Five Nutrition Secrets to Healthy, Glowing Skin

Five Nutrition Secrets to Healthy, Glowing Skin(Source: Chester f, iStock/ Thinkstock)Did you know you can eat your way to healthy glowing skin? To find out what foods and nutrients are best for skin health, we chatted with Stephanie Clarke MS, RD, and Willow Jarosh MS, RD, co-founders of C&J Nutrition, a NYC-based private practice, consulting, and workplace wellness company. Trust us, your skin will thank you.

1) Antioxidants
"Include antioxidant-rich foods in your meals and snacks. Antioxidants such as vitamins C, E, A (beta carotene), and selenium—which are specifically linked to nourished and protected skin in research—destroy free radicals and can help keep it looking better for longer."

2) Zinc
"Eat zinc-rich foods such as oysters, turkey, lean beef, nuts and seeds, reduced-fat cheese, non-fat milk, low-fat yogurt, beans, lentils, and peas. Zinc protects cell membranes, keeps skin firm by maintaining collagen, and is really import for normal skin renewal, i.e. your body’s natural exfoliation process."

3) Omega-3
"Eat Omega-3 rich foods such as salmon, herring, mackerel, sardines, anchovies, Pacific oysters, fortified eggs, walnuts, ground flaxseeds and oil, seaweed, and soybeans. Omega-3 fats keep cell membranes healthy so the cells can hold in more water and nutrients, and keep toxins out, yielding better hydrated, plumper skin."

4) Iron
"Include iron-rich foods in your meals and snacks, such as beans, tofu, edamame, lean beef, chicken, black-eyed peas, lentils, and eggs. Iron helps your red blood cells carry oxygen and nutrients to skin cells."

5) H20
"Proper hydration makes every system in your body work better, including detoxifying ones such as your liver and kidneys. It also ensures delivery of nutrients to cells, and hydrated cells are plump, which can help your skin look firmer. You can tell if you’re hydrated by checking the color of your urine—if it looks like lemonade, you’re hydrated. If it looks like apple juice, you need to drink more water."