain ingredients you’ll find in your fridge. Which made us think: Why not get more of the good-for-you stuff to enhance your complexion from the inside out? So we scoured the science and spent face-time with top experts to develop three diets—one each to tackle acne, aging and dry, dull skin—that basically involve filling up on delicious foods rich in skin-saving nutrients. Give them a try—and don’t be afraid to pile your plate high: It’s practically impossible to OD on nutrients through whole foods alone. All you have to do is identify your top skin woe and dish up a gorgeous future.

The Problem: Acne

Sadly, embarrassing breakouts don’t always disappear after high school, but getting plenty of these three nutrients can help you banish blemishes whatever your age.

Vitamin A

“This antioxidant thins the epidermis, or outer layer of skin, which produces dead cells that can clog pores,” explains Jody Levine, M.D., a dermatologist in New York City. It also dries up sebum, the gross, oily, waxy stuff your skin glands produce that mixes with dead skin cells to create clogs and transport you to Zitville. The daily value (DV) of A is 5,000 international units (IUs), so get at least that much, and pair it with healthy fats such as olive oil or avocado: A is a fat-soluble vitamin, so your body will absorb it better.

Good Sources: Sweet potatoes (28,000 IUs each); leafy greens such as spinach (23,000 IUs per chopped, cooked cup), kale (19,000 IUs per cooked cup) and broccoli (2,400 IUs per cooked cup); bright red, yellow and orange produce such as carrots (27,000 IUs per cooked cup), cantaloupe (5,400 IUs per cup), red bell peppers (4,700 IUs per cup) and red chile peppers (428 IUs each); asparagus (600 IUs per four spears)

Zinc

The mineral helps tame skin’s oil production; less oil (if you have an excess of the stuff) means less sebum—and fewer pimples, according to Dr. Levine. The RDA for zinc is 8 milligrams.

Good Sources: Raw oysters (76 mg per six oysters), fortified breakfast cereals such as Total (15 mg per ¾ cup), canned blue crab (5 mg per cup), turkey (4 mg per cup), beef sirloin (4 mg per 3 ounces), pork loin (4 mg per 3 oz), part-skim ricotta (3 mg per cup)

Omega-3 Fatty Acids

They help maintain the body’s essential oils, the healthy, non-pore-clogging kind that keep skin cells from drying out, flaking and congesting pores, Dr. Levine says. They also have anti-inflammatory properties that aid with healing. “Acne is a teeny little wound on your face,” says Kristin Kirkpatrick, R.D., nutrition advisor to YouBeauty.com. There’s no RDA for omega-3s; Kirkpatrick suggests aiming for 600 mg daily.

Good Sources: Flaxseed (1,600 mg per 1 tablespoon), canola oil (1,300 mg per 1 tbsp), soybean oil (900 mg per 1 tbsp)

NEXT: Foods for Dry Skin >>

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