Research on the best foods for healthy skin is limited. Still, antioxidant-rich foods seem to have a protective effect for the skin. Consider these skin-friendly foods:
On the flip side, some foods seem to be associated with skin damage. For example, some research suggests that a diet high in fat and carbohydrates promotes skin aging.
* Carrots, apricots and other yellow and orange fruits and vegetables
* Spinach and other green leafy vegetables
* Beans, peas and lentils
* Fish, especially salmon
Remember, many of the best foods for healthy skin also promote good health overall. Rather than focusing on specific foods for healthy skin, concentrate on a healthy diet in general. Drink plenty of water. Eat more fruits and vegetables. Trade red meat for fish. Choose low-fat or fat-free dairy products. Include nuts, seeds and beans in your favorite meals. Opt for whole-grain breads and pasta. Limit sweets. Strive for variety as you're making healthy choices.
from Lawrence E. Gibson, M.D.