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6 Foods That Promote Clear Skin

When it comes to achieving glowing, healthy skin, sometimes the process can feel like a never-ending nightmare of costly products, facials and dermatologist appointments. But one study in the Journal of the American College of Nutrition suggests that smooth, glowing skin can be achieved not from what we put on our skin, but what we put inside our bodies. These seven foods will give you that healthful shine from the inside out.

1. Red Bell Peppers

It’s common knowledge that vitamin C can help support your immune system, but did you know that it also promotes healthy skin? Antioxidants like vitamin C can protect the skin from sun damage and help reduce damage in skin cells caused by harmful free radicals, which contribute to aging skin. For your vitamin C fix, red bell peppers are good place to turn.  A cup of red bell pepper has 190 mg of vitamin C, more than double the amount in a similar serving of oranges.

2. Sunflower Seeds

Vitamin E is also an antioxidant, which can help protect skin from sun damage. Sunflower seeds are extremely rich in vitamin E, with 7.4 mg in every ounce.  Sprinkle some on your avocado toast.

3. Liver

For healthy skin and hair, look no further than biotin, a member of the B vitamin family. The vitamin is responsible for forming the basis of skin, hair and nail cells, and liver is packed with it.

4. Sweet Potato

Sweet potatoes are a rich source of vitamin A, which repairs and maintains skin tissue. Try topping them with chili.

5. Kale and Salmon

Kale is a triple threat, rich in vitamins A, C & E – all facilitators of that healthy glow. Salmon is not only another fantastic source of vitamin A, but a great source of omega-3 fatty acids which can help reduce inflammation. Have them together for dinner tonight!