What to Eat for Perfect Skin

Medical experts reveal the foods that can really improve your complexion, fight fine lines, and banish breakouts.

"What you eat manifests itself through your skin," says Jeanine Downie, a New Jersey dermatologist. "When you have a lot of fruits and vegetables, your overall tone looks better, but too much caffeine can leave you dried out." So just how can what you eat and drink smooth wrinkles, boost radiance, and prevent breakouts?

Fight Fine Lines & Restore Radiance

"Wrinkles occur when you have a free-radical overload," says Hema Sundaram, a Washington, D.C.-area dermatologist and cosmetic surgeon. Free radicals, essentially unstable molecules that damage healthy cells in your body, are caused by sun, stress, smoking, and even excess caffeine. You need to consume foods that prevent and repair the damage caused by free radicals, which age your skin by attacking collagen and elastin. Plus, when your body lacks proper nutrition, it results in dehydrated, lackluster skin. But there's good news: "It's amazing how quickly the skin will respond to eating healthy," notes Sundaram.

Control caffeine. "I recommend no more than two cups or cans of caffeinated drinks a day; after that, switch to decaf," advises Sundaram of the dehydrating liquids. Wrinkles are less obvious on plumped-up, hydrated skin; think of a grape versus a raisin. If you need caffeine, Sundaram recommends drinking green tea because it contains polyphenols, which help destroy free radicals.

Eat up antioxidants. The best way to boost your body's free-radical defenses is with a diet high in antioxidant powerhouses like spinach, broccoli, peppers, Swiss chard, blackberries, blueberries, grapes, and strawberries.

Look for lycopene. This antiaging nutrient is known to eliminate free radicals and can be found in tomatoes.

Boost your essential fatty acids. "Clinical studies have shown that essential fatty acids can improve skin," says Downie of the moisture-locking fats. Try salmon, walnuts, or flaxseed oil to promote plumper skin.

Enjoy yogurt. "Yogurt can be very beneficial for the skin," says Sundaram. The bacteria it contains will regulate your skin's pH balance, helping with radiance.

Avoid alcohol. This may seem obvious, but drinking liquor not only dehydrates skin, it produces free radicals.

Cut back on red meat. "It can generate free radicals," explains Sundaram. She adds, "If you moderate your intake, your skin will have more luster." She suggests substituting chicken or fish, each of which has nourishing essential fatty acids.

Banish Breakouts

"Around 90 percent of people with acne are not affected by what they eat," says Downie. But it is very important for the 10 percent who are to monitor what they consume.

Be wary of dairy. "For some people, dairy can exacerbate acne," says Downie. You may think that by drinking organic milk, you are avoiding hormones, but producing milk causes cows to release excess hormones, regardless of whether they are given hormone supplements. "You can be sensitive to either type of hormone," she says.

Watch your sugar intake. "Certain studies show that sugars can aggravate the bacteria that causes acne," notes Downie. "If you are going to Dunkin' Donuts twice a day, you know what you need to do, but for a lot of us, it's our choice of beverage." She suggests avoiding soda and sugary juices and replacing them with water to help flush toxins out of your system.

Bet on beta-carotene. This form of vitamin A, which can help combat acne, is highest in orange fruits and vegetables like peaches and carrots and dark leafy greens like kale.

Source : Harper Bazaar