Fruits and vegetables will help you get the vitamins and nutrients you need for glowing skin. Eat several servings throughout the day. Mushrooms are especially good for the skin. If you choose the supplement, go for 160 milligrams per day. Soy proteins are essential to building collagen and protecting collagen from free radical damage. Cocoa is great for your skin. Try mixing it into other foods or putting it into a shake. These supplements are rich in Vitamin C and will keep your skin looking youthful. Your body typically absorbs vitamins more completely if consumed through food and drink; many multivitamins offer limited benefits at best. However, if you choose to take a dietary supplement, look for one containing 100 percent of your recommended daily allowance for Vitamin A, Vitamin C and the B vitamins. Also, choose foods that are rich in these vitamins:   Vitamin A: Carrots, sweet potatoes, spinach and fortified cereals  Vitamin C: Red and green peppers, oranges, broccoli, strawberries, kiwi  B vitamins: Lean meat, fish, enriched soy and whole grains Garlic has a number of potential benefits for your skin. Your skin cells last longer and look more youthful. Garlic may also prevent the growth of cancerous skin cells. Fatty fish like salmon and mackerel are great sources of omega-3s. You can also get omega-3s from walnuts and olive oil. Tea is full of antioxidants that fight free radical damage to your skin. People who drink tea, according to studies, are also less likely to develop squamous cell skin cancer. Water keeps your skin hydrated and flushes toxins out of your body. The exact amount of water you should drink will vary depending on your specific needs; however, as a general rule, men should drink about 15.5 cups (3.7 liters) of water and other fluids daily, while women should drink about 11.5 cups (2.7 liters) of fluids.
تناولي الكثير من الفواكه والخضروات. اسكبي حليب الصويا على حبوب الفطور أو تناولي آيزوفلافون الصويا. خذي ثمر الورد البري. تناولي ثمر الورد. تناولي متعدد فيتامينات جيد كل يوم. تناولي الثوم. أضيفي أحماض أوميجا-3 الدهنية إلى حميتك الغذائية. اشربي الشاي. تناولي 8 أكواب سعة 250 مل من الماء كل يوم.