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Tuesday, November 30, 2021

The Ultimate Guide: 37 Foods That Will Make Your Skin Glow According to Dermatologists

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When it comes to your skin, there’s one thing we know for sure: What you eat can have a direct impact on how it looks. While we all feel the same dread of looking in the mirror on an important day to see a pimple glaring at us, there is a difference between the people who know how to fix this problem and those who just let it slide. The secret fix? Adjusting your diet.

Ever heard of the quote “let thy food be medicine, and let medicine be thy food”? This statement is true also for those aspiring to have glowing and radiant skin. Healthy food choices ensure that you get nourishment from the inside out and the result of that is glowing skin. If you’re not specifically chowing down on healthy meals for glowing skin and instead are constantly noshing on processed foods or those high in sugar and fat and devoid of fiber, it can show up in the form of dull skin, perhaps along with other issues like acne, dryness, oiliness, or dark under-eye circles.

An abundance of skincare products is available on the market, but the secret to healthy skin may lie in a person’s diet. Many foods that benefit the skin contain omega-3 fatty acids, omega-6 fatty acids, vitamin E, and antioxidants. Research suggests that a steady supply of these and other nutrients and compounds in certain foods can benefit the skin.

“A diet focused on high-quality lean proteins, fiber, healthy oils, raw fruits and vegetables, and spices is best for supporting healthy skin,” Paula Simpson, nutritionist, and cofounder of ZSS tell Allure. “These foods tend to contain high-quality amino acids—the building blocks for firm skin—plus anti-inflammatory and antioxidant-rich ingredients that promote optimal skin metabolism and defense against environmental stressors.”

As such it is important to know which food has a good effect on your skin so you can adjust your diet accordingly. The goal is to slow down the inevitable process of aging by reducing wrinkles, dark spots, and general photo-aping through eating vital nutrients. So, here are the 37 best foods to get glowing skin which should be complemented or supplemented by a healthy and balanced diet;

1 – Avocados

There’s a reason why avocados are a popular ingredient for face masks. Avocados penetrate cells at the deepest level, which is virtually a tasty way to get a basal layer skin dose of vitamins A, D, and E, good fats, and phytonutrients.

Photo by Thought Catalog on Unsplash

Avocados are rich in healthful fats and vitamin E, which support the health of the skin. The fats in avocados are essential fats, which humans need to consume because the body cannot produce them.

They are good sources of vitamins C and E, which are two of the many antioxidants that help protect cells from damage. Preliminary evidence also shows that avocados also contain lutein and zeaxanthin, which may help improve skin tone and protect the skin from both UV and visible radiation damage. More so, avocados are rich in monounsaturated fat, which helps your body absorb certain vitamins, including A, D, E, and K.    

One study involving over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin (8Trusted Source).

2 – Sweet Potatoes

Photo by Alexandra Andersson on Unsplash

Sweet potatoes are an excellent source of vitamin A — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the DV of vitamin A (17Trusted Source).

Beta carotene; a nutrient found in plants, is a natural sunblock protecting your skin from sunburn, cell death, and dry, wrinkled skin. Vitamin A derivatives have been shown to help reduce oil production in the skin, and are used to treat acne.

Interestingly, high amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance (5Trusted Source).

3 – Broccoli

If you were to only eat one vegetable, make it broccoli. It contains a myriad of good-for-your-skin vitamins, including A, C, which is a fantastic antioxidant that also supports collagen production. There’s also vitamin K in broccoli, which speeds up the healing of bruises and may even help improve dark undereye circles.

It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled. But broccoli florets also pack a special compound called sulforaphane, which boasts some impressive potential benefits. It may even have anti-cancer effects, on some types of skin cancer (21Trusted Source22Trusted Source).

Photo by Louis Hansel on Unsplash

Sulforaphane is likewise a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body (22Trusted Source23Trusted Source). In laboratory tests, sulforaphane reduced the number of skin cells UV light killed by as much as 29%, with protection lasting up to 48 hours. Evidence suggests sulforaphane may also help maintain collagen levels in your skin (23Trusted Source).

