Skin Nutrition - Lisa Drayer

NUTRIENT	BENEFIT TO SKIN	FOODS CONTAINING
Beta-carotene	Fundamental to maintenance of tissues that make up surface of skin.	Apricots Cantaloupe Carrots Spinach Sweet Potatoes
Copper	Necessary for collagen synthesis.	Nuts Shellfish
Lean Proteins	Protein which are made of amino acids, enables production of collagen, the connective tissue that provides support to skin Contains zinc, which is a mineral necessary for the synthesis of collagen and one that may provide protection against wrinkles and at high levels, may help to reduce acne	Beans Fish Poultry
Mono-unsaturated fats	Protects against wrinkles Reduces oxidative damage Helps in absorption of fat-soluble antioxidant nutrients, such as vitamin E and lycopene found in many antioxidant-rich vegetables	Canola Oil Olive Oil
Niacin (Vitamin B3)	Works together with iron to deliver oxygen to skin cells, giving them the support they need to live and multiply into new skin cells.	Dairy Eggs Fish Poultry
Omega-3 Fats	Essential because you can only get them in your diet and your body can not produce them on its own Maintains oil barrier of skin, which protects the body from fluid loss and infection Reduces internal inflammation	Avocados Fatty Fish (Salmon, herring, sardines, tuna and trout) Flaxseed Green leafy vegetables like spinach Walnuts
Omega-6 Fats	Maintain oil barrier of skin, which protects the body from fluid loss and infection Essential because you can only get them in your diet and your body can not produce them on its own	Seeds Nuts Vegetable Oils (sunflower and safflower oils)
Polyphenols	Protects skin against oxidative stress that contributes to aging and disease.	Apples Eggplant Garlic Onions Tea
Selenium	Rids body of harmful free radicals that contribute to skin cancer and the aging process Provides tissue elasticity	Brazil nuts Brown Rice Chicken breast Eggs Shrimp Tuna Turkey
Vitamin A	Helps to keep skin smooth Helps protect against sunburn	Egg Yolks Fish Fortified milk Is converted from Beta-Carotene
Vitamin B	Work together with iron to deliver oxygen to skin cells, giving them the support they need to live and multiply into new skin cells.	Fortified cereals Whole grains
Vitamin C	Protects against free radicals (highly reactive oxygen molecules generated inside your body from environmental pollutants, smoking, sun exposure and stress, among other agents) Synthesis of collagen	Broccoli Oranges Peppers Strawberries
Vitamin E	Keeps skin moist and smooth Protects against wrinkles	Asparagus Avocados Nuts Seeds Spinach Vegetable Oils Whole Grains
Water	Water sufficiency: Hydrates skin, helping it to keep soft, smooth and moist.	Water deficiency: Skin becomes dry and more susceptible to wrinkles.