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Adefusi Happiness Oluwapelumi
Animal nutrition and biotechnology
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Eat These Foods For Healthy Skin
It's easy for skin to become dry, flaky, and sallow — even in the Summer. Before you go out and spend your paycheck on fancy lotions and creams, try nourishing your skin from the inside out — what we put in our bodies is just as essential to a healthy glow as what we put on them. Here are eight foods that will leave you glowing all year long!

1. Get That Youthful Glow
Get That Youthful Glow
If you're not getting enough vitamin A in your diet, then your skin is majorly suffering. Not enough of this nutrient makes skin dry and flaky. The vitamin is also touted for its antiaging benefits. Go ahead and get Popeye on us — dark, leafy greens like spinach and kale are excellent sources of vitamin A. Start by cooking up one of these healthy kale recipes.

2. Repair and Rejuvenate
Repair and Rejuvenate
Foods like oysters, crab, and lean meats are rich in zinc, which makes them great skin soothers. Zinc helps reduce oil production and acne and also helps heal wounds.

3. What Wrinkles?
What Wrinkles?
By now we all know that citrus fruits like oranges and grapefruit are chock-full of vitamin C. But this essential nutrient might also help turn back the clock by preventing wrinkles.

4. Protect and Heal
Protect and Heal
Green tea has been found to have properties that help protect the skin from melanoma and that also act as an anti-inflammatory against acne.

5. Improve the Tone
Improve the Tone
Two antioxidants found in eggs, lutein and zeaxanthin, have been found to improve skin tone and protect against UV damage. And if this isn't enough of a reason to enjoy eggs, check out all the other nutritional benefits that make them a mainstay in our diets.

6. Nature's Sunblock
Nature's Sunblock
Bring on the red sauce! Eating tomatoes can help protect the skin from damaging UV rays. This is a good thing since sun damage can cause premature aging and skin cancer.

7. Build a Force Field
Build a Force Field
As if we need an excuse to eat more berries! They're great on their own or as a topping for salads, cereal, and yogurt. Full of antioxidants, blueberries can protect the body, including the skin, from damaging free radicals, which disrupt healthy cell production, causing you to look older faster. They are also high in vitamin C and considered anti-inflammatory — two good things for your skin.

8. Soft and Supple
Soft and Supple
Fish like salmon, tuna, and trout are high in omega-3s. Those good-for-you fats help soften dry skin by holding in moisture, which helps decrease the look of wrinkles and plumps up skin.

From the WebMD Archives
You know that you need to nourish your skin to keep it as healthy as possible. But are you getting enough of the right nutrients from the foods you eat? Could you benefit from taking a supplement or trying an antioxidant-packed lotion?

"The beauty of the skin is that you can affect it from both inside and out," says dermatologist Doris Day, MD, author of Forget the Facelift: Turn Back the Clock with a Revolutionary Program for Ageless Skin.

What You Eat Matters
Eating plenty of fruits and vegetables rich in antioxidants is good for your whole body, including your skin.

Antioxidants such as beta-carotene and vitamins C, E, and A can curb the damage caused by unstable molecules known as free radicals. These molecules can harm skin cells and cause signs of aging.

One of the best ways to get more antioxidants is to eat a wide variety of fruits and vegetables.

"I recommend going for as much variety and color as possible in your diet," Day says. "Try snacking on blueberries, strawberries, grapefruit, kale, spinach, and different kinds of peppers." She also suggests adding a little tomato paste, which contains an antioxidant called lycopene, to stir-fried vegetables, brown rice, or quinoa.

Another good idea is to stock your grocery cart with foods that are high in omega-3 fatty acids, including wild salmon, sardines, fortified eggs, and walnuts.

"Omega-3 fatty acids help keep the top outer layer of the skin strong and intact so that external toxins and pollutants are kept out," says dermatologist David E. Bank, MD, director of the Center for Dermatology, Cosmetic and Laser Surgery in Mount Kisco, N.Y.

What About Supplements?
The ideal way to get the nutrients you need for a radiant complexion is eating a healthy, balanced diet.

But Bank suggests taking an over-the-counter daily multivitamin with minerals to boost your nutrient intake if you're not eating a balanced diet. It's also a good idea if you spend a lot of time outdoors or are exposed to high levels of air pollution and secondhand smoke.

Pay Attention to Your Skin's Overall Health
As important as it is to eat a healthy diet, your skin also needs you to not smoke, get enough sleep, exercise regularly, and drink enough water.

No matter what you eat, be sure to wear sunscreen with an SPF of at least 30 every day. The label should say "broad-spectrum," meaning that it protects against the sun's UVA and UVB rays. Apply a nickel-sized dollop of sunscreen to cover your face, says Woolery-Lloyd. If you’re going to be outside, limit your time in the sun, especially between the hours of 10 a.m. and 2 p.m. Always wear protective clothing and a wide-brimmed hat, seek the shade, wear sunscreen, and reapply at least every 2 hours, more if swimming or sweating.

Be Patient
To get results, give it time. "It may take three months to a year to really see an improvement in your skin," Bank says. "Go with what's tried and true and give it a solid chance to work.

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