4 – Bell Peppers

Yellow and green peppers are packed with carotenoids, another antioxidant that decreases sun sensitivity, diminishing the appearance of fine lines around the eyes and crow’s feet. Like sweet potatoes, bell peppers are an excellent source of beta carotene, which your body converts into vitamin A.

They’re also one of the best sources of vitamin C which is necessary for creating the protein collagen, which keeps skin firm and strong. It also helps to smoothen out your skin and lighten the appearance of any dark spot caused by the overproduction of pigmentation.

Photo by Nick Fewings on Unsplash
Photo by Nick Fewings on Unsplash

Regularly eating vitamin C-rich foods naturally boosts your body’s collagen, which helps keep your skin firm and youthful-looking. A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age (19Trusted Source).

5 – Tomatoes

Photo by Kiriakos Verros on Unsplash
Photo by Kiriakos Verros on Unsplash

Tomatoes contain lycopene, a pigment that’s naturally found in the skin. While it won’t replace sunscreen, this antioxidant can offer long-term protection against UV radiation and neutralize harmful free radicals.

A study in the British Journal of Dermatology found participants who ate five tablespoons of tomato paste daily showed 33 percent more protection against sunburn than a control group.

Tomatoes are also a great source of vitamin C and contain all of the other major carotenoids which makes them an excellent food for maintaining healthy skin. So, consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids (27Trusted Source).

6 – Berries

Fruits and vegetables owe their vibrant colors to antioxidants, and berries are a wonderful source. If your diet includes blueberries, strawberries, raspberries, cherries, and the like, you’ll get a range of protective antioxidants that shield your skin from free radicals.

Photo by Timo Volz on Unsplash
Photo by Timo Volz on Unsplash

These bright berries are full of good-for-you vitamin C and flavonoids, both of which maintain and promote skin health. The best part? Even though they’re seasonal, they retain their nutrients when frozen, so you can enjoy the skin-soothing benefits all year round.

7 – Cod

Photo by David B Townsend on Unsplash
Photo by David B Townsend on Unsplash

If there is one way everyone can improve their diets, it’s eating more seafood. Less than 10% of us get the recommended 8-12 ounces per week! The omega-3 fatty acids in fish are key to offsetting inflammation, which can lead to skin cell damage, flaking, dryness, and an overall dull appearance. Other great sources of omega-3’s include herring, mackerel, tuna, shrimp, sardines, sea bass, halibut, and lobster

8 – Fatty Fish

Some people with skin issues stay away from fatty foods. However, it is important to note that not all fats are the same. Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health.

Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. Authors of a study from 2016 found “considerable evidence rested Source” that omega-3 fatty acids help reduce the risk of non-melanoma skin cancers, especially in people who have the highest risks.

Photo by Aliyah Jamous on Unsplash
Photo by Aliyah Jamous on Unsplash

The researchers found that the acids reduce damage from ultraviolet (UV) radiation and markers of inflammation and immunosuppression in the skin. A diet high in omega-3 acids may, therefore, help reduce inflammatory symptoms and make the skin less reactive to UV rays from the sun.

9 – Salmon

Salmon’s high amounts of omega-3 fatty acids help reduce inflammation, which can affect how the skin looks. It contains nutrients like vitamin D and antioxidants which can also reduce the risk of skin cancer and help with acne and rosacea.

Photo by Caroline Attwood on Unsplash
Photo by Caroline Attwood on Unsplash

Coenzyme Q10, or CoQ10, is a vitamin-like substance found naturally in your body. CoQ10 helps with cell growth and fights against the free radicals that damage skin. One study showed that CoQ10 supplements helped lessen fine lines and wrinkles in addition to smoothing overall skin texture. But starting in your mid-30s, levels of CoQ10 begin to drop. A poor diet and stress can also lower levels of CoQ10. But you can find plenty of CoQ10 in salmon and other cold-water fatty fish.

Additionally, dermatologists and nutritionists love salmon for its myriad of health benefits – lower risk of heart disease and lower blood pressure to name a couple. The American Heart Association recommends eating 3.5 ounces at least two times per week. Aside from getting the skin benefits that come with salmon, by using the AHA recommendation, you get additional heart health benefits.

