1) Whole Grains
See that you eat “whole grains” instead of refined grains, since whole grains contain more vitamins, fiber and phyto-nutrients. Vitamin E and Zinc contained in whole grains along with Vitamin B complex keeps your skin and hair healthy and beautiful.
Take a little quantity of nuts to your diet list every day. You can eat 4-5 almonds and a spoon of sunflower and pumpkin seeds or other nuts like walnut, pistachio etc. Eating a lot of nuts daily can put on your weight. But taken in less quantities, the rich Vitamin E, selenium, Choline and omega-3 in almonds and walnut can work miracles on your skin and hair. These pretty much prevents skin ageing and also cures sun damage if eaten regularly.
3) Red, Orange and Leafy Vegetables
Vitamin A, Zinc and Beta-carotene found rich in these vegetables blesses you with smooth and radiant skin.
4) Citrus foods
The citrus fruits are antioxidants with Vitamin C and Vitamin E. This vitamin aids in the body’s production of collagen, a protein that forms the basic structure of your skin. Oranges, Grapes, Papaya, Lemon, Kiwi, Cherries, Strawberries etc are rich in Vitamin C and they help to heal and rejuvenate the skin. Bell peppers are also rich in Vitamin C.
Seafood is the best skin food ever available. Seafood is rich in protein, omega-3, Vitamin A, Vitamin E etc.
Eating seafood regularly makes your skin glow and also makes the skin less susceptible to UV rays of sun. Seafood is best to defy skin-ageing.