Antioxidants are needed to protect you from the free radicals that speed up the aging process. Your diet should consist of leafy green like bok choy, whole grains and antioxidant rich fruits.
Protein the building block of skin and vital in helping maintaining your hair and nails. Such proteins are chicken, lean meats and low fat dairy products.
Vitamin D helps promote firm skin, strong bones and teeth. Calcium absorbing vitamin D is found in milk, salmon and tuna.
Vitamin B helps skin retain moisture and fights eczema and acne. Cheese, liver, soybeans, cauliflower, nuts, whole grains, poultry, red meat, fish and eggs are filled with tons of B vitamins.
Vitamin A protects the epidermis and help stave off wrinkles. Yellow, orange dark green vegetables, egg yolks and milk.
Vitamin C builds collagen and regulate sebaceous (oil) glands to maintain the skin's moisture level. Servings of strawberries, tomatoes, citrus, green peas and sweet peppers will help here.
Selenium the trace mineral that bonds with protein to form antioxidants that fight diseases and cell damage. Selenium is found in whole grains, wheat germ and tuna.
Zinc found in seafood, kidney beans, rice, poultry, pork, soybeans and cheese is the essential mineral that preserves collagen that keeps skin firm and smooth.
Vitamin E an important antioxidant that reduces collagen breakdown and protects you from cell damaging free radicals. E is found in nuts, salmon, leafy greens, whole grains, olive and vegetable oils.
Water helps keep kin supple and flush toxins from the body. Eight or more glasses per day.
Beta-Carotene protects skin and reduces inflammation from sunburn and rashes. You need antioxidant rich fruits and vegetables like carrots, broccoli and tomatoes.
Omega-3 Fatty Acids EPA and DHA found in fresh fish, flaxseed oil and walnuts. These anti-inflammatories inhibit the production of sebum to stop breakouts improve skin tone.
If you go to any nutrition, sport or health magazine you can find an abundance of helpful information in improving your diet. Like this information I saved from an article I found in Golf For Women from last year.