Skin-smart diet

The first step toward a complexion is to add fiber to your diet. Dietary fiber helps prevent the buildup of toxins, which can lead to blemishes and unhealthy skin. Fiber-rich beans and peas, whole grain breads and cereals, plus raw fruits and vegetables are part of a skin-smart diet.

Moisture

Some fresh fruits and vegetables can also give skin a moisture boost. Peppers, tomatoes and green leafy vegetables not only provide extra water, they contain vitamin C. And juicy fruits, such as melons, pears and berries, also provide many of the essential vitamins and minerals necessary for good skin.

Fat is back

Essential fatty acids (EFAs), especially omega-3s and omega-6s, are necessary to rebuild and produce new cells. Along with improving overall health, EFAs keep skin tissue supple. Good omega-3 sources include flaxseeds, pumpkin seeds and vegetable oils, such as cold-pressed canola and walnut. Omega-6s are found in raw nuts, seeds, corn and beans. Soy-based products do double duty.

Supplemental nutrients

Making sure your skin gets its fair share of vitamins is also crucial. Important nutrients include vitamin A, which preserves elasticity and helps skin resist infection and blemishes, and vitamin C, which plays a role in the production of collagen, a substance that keeps skin smooth and supple. Other skin-friendly antioxidants are vitamin E and selenium, which promote tissue repair and improve circulation. B-complex vitamins also are essential for smooth skin and may help prevent the formation of blackheads. Finally, zinc regulates oil gland activity and may help prevent acne. These nutrients can be found in green tea, grape seed extract and Co[Q.sub.10] to give your skin optimum nutrition.

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