

Snacking on foods with vitamin E such as sunflower seeds and almonds help protect your skin from UV- spawned free radicals. The skin's top layers contain high levels of vitamin E that guard cells' outer membrane to keep cells healthy and hold in water, which keeps the skin hydrated. Protect your skin by consuming 2 tablespoons of hulled seeds or 23 almonds daily.

Dark oranges, leafy greens, and red veggies contain antioxidant betacarotene which your body converts into vitamin A, regulating cell production and turnover so the skin's surface is smooth. Carotenoids also decrease the skin's sensitivity to the sun. Aim for three 1-cup servings per day for a fresh complexion.

We commonly hear people recommending water, the ultimate healer. If you're dehydrated, your skin will look and feel like it too! The University of Pennsylvania researchers found no studies to back up the theory of having to drink 8 cups every day. Try avoiding dehydration and dryness by drinking water when you're thirsty, and aim for 6 cups every day for a dewy skin look.

Fish and nuts, plus fortified eggs, are bursting with omega-3 fatty acids, fighting inflammation in the body caused by sun and stress. "Inflammation produces free radicals, and free radicals contribute to aging by attacking collagen," says Susan Taylor, M.D., a dermatologist in Philadelphia. A study showed that older people who consumed more fish and veggies over their life had fewer wrinkles than those who ate more meat, the Journal of the America College of Nutrition reports.

These tips to a perfect complexion were sourced by the Self Magazine website. For more details and tips to clear skin, click here.
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