Health N Fitness

You can’t just shove junk food in your face and expect to have smooth, supple skin. But swap those cheese puffs for a cup of cottage cheese and you’ll get glowing results. Read on for 10 yummy foods that’ll nourish your skin...

When it comes to your health, the outside reflects the inside. A dull, dry complexion is a blinking neon sign that you’re not eating right.

Lucky for you, you can put your best face forward with a better diet. Here’s how:

Face Food #1: Avocados
This creamy, green fruit is abundant in essential oils and B-complex vitamins that nourish your skin, inside and out.

Niacin (vitamin B3) is especially important for healthy skin, and avocados contain lots of it. Niacin, an anti-inflammatory, soothes irritated skin and red, blotchy skin. One avocado has 3.8 mg niacin – 27% of your daily need.

Blend half an avocado with yogurt and frozen berries to make a creamy, nutty-flavored morning smoothie. Or try this Avocado Ice Cream recipe.

And keep reading for an avocado face-mask recipe that will solve your dry skin problems instantly.

Face Food #2: Mangoes
Mangoes have more than 80% of your daily requirements for vitamin A, which is why they’re such a great face food. Vitamin A maintains and repairs skin cells; a deficiency will result in a dry, flaky complexion.

As an antioxidant, vitamin A also fights free radical damage that can prematurely age the skin. And with fewer than 70 calories per serving, this succulent fruit is the perfect pick for your figure, not just your face.

Check out this Mango-Chile Chutney.

Face Food #3: Almonds
Not only is it a gorgeous shape for your eyes, almonds are also great for your complexion. With 150% of your daily need for vitamin E, it’s no wonder that getting a bit nutty is good for you.

Vitamin E's rich oils moisturize dry skin, and its antioxidants protect against skin damage and premature aging.

Reach for a handful of these Spiced Spanish Almonds.

Face Food #4: Cottage Cheese
Dairy is good for your bones and face. But it’s the selenium in cottage cheese, not the calcium, that makes us wild for the creamy curds.


Selenium, an essential mineral, teams up with vitamin E as a powerful free radical-fighting antioxidant duo. Plus, it’ll protect against skin cancer and fight dandruff.

Get your cottage cheese fill in this Baked Mac & Cheese.

Face Food #5: Acerola Cherries
Your average cherry doesn’t supply a lot of vitamin C, but that’s not true for Acerolas. One of these cherries supplies 100% of your daily allowance for vitamin C, which is great news for your skin.

As an antioxidant, vitamin C fights skin damage and wrinkles. It also plays a central role in the production of collagen, the structural protein in your skin.

Use Acerolas in these Chocolate-Cherry Cupcakes.

Face Food #6: Oysters
Whether they’re an aphrodisiac or not, oysters are a love fest for skin. They fight pimples because they’re rich in zinc. The mineral affects sebum production, a deficiency may contribute to acne.

Zinc also helps boost elastin (the skin's elastic protein) production with the help of vitamin C.


Face Food #7: Baked Potatoes
Set aside the greasy French fries. A plump, steaming baked potato is good for your skin.

Eat one baked potato (with the skin) to get 75% of your daily copper need.

This essential mineral works with vitamin C and zinc to produce the elastin fibers that support skin structure. Too little copper in your diet can reduce your skin’s ability to heal and cause it to become rigid and lifeless.

Get your copper in these Loaded Twice-Baked Potatoes.

Face Food #8: Mushrooms
This fungus isn’t just for soup; it’s rich in riboflavin, a B vitamin that’s vital to your skin. Riboflavin (vitamin B2) is involved in tissue maintenance and repair, and improves skin blemishes caused by rosacea. This vitamin is so important for skin repair that the body uses large amounts after sustaining a burn or wound, or undergoing surgery.

Try these Garlic-Rosemary Mushrooms.

Face Food #9: Flaxseed Oil
It’s no secret that omega 3s are great for your skin, but did you know that flaxseed oil is one of the best sources of this essential fatty acid? That’s great news if you’re not a fish-lover.


Just one teaspoon of flaxseed oil per day provides 2.5 grams of omega 3s, which, in turn, hydrate the skin. Essential fatty acids also dilute sebum and unclog pores that otherwise leads to acne.

Face Food #10: Wheat Germ
Don’t let the “germ” scare you – it’s actually just the embryo within a grain of wheat, and it’s nutritious. Wheat germ is a good source of biotin, a B vitamin that's crucial to skin health. A mild biotin deficiency can cause dermatitis, a condition characterized by itchy, scaly skin.

Sprinkle wheat germ on yogurt for a tasty way to get more biotin in your diet.

Or try these Apricot-Wheat Germ Muffins.

Slather It On!
You don't have to eat these 10 foods to nourish your complexion. Some make for great facial masks too.

Try this avocado mask to instantly moisturize your skin:

1. Mash one whole avocado.

2. Add 1 teaspoon flaxseed oil and 1 teaspoon honey.

3. Mix together until smooth and creamy.

4. Apply to face and let sit for 15-20 minutes.

5. Rinse clean with warm water.

Take care of your skin by eating right and having fun with your food. Drink plenty of water and exercise daily to flush out toxins.

And don’t put toxins right back in your body! Smoking damages healthy skin and makes it more prone to wrinkles and an ashen, gray color – not pretty.

Finally, always wear sunscreen, especially on your face, whether it’s sunny or cloudy. Buy a face moisturizer that contains at least 15 SPF. Or wear a hat that provides shade