Superfoods for Amazing Skin

Vitamin A

“This antioxidant thins the epidermis, or outer layer of skin, which produces dead cells that can clog pores,” explains Jody Levine, M.D., a dermatologist in New York City. It also dries up sebum, the gross, oily, waxy stuff your skin glands produce that mixes with dead skin cells to create clogs and transport you to Zitville. The daily value (DV) of A is 5,000 international units (IUs), so get at least that much, and pair it with healthy fats such as olive oil or avocado: A is a fat-soluble vitamin, so your body will absorb it better.

Good Sources: Sweet potatoes (28,000 IUs each); leafy greens such as spinach (23,000 IUs per chopped, cooked cup), kale (19,000 IUs per cooked cup) and broccoli (2,400 IUs per cooked cup); bright red, yellow and orange produce such as carrots (27,000 IUs per cooked cup), cantaloupe (5,400 IUs per cup), red bell peppers (4,700 IUs per cup) and red chile peppers (428 IUs each); asparagus (600 IUs per four spears)

Zinc

The mineral helps tame skin’s oil production; less oil (if you have an excess of the stuff) means less sebum—and fewer pimples, according to Dr. Levine. The RDA for zinc is 8 milligrams.

Good Sources: Raw oysters (76 mg per six oysters), fortified breakfast cereals such as Total (15 mg per ¾ cup), canned blue crab (5 mg per cup), turkey (4 mg per cup), beef sirloin (4 mg per 3 ounces), pork loin (4 mg per 3 oz), part-skim ricotta (3 mg per cup)

Omega-3 Fatty Acids

They help maintain the body’s essential oils, the healthy, non-pore-clogging kind that keep skin cells from drying out, flaking and congesting pores, Dr. Levine says. They also have anti-inflammatory properties that aid with healing. “Acne is a teeny little wound on your face,” says Kristin Kirkpatrick, R.D., nutrition advisor to YouBeauty.com. There’s no RDA for omega-3s; Kirkpatrick suggests aiming for 600 mg daily.

Good Sources: Flaxseed (1,600 mg per 1 tablespoon), canola oil (1,300 mg per 1 tbsp), soybean oil (900 mg per 1 tbsp)