10 – Shellfish

Photo by ray rui on Unsplash
Photo by ray rui on Unsplash

Zinc is another immune-boosting mineral that can help protect skin cells from long-term damage. Luckily, it’s found in all kinds of shellfish like shrimp, oysters, and mussels. Even better, they’re lower in calories as sources of lean protein.

11 – Cinnamon

Photo by Andra Ion on Unsplash
Photo by Andra Ion on Unsplash

Perhaps your skin always looks great in the fall and winter seasons, it isn’t the soft glow of your Christmas lights, but instead, it’s all the cinnamon in the season’s goodies. The basic spice is great for stimulating circulation and blood flow, which brings oxygen and nutrients directly to the skin. Plus, some studies have shown that cinnamon could help to stabilize and balance blood sugar levels, which is important. When a diet is heavy in sugar and refined carbs, it can stimulate oil production. Experts suggest adding a dash of the spice to your coffee or tea to start your day off right, or blending some into a morning smoothie.

12 – Carrots

A good snack choice, this vegetable is high in beta-carotene, which protects your skin against the harmful rays of the sun. Beta-carotene is what gives plants their orange color. Carrots are also a good source of magnesium, which relaxes nerves and muscles. Not getting enough magnesium can lead to poor sleep, and getting enough shut-eye is always good for your skin!

Photo by Jonathan Pielmayer on Unsplash
Photo by Jonathan Pielmayer on Unsplash

This vegetable is orange thanks to high levels of beta-carotene, which is a precursor to vitamin A … which also happens to be a form of the main active ingredient in Retin-A. This vitamin has been found to decrease the skin’s oil production, and there’s also some evidence that it can improve psoriasis.

13 – Greek Yogurt

Greek yogurt is great for banishing the appearance of fine lines and wrinkles. It’s rich in B vitamins, which help to detox skin. But note the emphasis on the Greek part of this yogurt; there’s a difference. Flavored yogurt is one of the healthy foods that aren’t really healthy for a variety of reasons—one being that it can wrinkle your skin!

Photo by Sara Cervera on Unsplash
Photo by Sara Cervera on Unsplash

Not only is yogurt packed with protein, which makes it a filling snack, it’s also loaded with probiotics. Probiotics are live, friendly bacteria that help fight inflammation, including inflammation that worsens skin conditions such as acne, atopic dermatitis, and psoriasis. Probiotics can help with skin sagging and increasing skin hydration too.

14 – Sardines

Sardines? Oh yeah! Sardines are packed with omega-3 fatty acids, making them a great fish for reducing inflammation and even acne.

Packaging photo created by freepik - www.freepik.com
Packaging photo created by freepik – www.freepik.com

Furthermore, omega-3 fatty acids have mood-regulating benefits, which can help with the stress component of having acne. Acne sufferers should consume four to five servings of oily fish per week to treat the condition.

Sardines are also a good source of calcium because the bones are so tiny and soft that they’re edible. If sardines aren’t your thing, you can also check out the rest of the article to find what works for you.

15 – Mangoes

Photo by Avinash Kumar on Unsplash
Photo by Avinash Kumar on Unsplash

Mangoes are loaded with beta-carotene, which helps your skin repair itself, stay smooth, and even delay the appearance of wrinkles. And — yes, there’s more! — they’re packed with vitamin A, which protects cells and helps them regenerate. When they’re out of season, you can get the same effects from winter squash and sweet potatoes, as well as carrots, cantaloupe, and apricots.

16 – Walnuts

Walnuts are among the richest sources of both omega-3 and omega-6 unsaturated fatty acids, according to a review trusted Source published in 2012.

Walnuts amp up collagen production because they are also high in omega-3 fatty acids which helps improve the skin’s elasticity, preventing sagging and ultimately leaving your skin plump and youthful. Walnut’s rich omega-3 content also helps reduce stress and diminish the risk of heart disease.

Photo by Sahand Babali on Unsplash
Photo by Sahand Babali on Unsplash

Walnuts also provide small amounts of the antioxidant’s vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams) (12Trusted Source). Because walnuts contain a good ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6.

