Here's the lowdown on the top skin-friendly nutrients that belong on your plate at every meal.
• Vitamin A Top sources: liver and dark green, yellow, or orange vegetables, such as spinach, Swiss chard, carrots, apricots, yellow squash, and sweet potatoes.
Vitamin A helps maintain the structural integrity of skin cells. A deficiency disturbs the delicate balance of the skin, resulting in the loss of cells that produce lubricants intended to keep skin soft and supple.
You can get all the vitamin A you need from food and a daily multivitamin. A single serving of spinach supplies all you need in a day. The vitamin A in your food comes in two forms: retinol, from meat and dairy products, and carotenes (mostly beta-carotene) from fruit and veggies. The deeper the color, the more beta-carotene's inside.
• Vitamin C Top sources: citrus, strawberries, tomatoes, potatoes, green veggies, red peppers, and eggplant.
This important antioxidant helps maintain healthy tissues and fights wrinkles by neutralizing damaging free radicals, the unstable oxygen molecules that are thought to accelerate aging by causing cell and tissue damage. Vitamin C also plays an important role in the formation of collagen, the scaffold-like structure of fibers that supports your skin.
• Vitamin E Top sources: vegetable oils, nuts, whole grains, egg yolks, wheat germ, and leafy green vegetables.
Another antioxidant, vitamin E also protects and maintains the structural integrity of cell membranes. You'll get all you need from a healthy diet.