What to eat for radiant skin

Try some of these vitamin-rich foods for healthy, radiant skin.

Salmon, tuna, mackerel, sardines and other oily fish have high concentrations of omega-3 fatty acids, which help keep your pores clear and your skin radiant. Salmon is also high in selenium, which smoothes the skin.

The many health benefits of omega-3 fatty acids >>

Next time you want a crunchy snack, reach for almonds. They’re rich in omega-6 and omega-9 fatty acids, which help keep your skin supple and soft while maintaining its elasticity. On top of that, the antioxidant vitamin E in almonds helps build collagen and protects your skin from the sun’s harmful UV rays.

Eating a high-fiber diet full of whole grains will help flush out the body’s toxins — which is good for your skin and all your organs. Vitamin B-rich whole grains also help your metabolism.

Olive oil is great for your skin, hair and nails with its good fat and antioxidants. Incorporate olive oil into your regular diet for soft, young-looking skin.

Secrets of cooking with extra virgin olive oil >>

Replace the lettuce in your salads with spinach. Spinach contains the aforementioned anti-aging combination of vitamins C and E, plus vitamin B — which boosts your energy level, giving your skin a healthy glow.

How to get more folate and antioxidants with fresh spinach >>

Berries are low in calories and sugar and high in antioxidants — making them the perfect snack food. Strawberries and other types of berries are also high in vitamin C, and as mentioned above, this vitamin is essential for healthy skin. Additionally, strawberries contain alpha-hydroxy acid — which also helps build collagen and reduces dead skin cells.

You probably know flaxseeds are linked to heart health, but they can also help your skin look and feel its best. Flaxseeds and flaxseed oil help reduce inflammation and dryness, leaving your soft and smooth. Plus, they contain plenty of alpha linolenic acid (a type of omega-3 fatty acid), which assists in keeping your skin healthy, hydrated and radiant.

Instead of a regular baked potato at dinner, try a sweet potato. Sweet potatoes are high in vitamins C and E, which pack a powerful punch. Vitamin C fights aging, increases collagen production and reduces the damage of sun exposure. Vitamin E gives vitamin C a boost, helping to maximize its effectiveness.

Sweet potato nutrition >>