The Clear Skin Diet

On my seemingly never ending quest for natural ways to flawless skin, I found this helpful article by Self magazine about the best foods for clear skin.

Pile these on your plate. All pack nutrients essential for healthy skin.

Strawberries, citrus fruits, red peppers, broccoli

Beauty benefit: a smooth texture
Eat-right evidence: Vitamin C, plentiful in this produce, is vital for the production and formation of collagen, skin's support structure, says Toby Amidor, R.D., director of nutrition for DietTV.com in New York City. And a strong support layer helps smooth what's on top and prevent wrinkles, she says. Aim for: two 1-cup servings of fruit and 1 cup of red peppers and/or broccoli a day

Sunflower seeds and almonds

Beauty benefit: sun protection
Eat-right evidence: These seeds and nuts are loaded with vitamin E. Collectively, antioxidants act like an army, protecting skin from UV-spawned free radicals. But E is on the front lines; skin's top layers contain high levels that guard cells' outer membrane so cells stay healthy. Plus, strong membranes hold water in, keeping skin hydrated. Aim for: 2 tablespoons hulled seeds or 23 almonds daily

Dark orange, leafy green and red veggies

Beauty benefit: a fresh complexion
Eat-right evidence: Squash, sweet potatoes and spinach are full of the antioxidant beta-carotene. Your body converts it to vitamin A, which regulates cell production and turnover so skin's surface is smooth, says Valori Treloar, M.D., coauthor of The Clear Skin Diet(Cumberland House Publishing). Carotenoids may also decrease skin's sensitivity to sun. Aim for: three 1-cup servings a day

Fortified cereal, lean meat, poultry, oysters

Beauty benefit: a youthful glow
Eat-right evidence: You'll get zinc and iron, minerals key to skin functioning. Zinc contributes to cell production, plus natural cell sloughing, which keeps dullness at bay. Red blood cells need iron to carry oxygen to skin, helping give you a glow, says David Bank, M.D., a derm in Mount Kisco, New York. Aim for:1 serving of cereal (a cup), 1 palm-sized serving of meat or poultry or 3 oysters per day

Water

Beauty benefit: dewy skin
Eat-right evidence: Skin cells contain mostly water, and if you're dehydrated, skin will look and feel parched, too. But you needn't chug 8 cups a day; University of Pennsylvania researchers found no studies to back up the recommendation. Simply ward off dehydration—and dryness—by drinking when you're thirsty. Aim for: 6 cups a day. It's a good starting point.