The Best Vegetables for Good Skin

Eating right can keep your skin beautiful.

Eating right can keep your skin beautiful.

Your skin is the largest organ in your body. It protects your skeleton, regulates temperature and prevents infection. How well you take care of it often dictates how old others think you are. Fortunately, there are a variety of vegetables you can consume to keep your skin moisturized and healthy looking. Certain foods can reduce acne and wrinkles, alleviate skin inflammation and keep skin moisturized, reports Allison Tannis, author of "Feed Your Skin, Starve Your Wrinkles."


Cabbage contains vitamin C, which is needed for collagen synthesis. Collagen is a protein vital for maintaining firm skin, but as you age, your body produces less of it. With enough vitamin C in your diet, the structural strength, support and elasticity of your skin can be maintained. Top a salad with shredded cabbage, make coleslaw or saute cabbage with noodles. Other vegetable sources of vitamin C include Brussels sprouts, broccoli, cauliflower and peppers.


Spinach is an excellent source of vitamin E, an antioxidant that shields your skin from free radical damage. Free radicals can make your skin look dry and wrinkled. They are produced through natural metabolism and from toxins, such as pollution and UV rays. To help prevent wrinkles, eat cooked spinach as a side dish or make a salad with fresh baby spinach.


According to Tannis, asparagus is one of the best foods for your skin. Asparagus contains silica, which can hold up to 10 times its weight in water and thereby hydrates your skin. Asparagus also contains vitamin B, which helps prevent dryness, inflammation and chapping by retaining the moisture in your skin. Add steamed asparagus to your dinner one to two times a week to keep your skin fresh.

Sweet Potatoes

Sweet potatoes are rich in beta-carotene. Once beta carotene is digested, it is converted to vitamin A, which activates DNA in your body that sheds old skin cells and synthesizes new ones. With new skin cells, your skin looks fresh and moisturized. It is also more resistant to irritants, helping to prevent acne and wrinkles. As an added bonus, sweet potatoes are an excellent source of vitamins C and E. Consider opting for a sweet potato instead of a baked potato with your next dinner.

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About the Author

Michelle Fisk began writing professionally in 2011. She has been published in the "Physician and Sports Medicine Journal." Her expertise lies in the fields of exercise physiology and nutrition. Fisk holds a Master of Science in kinesiology from Marywood University.

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