What’s more, walnuts contain other nutrients that your skin needs to function properly and stay healthy. One ounce (28 grams) of walnuts contains 8% of the DV for zinc. Zinc is essential for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation (14Trusted Source). Nuts may provide the same benefits as fatty fish, making them a great addition to the diet, especially for vegans and vegetarians.

17 – Oats

Oats provide selenium, an antioxidant compound that helps protect cells from damage (the type that could ultimately lead to mutation and tumor growth long-term). Plus, the prebiotics found in oats fuel your body’s beneficial probiotics, bolstering your immune system overall.

Photo by Melissa Di Rocco on Unsplash
Photo by Melissa Di Rocco on Unsplash

This food is low on the glycemic index, a scale that rates foods containing carbohydrates according to how much each food increases blood sugar (high-glycemic foods cause a fast, drastic spike and subsequent crash, whereas low-glycemic options provide a slow, steady increase and decline). Generally, foods with a low glycemic index [are better] because starchy foods [that are high-glycemic] increase blood sugar, promote inflammation, and be associated with acne breakout.

18 – Quinoa

Background photo created by luis_molinero - www.freepik.com
Background photo created by luis_molinero – www.freepik.com

This protein-packed grain is well-known in the kitchen, but its high levels of riboflavin make it a superstar for your skin. Riboflavin lends a hand to your skin’s elasticity and the production of connective tissue, which helps even things out and makes fine lines and wrinkles look less prominent.

19 – Ginger

Photo by <a href="https://unsplash.com/@jules_eatrunhike?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Julia Topp</a> on <a href="https://unsplash.com/s/photos/ginger?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a>
Photo by Julia Topp on Unsplash

Ginger is best known for its antioxidant and anti-inflammatory properties that are found in the root of the spice. Not to mention studies show ginger can have a soothing effect on the skin, so don’t be surprised when you see it on facial menus too.

20 – Kiwi

Photo by Lesly Juarez on Unsplash
Photo by Lesly Juarez on Unsplash

Did you know that kiwis have more vitamin C than oranges? Kiwis are helpful foods for skin health because vitamin C is a powerful antioxidant that helps zaps free radicals in cells. Some studies show that vitamin C may protect skin against UV damage, help with the production of collagen, and make skin more hydrated. Eat kiwis when they’re fully ripe, as this is when they have the most antioxidants. Other good sources of vitamin C include blackcurrants, blueberries, citrus fruits, guava, red peppers, parsley, strawberries, and broccoli.

21 – Artichokes

Photo by Martin Adams on Unsplash
Photo by Martin Adams on Unsplash

It’s time to quit passing by this oft-misunderstood green in the veggie section. Artichokes contain the flavonoid silymarin, an antioxidant that can protect the liver and help clear blemish-prone skin. And since it’s often paired with spinach, another acne-fighting food, it’s okay to enjoy that famous football dip every once in a while.

22 – Kale

Food photo created by freepik - www.freepik.com
Food photo created by freepik – www.freepik.com

This leafy green is rich in vitamin A, which is an antioxidant and promotes healthy skin cell turnover. As mentioned earlier, vitamin A is also a big ingredient found in Retin-A, a medication used to treat acne. Legend has it that applying kale topically helps diminish the visibility of bruises, scars, stretch marks, and spider veins.

23 – Spinach

Spinach is rich in vitamin k, a powerhouse nutrient when it comes to improving blood circulation and coagulation. Spinach also contains zinc which helps to reduce inflammation and prevent acne breakouts. This leafy green contains zeaxanthin, a naturally occurring antioxidant that protects the skin and helps even out skin tone.

Photo by Louis Hansel on Unsplash
Photo by Louis Hansel on Unsplash

More so, spinach is loaded with carotene compounds which are essential for protecting and hydrating your skin cells and keeping skin damage at bay.

