Healthy skin starts from the inside. Reduce aging effects and UV ray damage by giving your skin proper nutrients. Eat antioxidant rich foods and drink water for healthy skin. Antioxidants prevent and reduce damage to cell tissue. Eat foods high in vitamins A, B, and C. Antioxidants minimize damage caused by free radicals and reduce aging signs. Limit exposure to cigarette smoke and incorporate the following foods into your diet for glowing skin:

1. Kiwi fruit
Kiwis contain high levels of vitamins C, and E, along with other antioxidants. Vitamins C and E combined provide more robust benefits for preventing UV damage than vitamin C or vitamin E alone. Vitamin C helps skin tissue and cells with healthy growth. Kiwi seeds contain omega-3 fatty acids, which help prevent skin damage from the sun.

2. Green tea
Green tea contains vitamin B, vitamin E, and a potent antioxidant named EGCG, which fights DNA damage from UV rays. The sun produces cancer-causing UV rays, and so do the screens of smart devices. One of the B vitamins in green tea is vitamin B2. Vitamin B2 helps maintain collagen levels. Vitamin E hydrates the skin and helps with healthy skin cell growth. Hydrated skin flushes toxins from cells and minimizes the appearance of wrinkles. As antioxidants work to protect the skin, the antioxidants become oxidized, so it is essential to replenish antioxidants daily.

3. Brazil nuts
A brazil nut is a seed that contains healthy fats. Essential healthy fats help the body build healthy cell membranes. Brazil nuts have high levels of selenium and zinc, both of which provide benefits to the skin. Selenium acts as an antioxidant and also improves the skin’s elasticity. The zinc contained in brazil nuts prevents and clears acne breakouts. Brazil nuts are an excellent choice for vegans who are looking for healthy fat foods.

4. Fatty fish
Fatty fish such as anchovies, herring, mackerel, Atlantic salmon, and sardines contain omega-3 fatty acids. Omega-3 fatty acids reduce the skin’s sensitivity to UVB and UVA rays. Healthy fatty acids reduce inflammation. One salmon filet on average provides the recommended daily allowance of vitamin A. As people age, skin cells reproduce more slowly, but a dose of vitamin A speeds skin cell reproduction. Vitamin A stimulates the production of collagen. Fatty fish also have the E vitamin, which fights against dry skin.

5. Safflower oil
Safflower oil contains linoleic acid. Linoleic acid helps combat dry skin and provides optimal skin health benefits by reducing keratin levels. Too much keratin results in dry, clumping skin cells that clog pores. Healthy keratin levels enable dead skin to shed naturally. Also high in fatty acids, safflower oil strengthens the protective, outer layer of skin.

Include more of these antioxidant rich foods in your diet, and stay hydrated for healthy, glowing skin.