The top foods for beautiful, healthy skin

If you’re interested in preventing wrinkles and nurturing clear, healthy skin, pay close attention to your diet. What you eat can greatly influence your skin health. The organs responsible for providing you with beautiful skin include your liver, kidneys, adrenals, thyroid and your large and small intestines. Here’s the role each one plays in healthy skin:

• Your liver and kidneys are the two organs that filter out impurities on an ongoing basis. If your diet is less than ideal, these two organs can easily become overtaxed, which can lead to breakouts and other skin problems.
• Your adrenals make many essential hormones such as pregnenolone, DHEA, estrogen, progesterone and testosterone. Hormonal imbalances can also result in problematic skin conditions, so adrenal function is important as well.
• A well-nourished, energetic thyroid also provides hormones and works closely with your adrenals to create energy. Dry, flaky, sluggish skin can be evidence of a weak thyroid.
• Your small and large intestines provide nutrients to all your organs and remove waste products from your body. When waste meant for elimination remains in your intestines your skin becomes thick, oily and blemished. Pure, flawless skin is typically a reflection of clean intestines.

To help promote clear and youthful-looking skin, add these foods to your diet:

1. Animal-based omega-3 fats — Omega-3 fats help normalize skin lipids and prevent dehydration, which helps keep skin cells strong and full of moisture and decreases the appearance of fine lines. Omega-3 fats also have anti-inflammatory properties that can help calm irritated skin and promote a clear, smooth complexion. Sardines, anchovies and krill oil are excellent sources of animal-based omega-3s.
2. Vegetables — Fresh vegetables are essential for creating healthy, beautiful skin. They’re high in both water and nutrients, and they promote optimal functioning of your natural detoxification systems. Some of the best skin-boosting veggies to add to your diet include kale, spinach, dandelion greens, Swiss chard, carrots and red peppers.
3. Foods high in vitamin C — Vitamin C aids in your body’s production of collagen and can help fight saggy skin. Foods high in vitamin C include citrus fruits, papaya, kiwi, strawberries, red bell peppers, broccoli and Brussels sprouts.
4. Fermented foods — Your skin can offer a pretty clear picture of your gut health. Fermented foods help promote the growth of friendly intestinal bacteria, which can have a direct impact on your skin.
5. Green tea — Green tea is packed with vitamins A, D, E, C, B, B5, H and K, manganese and other beneficial minerals such as zinc and selenium — both particularly important for healthy skin. Green tea also contains high amounts of the antioxidant epigallocatechin gallate (EGCG), which is anywhere from 25 to 100 times more potent than vitamins C and E.
6. Dark chocolate — Cocoa flavanols have been shown to boost skin hydration, improve blood circulation and decrease skin roughness. Opt for raw cacao nibs or the darkest chocolate you can tolerate — ideally 70% cacao or higher, and enjoy in moderation.