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    Top 5 Foods You Should Be Eating for Healthy Skin

    Hale Cosmeceuticals has a line of quality skincare products that help you restore and maintain optimal skin health. But optimal skin health cannot be achieved only through topical applications. You need to provide nourishment from the inside, too. To deliver the nutrients your skin needs for a healthy, youthful glow, eat:

    Fatty Fish

    Fatty fish are those that are high in concentrations of omega-3 and/or omega-6 essential fatty acids (fatty acids your body cannot make on its own), such as tuna, salmon, herring, trout and sardines. These essential fatty acids are necessary components for healthy tissue functions and have anti-inflammatory properties. The benefits to your skin include:

    • Less dryness and/or flaking due to increased moisture retention
    • Less redness and irritation because of the anti-inflammatory effect

    When looking for fatty fish to include in your healthy-skin diet, be sure to select fish and brands of processed fish that are mercury-free, dolphin safe and environmentally friendly.


    Like fatty fish, walnuts contain high concentrations of omega-3 and omega-6 fatty acids and in optimal ratios. Walnuts also contain zinc, an essential mineral for skin health, as well as a number of antioxidants integral to skin repair: vitamins A, C and E.Walnuts are easy to incorporate into your diet. You can eat them alone without any preparation, season and toast them or add them to salads or other dishes for a delicious crunch.


    Despite all the low-fat hype over the years, you actually need (unsaturated) fat in your diet to maintain optimal health. Avocados are high in healthy fats your body needs to produce its own protective and moisturizing oils. Avocados also contain significant stores of vitamins A and E, both of which are antioxidants that can help protect and repair your skin from UV or other environmentally induced damaged. And, research shows that these vitamins are even more potent together.

    Red, orange and yellow veggies

    We're cheating here to include more than just one red, orange or yellow vegetable because so many of them are good for your skin, including:

    • Red and yellow bell peppers
    • Sweet potatoes and yams
    • Carrots
    • Winter and butternut squash

    Red, orange and yellow vegetables have high concentrations of beta carotene, a carotenoid. Carotenoids are pigments that protect plants from UV radiation and other environmental toxins. When eaten, these pigment compounds enhance your skin's natural protective abilities, too. Research also indicates that these compounds can even help reduce your risk for some cancers.

    Broccoli (and other cruciferous vegetables)

    Broccoli and other cruciferous vegetables (e.g., Brussels sprouts, kale, arugula, cabbage, cauliflower) contain sulfur-based compounds that have been proven to effectively reduce inflammation, shrink tumors, kill cancer cells and boost natural immunity. In terms of skin health, cruciferous vegetables can reduce redness, irritation and sensitivity because of their anti-inflammatory properties.

    They can also increase your skin's resistance to environmental toxins, preventing dermal (and even systemic) infections. Although we've identified the top five skin-friendly foods, there are actually dozens of fruits, vegetables, nuts, seeds, legumes, etc. that promote skin health. To make sure you are including as many plant-based, immune-boosting compounds, eat the rainbow and get essential nutrients from sustainable sources."

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