Salmon is rich in protein — the building block of healthy skin, hair and nails. Fish, lean meat, soybeans and cheese are all high protein foods. Salmon also contains omega-3 fatty acids, which keep your skin supple and soft. Salmon, mackerel and tuna, as well as flaxseed, almonds and other nuts are packed with omega-3.
Blueberries, acai berries, goji berries and many other fruits are rich in antioxidants such as vitamin A, C and E. Antioxidants protect your skin at the cellular level. And the great thing about berries is that they are not only yummy but also low calorie too!
Foods rich in vitamin E promote healthy, glowing skin, reducing flakes and dry patches. Almonds (as well as hazelnuts, sunflower oil and other oils) are vitamin E rich. And as previously mentioned, almonds are a good souce of omega-3 as well. Have a small handful of almonds as an afternoon snack instead of cookies or chips.
Spinach is a good source of vitamin A (which doesn't allow your skin to get dried out), as well as vitamin K. Vitamin K can help repair bruises and reduce dark circles under the eyes. Have a spinach salad topped with a sliced hard-boiled egg and a light dressing for lunch!
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