Face Food #1: Avocados

This creamy, green fruit is abundant in essential  oils and B-complex vitamins that nourish your skin, inside and out.Niacin (vitamin B3) is especially important for healthy skin, and avocados   contain lots of it. Niacin, an anti-inflammatory, soothes irritated skin and red, blotchy skin. One avocado has 3.8 mg niacin – 27% of your daily need. Blend half an avocado with yogurt and frozen berries to make a creamy, nutty flavored morning smoothie.

Face Food #2: Mangoes

Mangoes have more than 80% of your daily requirements for vitamin A, which is why they’re such a great face food. Vitamin A maintains and repairs skin cells; a deficiency will result in a dry, flaky complexion. As an antioxidant, vitamin A also fights free radical damage that can prematurely age the skin. And with fewer than 70 calories per serving, this succulent fruit  is the perfect pick for your figure, not just your face.

Face Food #3: Almonds
Not only is it a gorgeous shape for your eyes, almonds are also great for your complexion. With 150% of your daily need for vitamin E, it’s no wonder that getting a bit nutty is good for you.Vitamin E’s rich oils moisturize dry skin, and its antioxidants protect against skin damage and premature aging.

Face Food #4: Cottage Cheese
Dairy is good for your bones and face. But it’s the selenium in cottage cheese, not the calcium, that makes us wild for the creamy curds.Selenium, an essential mineral, teams up with vitamin E as a powerful free radical-fighting antioxidant duo. Plus, it’ll protect against skin cancer and fight dandruff.

Face Food #5: Acerola Cherries
Your average cherry doesn’t supply a lot of vitamin C, but that’s not true for Acerolas. One of these cherries supplies 100% of your daily allowance for vitamin C, which is great news for your skin. As an antioxidant, vitamin C fights skin damage and wrinkles. It also plays a central role in the production of collagen, the structural protein in your skin.

Face Food #6: Oysters
Whether they’re an aphrodisiac or not, oysters are a love fest for skin. They fight pimples because they’re rich in zinc. The mineral affects sebum production, a deficiency may contribute to acne. Zinc also helps boost elastin (the skin’s elastic protein) production with the help of vitamin C.

Face Food #7: Baked Potatoes
Set aside the greasy French fries. A plump, steaming baked potato is good for your skin. Eat one baked potato (with the skin) to get 75% of your daily copper need. This essential mineral works with vitamin C and zinc to produce the elastin fibers that support skin structure. Too little copper in your diet can reduce your skin’s ability to heal and cause it to become rigid and lifeless.

Face Food #8: Mushrooms
This fungus isn’t just for soup; it’s rich in riboflavin, a B vitamin that’s vital to your skin. Riboflavin (vitamin B2) is involved in tissue maintenance and repair, and improves skin blemishes caused by rosacea. This vitamin is so important for skin repair that the body uses large amounts after sustaining a burn or wound, or undergoing surgery.

Face Food #9: Omega 3
It’s no secret that omega 3s are great for your skin, but did you know that green lip    mussel oil is one of the best sources of this essential fatty acid?Omega 3’s are known to hydrate the skin and reduce inflammation and puffiness. Essential fatty acids also dilute sebum and unclog pores that otherwise leads to acne. It contains 18 omega-3’s including 3, 6, 7, and 9. Omega-3’s and 7’s reduce CRP C-reactive proteins that are inflammation markers. It also lowers inflammation with ETA-unique Omega-3’s which inhibit both inflammatory pathways.

Face Food #10: Wheat Germ
Don’t let the “germ” scare you – it’s actually just the embryo within a grain of wheat, and it’s nutritious. Wheat germ is a good source of biotin, a B vitamin that’s crucial to skin health. A mild biotin deficiency can cause dermatitis, a condition characterized by itchy, scaly skin. Sprinkle wheat germ on yogurt for a tasty way to get more biotin in your diet.
Extra Tip: Drink Plenty of Water!

 Rhonda Donahue PhD. Author of “The Pollution Inside You!” & “New Zealand’s Natural Health Remedy”  Direct Line (714)863-5959   http://rhondadonahue.com/