The foods in your kitchen are just as important for keeping skin soft, smooth, and glowing as the anti aging skin care products  in your bathroom!  A leading dermatologist says “good nutrition is a fundamental building block of healthy skin.”

Here are some foods that will help you do just that:

Top Vegetable – Romaine Lettuce – Six leaves provide more than 100% of your daily value of vitamin A, which revitalizes the skin by increasing cell turnover.  It also contains potassium, which provides skin with nutrients and oxygen by improving circulation.

Runner Up – Tomatoes- Eating red helps the skin from turning red.  A recent study indicates that participants who consumed 5 tablespoons of high-in-lycopene tomato paste daily for 3 months has nearly 25% more protection against sunburn.  Even more, skin had more collagen.  Scientists also report that higher skin levels of this antioxidant correlate to fewer fine lines.

Top Fruit – Strawberries- One cup has up to 130% of the daily value of vitamin C, an antioxidant that boosts production of collagen.  They may also  help to lower yout risk of cancer by inhibiting the development of malignant cancer cells.

Runner Up – Apples- Quercetin, an antioxidant in the peel of many varieties, provides strong protection from the “burning” UVB rays that trigger skin cancer.  A few that offer the biggest dose are Monroe, Cortland, and Golden Delicious.  A bonus is that eating 2 or more apples a week for 1 year reduced the risk of dying from heart disease by 15% in one study of 34,000 healthy post-menopausal women – just make sure you eat the peel!

Top Protein – Soy- Fine lines, wrinkles, and skin firmness improved after women in their late 30s and early 40s ate foods, like tempeh or edamame, that contain the soy isoflavone knows as aglycone.  Also, adding soy to your diet may reduce your risk of developing endometrial & ovarian cancers, diabetes, and prevent a recurrence of breast cancer.

Runner Up – Eggs- Lutein and zeaxanthin, two antioxidants found in eggs, more than quadrupled protection against UV damage, which leads to lines, brown spots, and cancer.  Skin was also softer, firmer, and better hydrated.

Top Nut – Almonds – Eating a handful of almonds every day boosts levels of vitamin E, one of the most important antioxidants for the health and beauty of your skin.  You’ll get a surge in moisture too.

Runner Up – Walnuts- These nuts contain loads of alpha-linolenic acid, an omega-3 fat that’s a key component of the lubricating layer that keeps skin moist and supple.  A 1/2 ounce serving provides 100% of the recommended daily value.

Top Fat – Cocoa make with Dark Chocolate- 1/2 cup of this cocoa will make your skin glow due to a significant increase in circulation that lasts approximately 2 hours.  But a daily cocoa habit will rejuvenate your complexion even more.  In one study, women who drank 1/2 cup of cocoa high in flavonoids (as in dark chocolate) every day for 12 weeks, had significantly softer, smoother, and better hydrated skin.

Runner Up – Extra Virgin Olive Oil- This healthy fat contains essential fatty acids that help skin resist UV damage.  EFAs are also part of the cell membranes that help hold in moisture. One tablespoon daily is sufficient.

For more food secrets for beautiful skin, check out our healthy recipes section!