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What’s the largest organ of the body? If you said, skin you’re right.  The skin is about 20 square feet in total, which means taking good care of it is essential.  When there’s something wrong internally, the skin is a good indicator.

Taking good care of your skin involves providing it with essential nutrients to ensure good circulation and hydration. When your diet is lacking in essential nutrients, the signs are visible. Your skin may look dry or flaky skin and/or appear dull-looking. Lack of a balanced diet also can result in premature lines and wrinkles.

While there are no magic foods that can preserve youthful looks, there are several key nutrients that should be included in your diet to keep skin supple and smooth and help prevent age-related damage.  They include:

Vitamin A + Beta-Carotene:

Beta-Carotene belongs to a class of compounds called carotenoids, which have antioxidant properties.

Antioxidants neutralize free radicals, which are molecules that damage collagen. Collagen is considered the “glue” that helps to hold the body together. It’s in muscles, bones, tendons and skin. Skin gets its strength and elasticity from collagen, which also helps to replace dead skin cells.

The body converts some portion of Beta-Carotene to Vitamin A for skin repair and maintenance. However, some Beta-Carotene isn’t converted to Vitamin A and it functions as an antioxidant to prevent cell damage from oxidation.  Beta-Carotene helps to protect against skin against damage from the sun. It also evens out skin tone and improves skin texture.

Food rich in Vitamin A and Beta-Carotene: Sweet potatoes, asparagus, kale, spinach, eggs, cantaloupe, red peppers and peaches and liver.

Vitamin C

Vitamin C is vital for healthy skin because of its antioxidant properties and role in the synthesis of collagen.

Food rich in Vitamin C: Oranges, blueberries, strawberries, and sweet potatoes, Brussels sprouts, broccoli, kale and grapefruit.

Vitamin E

Vitamin E is another antioxidant that protects and repairs the skin. It helps the skin retain its natural moisturizers because by aiding in maintaining a fatty barrier at the level of the skin that prevents the loss of water.

Foods rich in Vitamin E: Avocado, sunflower, sweet potatoes, sunflower seeds, butternut squash, spinach, almonds, olive oil, palm oil, wheat germ and trout.

Omega 3s

Omega 3 fatty acids are essential for the skin. They are considered the “good fats,” and are responsible for cell membrane health. Cell membranes act as a barrier to prevent things that are bad from getting into the cells and also serve as a passageway for nutrients as well as waste products to cross in and out of the cells. Also since the membrane impacts the cells ability to hold water; when it’s nice and healthy, skin is moister, softer and more wrinkle-free.

Foods rich in Omega 3 fatty acids: flaxseeds, chia seeds, walnuts, sardines salmon, beef, soybeans, tofu, shrimp, tuna, halibut, Brussels sprouts, spinach, kale, winter squash cauliflower, canned sardines, and canned salmon.


Zinc is a trace mineral, which means you don’t need it in a large amount. It works like an antioxidant, though technically it isn’t one.  The mineral reduces the formation of free radicals and protects the skin’s fats and fibroblasts, which are the cells that make collagen. Zinc helps repair damaged tissues and heal wounds.

Foods rich in zinc: oysters, oatmeal, cashews, kidney beans, chickpeas, chicken, Swiss cheese, lobster, crab, beef.


Selenium like Zinc is a trace mineral. It forms antioxidants in the body to fight free radicals.

Foods rich in selenium: Brazil nuts, yellowfin tuna, halibut, sardines, grass-fed beef, boneless turkey, chicken, eggs, spinach, mushrooms.

Besides what you put into your body to help your skin, consider what you put on your skin to reduce lines and wrinkles. how True Results Retinol Active Skincare can help fight the visible signs of aging.