The Best Foods For A Flawless Face
(Source: Some of this research
also summarized in Fitness, November 2002)

If you have the "winter itch", adding a few foods to your diet can soothe your dry skin. Austrailian researchers found that women who consumed certain nutrients over a lifetime had fewer wrinkles and showed fewer signs of aging. Here are six essential nutrients to feed your face:

 
1. Good Fats: The omega-3 fats found in fish such as salmon, tuna, and halibut, as well as foods high in vitamins A and E, including nuts, vegetable oils, and flaxseed, work as natural moisturizers.
   
2. Iron: This essential mineral gives you good skin color and also helps deliver vital nutrients to your skin cells. You need about 18mg per day if you're a young woman. A multi-vitamin may be your best source, or you can get extra iron in lean beef, fortified cereals, eggs, nuts, and beans.
   
3. Water: Used to help maintain balance in all your organs--including your skin. You need about a quart of water for every 1,000 calories you eat, but you don't have to tote that water bottle all the time--water-packed fruits and vegetables, incuding melons and cucumbers, can also help get you the water your system needs.
   
4. Fruits and Vegetables: Researchers have found that people who eat more fruits and vegetables, especially the bright orange and dark green varieties (broccoli, sweet potatoes) may have gotten a natural protective layer of sunscreen from them. It's recommended you strive for nine to 11 servings (1 1/2 cups cooked or 1 cup raw) each day.
   
5. Vitamin C: This vitamin may play a role in skin's elasticity. The recommended daily allowance is about 75mg (85mg for smokers). However, some research has shown that you may need up to 500mg per day to really help your skin. Citrus fruits and juices are your best sources of vitamin C.
   
6. Calcium, Magnesium, and Vitamin D: These nutrients all work together to help bones and skin. The best dietary sources are milk, whole grains, and some calcium-fortified products such as cereal and orange juice. If you choose to take a supplement, take it with food; for best absorption, don't take more than about 500mg of calcium at one time.