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We all want beautiful, glowing, supple skin. Most health professionals agree that what we eat has a big impact on how we look. We all know the old adage, “You are what you eat.” Water is extremely important for keeping your body and your skin hydrated and the foods that you consume are important as well. Here is a list of ten foods that are great for your skin.

Berries

Berries, such as blueberries, raspberries, blackberries and strawberries, are really high in antioxidants.

Antioxidants are natural compound that protect the body from harmful free radicals. Free radicals are atoms that can cause cellular damage which can lead to infections, heart disease, or even cancer. Antioxidants protect the skin and have been said to have an anti-aging effect. The amount of antioxidants that your body produces on its own decreases with age, so it’s essential to get them in your diet. A lack of anti oxidants may result in a lack of radiance, elasticity and firmness in the skin over time.

Coconut Oil

Coconut oil is great for your skin, especially if you can issues with acne. Coconut oil also prevents the effects of aging, due to the medium chain fatty acids, which prevent oxidation. It also contains lauric acid, which is well known for being anti-bacterial, anti-fungal and anti-viral. Since acne is a bacterial infection, coconut oil is very effective against it. Coconut oil is also anti-inflammatory and protects your skin from sun damage. Coconut oil is perfect for use with cooking, baking and frying.

Dark Green Leafy Vegetables

Dark green leafy vegetables such as kale, chard, spinach and collard greens, are quite high in manganese, which is needed for collagen formation in the skin cells, keeping your skin supple and not dried out. In fact, if you are having skin problems, there is a chance that you may be deficient in manganese. Manganese also supports mineral transport and absorption which keeps your skin healthy. Dark leafy greens are also abundant in Vitamin A, which is great for clearing up acne and promoting skin repair.

Avocados

Avocados can play a huge role in caring for your skin. Avocados work their way toward your skin from the inside, healing and nourishing the whole way. Avocados are full of B-complex vitamins and especially niacin (vitamin B3), which works as an anti-inflammatory. Inflammation is the cause of skin problems such as acne, psoriasis, eczema and Rosacea. Avocados are also rich in vitamins A, D and E, fat-soluable vitamins that play a critical role in the health and appearance of your skin.

Fish

Fish such as wild salmon, herring and sardines are very high in Omega-3 fatty acids, and it has been known for years that foods rich in Omega-3 fatty acids are great for the skin, reducing the appearance of wrinkles, increasing the thickness of skin and making it softer, smoother and more moist. Having enough Omega-3 fatty acids in your diet may also decrease your skin’s sensitivity to the sun’s UV rays, and fatty fish is a wonderful way to get plenty of these nutrients into your body.

Mushrooms

Mushrooms are abundant in riboflavin, a B vitamin that is very important for healthy skin. Riboflavin (vitamin B2) is needed for repair and maintenance of tissue. It also improves skin blemishes that rosacea causes. This vitamin is so important for skin repair that the body utilizes lots of it after you get burned or after you undergo surgery. Mushrooms also contain antioxidants and shitakes in particular are a great source of kojic acid, which fights spots on your skin from the sun, acne and age with its lightening abilities.

Kiwis

Kiwis are great for your skin. They are full of vitamin C and antioxidants, both of which play a large part in keeping wrinkles away. Vitamin C is vital for producing to the production of collagen. Collagen is a protein that is used in the growth of cells, giving skin its strength and firmness. Vitamin C helps to create scar tissue, which is used for repair. Vitamin C is also an antioxidant, and it protects you from sun damage, as well. It may even lend a hand in preventing skin cancer. Eating kiwi fruit is a great way to get vitamin C.

Chocolate

Here’s some good news for chocolate lovers. Dark chocolate is another food that’s great for your skin. Contrary to popular belief, chocolate does not cause acne. Dark chocolate – best if it is at least 75 percent cacao – is also high in antioxidants. Dark chocolate also contains flavanols, which protect your skin from the UV rays of the sun, improve skin texture, tone, hydration and thickness.

Tropical Fruit

Delicious and tropical, mangoes are full of vitamin A. Vitamin A great for skin health, repairing and maintaining skin cells and keeping skin moist and supple. Those lacking vitamin A may have dry and flaky skin, and it’s an antioxidant, too, keeping those free radicals that make you age prematurely at bay. This vitamin is also effective in lightening liver spots, get rid of acne and may even help to prevent skin cancer.

Almonds

Almonds are wonderful for your complexion. These nuts are abundant in vitamin E, another great vitamin for limiting sun damage and signs of aging. Almonds provide lots of this vitamin, which also lessens the appearance of fine lines and wrinkles. It also lessens the appearance of scars, helps ward off skin cancer, prevents age spots, lightens black circles around the eyes, prevents dry skin and helps to get rid of pimples.

These ten foods can do wonders for your skin and your overall health. From hydration to protecting yourself from the harmful rays of the sun, the foods you eat can make a real difference. You don’t have to break the bank with expensive skin treatments and cosmetics. Just eat the right foods and watch the change before your very eyes.