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Foods for better skin

So, you gave up chocolate and coffee only to find out that chocolate bars won't cause p1mples and caffeine doesn't either. Food won't give you acne but healthy skin is a combination of surface treatments and eating well. A balanced diet is one that contains vitamin-rich foods and proper hydration to support healthy skin.

Water: That 8 to 10 glasses a day rule still applies, so drink up. Water carries nutrients throughout the body while flushing out toxins.

Essential fatty acids: Don't be put off by the name. The omega-3 and omega-6 fatty acids hydrate skin and help it to stay firm and smooth. These fats are essential because they have to come from food--our bodies can't manufacture them.
Found in: salmon, flaxseed oil, olive oil, seeds and nuts.

Antioxidants: The vitamins below counteract free-radical damage and help to reduce some of the aging effects of smoke, sun exposure, and environmental pollution.

Vitamin A: Helps keep cells intact and promotes the healthy functioning of mucous linings. Vitamin A also reduces the production of sebum, which can clog pores and cause p1mples.
Found in: yellow and orange squash, sweet potatoes, cantaloupe, oranges, grapefruit, papaya, carrots, spinach, kale, liver, and fish liver oil.

Vitamin C: Helps the body produce and maintain healthy collagen--the glue that holds our cells together.
Found in: citrus fruits, rose hips, acerola cherries, red and green peppers, broccoli, and bean sprouts.

Zinc: Works with vitamin C to make collagen. It also supports the tissue- rebuilding actions of vitamin A, which helps maintain healthy skin cells.
Found in: pecans, pumpkin seeds, whole-wheat flour, rye flour, oat flour, oysters, and red meat.

Vitamin E: Helps the body retain moisture and prevents sun damage. Vitamin E protects cells, preventing tissue degeneration and premature aging. Vitamin E is often used topically to prevent scarring and to heal extremely dry skin patches.
Found in: vitamin supplements

Selenium: Reduces the risk of skin cancer due to sun overexposure.
Found in: garlic, onions, brewer's yeast, wheat germ and Brazil nuts.
B complex vitamins: Essential for healthy skin in too many ways to name. B complex vitamins help to heal dry or itchy skin, rashes, and even those cracks at the corners of your mouth. A B-vitamin deficiency can result in all sorts of skin problems and even hair loss.
Found in: whole-grain cereals, rice, nuts, milk, eggs, meats, fish, fruits, and leafy green vegetables.

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