Avocados: This silky smooth green guy gets mistaken for a vegetable when it is really a fruit. This healthy fat is rich in omega 3’s. They contain Vitamin A, E, and help fortify B-complex vitamins. It has a ton of antioxidants and inflammatory compounds that are great for the skin. Throw some in a salad or blend it in a smoothie.
Blueberries: They may be little, but they contain some of the highest antioxidant levels of any food when ripe. The deep blue and purple color of this fruit pigment is the anthocynanins which helps with sun damage and inflammation. Throw some in your oatmeal in the morning or have a blueberry protein shake and you are on your way to hydrated skin.
Strawberries: Did you know that in addition to being a delicious fruit strawberries can also keep your skin looking gorgeous? The vitamin C in strawberries acts as an important building block of collagen- the underlying supporting structure of skin. Just 1 cup of strawberries contains over 100% of your daily vitamin C needs.
Apples: Quercetin, an antioxidant in the peel of many varieties, provides some protection from the “burning” UVB rays that can trigger skin cancer. For the biggest quercetin concentration, look for Cortland, Golden Delicious, and Monroe varieties.
Walnuts: Walnuts are storehouses of alpha-linolenic acid, an omega-3 fat that’s a key component of the lubricating layer that keeps skin moist and supple. 1/2 ounce serving of walnuts provides 100% of the recommended daily intake of ALA.
Greens: Spinach, kale, swiss chard, collard greens, broccoli, and many other cruciferous and leafy green veggies offer more nutrients to the body with the least calories. They are packed with skin beautifying compounds like carotenoid antioxidants, an excellent course of vitamin A and C, helps neutralize free radicals (cell damage), and help fight different types of cancer. I highly recommend that you eat these every day. You can eat them in a salad, steamed as a side, or juice them. Never underestimate the power of plants!
Algae: Micro-algae and macro-algae are one of the most concentrated sources of beauty vitamins for hair, skin, and nails. They are easily absorbed by the body. Chlorella and spirulina are a high source of protein, beta-carotene, nucleic acids, and chlorophyll.
Sea vegetables like arame, dulse, and nori contain more trace minerals than any other foods. They are abundant in vitamin A, C, E, and B-complex vitamins. Plus, they contain ergostreol which converts into vitamin D2 to help support healthy skin and cell growth. You can find powders to put in smoothies or take in a vitamin tablet source.