1. 紅甜椒：無論是煮熟或生吃，一顆只有30卡路里，含有100％每天所需的維生素C，還包含豐富的膳食纖維和維生素B6，此外，它還含有類胡蘿蔔素，可防止皺紋的產生，也能增加血液循環。
2. 黑巧克力：含豐富的抗氧化劑、脂肪酸和黃烷醇，能亮膚並保護皮膚免受陽光傷害，此外，可以鬆弛血管，增加血液循環，促進健康的皮膚。
3. 鮭魚：抗壓、抗焦慮的食物，鮭魚還提供了大部分日常維生素D的需要，其豐富的ω-3脂肪酸，能抗炎症、皺紋和粉刺，有助由內而外滋潤肌膚。
4. 椰子油：含有抗菌和抗病毒的月桂酸，並有豐富的必需脂肪酸和維生素E，能保持皮膚水潤、柔軟。
5. 綠茶：抗氧化劑的重要來源，獨特的氨基酸-L-茶氨酸，有助放鬆和減輕壓力。
6. 菠菜：含維生素A、C、纖維和植物蛋白，這些抗氧化劑特別適合皮膚。
7. 種子：正大種子、大麻籽、葵花籽、南瓜籽和亞麻籽都非常適合皮膚，南瓜子和葵花子含有豐富的硒、維生素E、鎂和蛋白質，硒和蛋白質能抗皺，維生素E提高皮膚水分，鎂降低壓力水平。
8. 芹菜：含有維他命K，保持血液循環健康，也有助降低高血壓，低熱量的芹菜還含有天然的鈉、鉀和水，並能防止脫水。
9. 木瓜：每100克只有39卡路里的熱量，也不含膽固醇，其維生素C、E和β-胡蘿蔔素，能減輕炎症和粉刺。
10. 胡蘿蔔：含有豐富的維生素A，防止多餘的皮脂結合死皮細胞，堵塞毛孔。
1. Red bell peppers
Red bell peppers are a tasty vegetable that can be enjoyed either cooked or raw. One red bell pepper contains more than 100% of your daily vitamin C needs. It also contains significant amounts of dietary fiber and vitamin B6. Moreover, it is rich in carotenoids that can help prevent wrinkles and increase blood circulation to your skin, helping it look more youthful. Due to their carotenoids, red bell peppers are also great to fight acne.
A red bell pepper is a perfect, low calorie snack that contains about 30 calories and has a really satisfying crunchy bite. Keep slices of red bell peppers in the fridge, so you will always have something healthy and tasty to reach for when you are having a snack attack. The fiber that a bell pepper contains will help you to feel full longer with very little calories. Plus, you will have a flawless skin!
2. Dark chocolate
This is one of my favorite foods to eat every day for perfect skin! Dark chocolate is rich in antioxidants, fatty acids and flavanols that promote glowing skin. The antioxidants in dark chocolate will help reduce roughness in your skin and protect it against sun damage. Moreover, cocoa relaxes arteries, increasing blood circulation that leads to healthier skin.
If you like dark chocolate, eat your ounce of dark chocolate every day and make sure you choose at least 80% cacao content in order to avoid milk and added sugars found in a traditional chocolate bar.
3. Salmon
Salmon is an excellent food to fight stress, anxiety, and depression. Salmon also provides most of your daily vitamin D needs. And as you may already know, Vitamin D is responsible for keeping your heart, bones, colon and brain healthy. It also helps prevent colon cancer, anxiety, depression, heart disease and bone disease.
Salmon is also rich in omega-3 fatty acids that are excellent for fighting inflammation, wrinkles and acne. Its high omega-3 content also helps hydrate your skin from the inside out. Moreover, eating salmon keeps your scalp hydrated and promotes strong, healthy hair.
4. Coconut oil
Coconut oil is one of the richest sources of saturated fat with about 90 percent of calories as saturated fat. It contains lauric acid, a powerful antibacterial and antiviral agent that keeps away viruses, infections, inflammation and acne. Coconut oil is also rich in essential fatty acids and Vitamin E, which are perfect for keeping your skin moist, soft, and wrinkle-free.
Coconut oil is especially good for your thyroid. Plus, there’s considerable evidence that this oil can help lose weight. So many health benefits, don’t you think?
5. Green tea
Well, so I know green tea is actually a beverage, but tea leaves come from a plant! Even though I love black tea, I drink green tea every day because I know that it is a great source of antioxidants and a unique amino acid, L-theanine that helps relax your body and lower stress.
When the tea is hot, the bionic brew releases catechins, a kind of antioxidant with proven anti-cancer and anti-inflammatory properties. Green tea may also reduce your risk of developing high blood pressure. Drink 3 or more cups of tea every day for better results.
6. Spinach
Spinach is a healthy and nutrient-rich food you should certainly include in your everyday diet. You may hate spinach, but it is a wonderful source of iron, folate, chlorophyll, Vitamin E, magnesium, Vitamin A, fiber, plant protein, and Vitamin C. Due to their antioxidant abilities, Vitamins C, E, and A are especially great for your skin.
Spinach contains antioxidants that fight against all types of skin problems. Add it to your everyday diet and see what happens. By eating spinach, you’re just cleaning your skin from the inside out!
7. Seeds
Chia seeds, hemp seeds, sunflower seeds, pumpkin seeds, and flax seeds are all great for your skin. Pumpkin seeds and sunflower seeds are both rich in selenium, Vitamin E, magnesium and protein. Selenium and protein keep all wrinkles away, Vitamin E enhances moisture in your skin and magnesium lowers your stress levels. The healthy Omega 3 fatty acids in flax, chia and hemp seeds are perfect for fighting wrinkles and acne. Plus, these seeds are rich in protein.
Just sprinkle seeds right on top of your salad or oatmeal and enjoy the great taste as well as perfect skin. I like to add seeds to a fruit yogurt, I think it tastes even better. I also add raw pumpkin seeds in my oh-so delicious smoothies.
8. Celery
Another food to eat daily for perfect skin is celery. Many of us underestimate this veggie, but celery contains Vitamin K that keeps the blood circulation healthy and helps to reduce high blood pressure. This can reduce your stress level, and as you know stress can cause bad skin, migraines and even cancer.
Celery also contains natural sodium, potassium and water, and can help to prevent dehydration. I hope you know that dehydrated skin means dryness, flaking, wrinkles, and even breakouts. Make sure you consume celery every day or at least every other day. If you are counting calories, don’t worry, celery is very low in calories!
9. Papaya
Papaya is a wonderful fruit which has a rich history and numerous nutritional benefits. It is very low in calories (only 39 calories per 100 g!) and also contains no cholesterol. So if you are trying to lose weight, consider eating papaya every day to maximize its health benefits.
A great beauty food, papaya is low in fructose and is excellent for digestion! The antioxidant nutrients found in it, including Vitamins C and E and beta-carotene, are great at reducing inflammation and acne. Moreover, Vitamin C may also protect your skin against sun damage.
10. Carrots
Carrots are good not only for your eyes, but also for your skin. They are especially good for clearing up breakouts. Carrots are rich in vitamin A and they help prevent the overproduction of cells in the outer layer of the skin. That’s where excess sebum combines with dead cells and clogs pores.
Another great reason to snack on some carrots is because Vitamin A reduces the development of skin-cancer cells. So make sure you nibble on a half-cup of baby carrots every day for perfect skin. I love carrots and I think they make a great snack.