24 – Almonds

Photo by Juan José Valencia Antía on Unsplash
Photo by Juan José Valencia Antía on Unsplash

Almonds are rich in unsaturated fatty acids and are a particularly good source of vitamin E, a powerful antioxidant that helps prevent signs of aging caused by free radicals and may even bolster your skin’s defense against skin cancer. “Studies also suggest that vitamin E consumed orally can increase its levels on the skin’s surface, which is good news for those with dry skin.

25 – Paprika

Photo by Devi Puspita Amartha Yahya on Unsplash
Photo by Devi Puspita Amartha Yahya on Unsplash

If your skin is looking a little drab in those Insta-pics, it’s time to spice things up in the kitchen—literally. Paprika provides a great source of antioxidants, including vitamin C and E, and beneficial carotenoids like zeaxanthin. Try sprinkling it onto sweet potatoes with olive oil before roasting, or use it as a rub on chicken breast with garlic powder and cayenne.

26 – Watermelon

Two cups of cubed watermelon equal a full cup of water and can help you (and therefore your skin cells) stay hydrated. Plus, the beta-carotene and vitamin C found in watermelon makes it an antioxidant-packed snack. Try cutting it up and storing it in the freezer for a treat during warmer months.

Photo by Floh Maier on Unsplash
Photo by Floh Maier on Unsplash

The high concentration of water in watermelon can reduce water retention that leads to puffiness around the eyes. And because watermelon is low in sugar—well, compared to many other fruits—you don’t have to worry about glycation, the chemical reaction that compromises collagen and leads to lines and wrinkles.

27 – Eggs & Egg Whites

Eggs are a source of lutein, which helps keep skin hydrated and firm. It also promotes the natural oils that help keep you looking radiant, so feel free to start your day with a veggie omelet or try adding it to sandwiches.

Photo by Louis Hansel on Unsplash
Photo by Louis Hansel on Unsplash

In addition to giving your body a dose of healthy protein that it needs, egg whites are high in both the lysine and proline (amino acids), as well as collagen itself. So adding egg whites to your diet could help support your body’s natural production of collagen to help fight fine lines.

28 – Milk

Photo by Anita Jankovic on Unsplash
Photo by Anita Jankovic on Unsplash

In addition to the calcium our bones need, milk is a great source of vitamin D. This is good for your skin because getting your daily dose of ‘D’ from milk means you don’t have to get unprotected sun exposure, which helps prevent wrinkles and discoloration.

29 – Flax Seeds

Photo by Tamara Gak on Unsplash
Photo by Tamara Gak on Unsplash

These tiny brown seeds are rich in ALA (alpha-linolenic acid), a type of omega-3 fatty acid found in plants. Omega-3s are fats that are good for you because they can reduce the harmful effects of UV radiation, smoking, and pollution. They can also lessen wrinkles in your skin and improve dry skin. Flaxseed oil, which is made from pressed flaxseeds, is known to make skin smoother and to appear less scaly. Grinding fresh flaxseeds into a smoothie or onto a salad can be a simple way to add more omega-3 fats to the diet and keep the skin looking healthful.

30 – Pomegranates

Photo by Jonas Renner on Unsplash
Photo by Jonas Renner on Unsplash

Pomegranates contain polyphenols which also fight free radicals and help to regulate skin’s blood flow, giving it a nice healthy glow. Pomegranate seeds also have a decent amount of fiber, making them a satiating way to sprinkle some color onto your salads and side dishes. Naturally-occurring fruit sugar isn’t remotely as scary as added sugar, but if you’re concerned about it, then you won’t want to go nuts with the pomegranate seeds.

31 – Soy

The isoflavones found in soy help improve wrinkles, collagen, skin elasticity, and skin dryness. They are known to protect your skin from UV damage. Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.

The isoflavones found in Soybeans may play an important role in protecting the skin, especially for females. In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong (29Trusted Source).

Photo by engin akyurt on Unsplash
Photo by engin akyurt on Unsplash

Studies suggest that middle-aged female participants who consumed more of the specific isoflavones found in soy had fewer fine wrinkles and more skin elasticity.

32 – Green Tea

For smoother skin, try swapping a cup of coffee for green tea. Green tea is packed with polyphenols, a type of antioxidant found in tea leaves. Polyphenols help to lower the amount of sebum (oil) your body makes, and some evidence shows this makes green tea a good option to treat acne. Green tea also contains flavonoids, which help with DNA repair, and are even shown to help lessen fine lines. One study shows that you’ll get the most flavonoids from green tea if you steep it in cold water for a long time.

Photo by Matcha & CO on Unsplash
Photo by Matcha & CO on Unsplash

While green tea is a great choice for healthy skin, you may want to avoid drinking your tea with milk, as there’s evidence that milk could reduce the effect of green tea’s antioxidants (42Trusted Source).

33 – Turmeric

Photo by Prachi Palwe on Unsplash
Photo by Prachi Palwe on Unsplash

All the top chefs are cooking with this trendy spice and beauty gurus are DIY masking with it and for good reason. It contains curcumin, an antioxidant that combats free radicals that are seriously dulling your skin. It also promotes collagen synthesis, and when used topically it can help renew the skin by acting as a stimulator for skin elasticity and firmness, in turn fighting any wrinkles and fine lines. Enjoy it sprinkled in an egg scramble or frittata, or blend it straight into a smoothie.

34 – Grapes & Wine

Red, green, and black grapes provide a combo of ellagic acid and resveratrol, two compounds that help combat oxidative stress. Another may also aid in maintaining skin cell regeneration.

Photo by Artur Shamsutdinov on Unsplash
Photo by Artur Shamsutdinov on Unsplash

The Resveratrol in wine is good for slowing down your skin’s aging process by damaging harmful free radicals that could harm your skin. Unfortunately, there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to affect your skin.

35 – Olive Oil

Among cooking oils, olive oil may be the most healthful choice for the skin. When it’s part of a regular diet, olive oil is known to help curb inflammation. This may be because of the antioxidants in olive oil, some of which are being studied for use in products to curb eczema and psoriasis.

Photo by Calum Lewis on Unsplash
Photo by Calum Lewis on Unsplash

About 75 percent of the fat in olive oil is monounsaturated fatty acids, which may play a role in the youth boost. Results of a study trusted Source from 2012 support the more widely held conclusion that a diet rich in olive oil reduces the effects of photoaging on facial skin.

36 – Dark Chocolate

Yes, that’s right, chocolate is on the list. Dark chocolate is great for skin firming and has flavanols, which is a very potent antioxidant. However, be sure to avoid any chocolate with less than 70 percent cacao as they have too much sugar which can be terrible for your skin.

Authors of a review trusted Source from 2014 note that cacao is rich in antioxidants and minerals that have an anti-inflammatory effect on the skin. They also explored the use of chocolate in the prevention and treatment of skin issues, including acne and psoriasis.

Photo by Tijana Drndarski on Unsplash
Photo by Tijana Drndarski on Unsplash

Eating a lot of dark chocolate can ensure your skin remain thick or retain its elasticity. It also has hydration effects as well as improving blood circulation. If you’ve ever needed a reason to eat chocolate, you just got a perfectly good one. So, eat your way to fabulous skin!

37 – Water

Water supports the functioning of every system in the body, and it benefits the skin in many ways. For example, staying hydrated protects skin cells from damage, including that caused by environmental factors. Also, hydration makes it easier for skin cells to absorb nutrients and release toxins.

Photo by Chinh Le Duc on Unsplash
Photo by Chinh Le Duc on Unsplash

Drinking more water is the simplest and speediest way to boost your glow and keep your skin functioning at its best. Try adding fresh citrus or berries to liven up plain sparkling or still water. How much you need to drink varies depending on the person, but I’d make two liters (about eight cups) your minimum. You’ll need more if you exercise vigorously or generally sweat a lot!

Summary

Good nutrition helps take care of the body from the inside out. But there’s more to great skin than what you eat. Make sure you also get a full night’s sleep, wear a broad-spectrum sunscreen with an SPF of 30 or higher, stay physically active, manage stress, avoid harmful substances like strong soaps, tanning beds, harsh chemicals through creams, and finally, don’t smoke. These healthy lifestyle habits will get, and keep, your skin glowing. And if you have a specific skin problem or concern, see a dermatologist. 

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