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If you have any interest in keeping your body fit and healthy, chances are that you also want luminous, youthful skin. The good news is that if you already practice healthy eating habits, you are probably consuming some food for good skin. Skin is the largest organ system in the body and serves as a visible marker of the nutritional state we are in. If we eat highly refined foods, our skin begins to look dull, saggy, and more wrinkled, while whole food sources make our skin glow with health.

Here is a summary of five powerful foods which positively impact the appearance of the skin. If you add these foods to a sound nutritional plan, you can maintain a youthful appearance to your skin for many years to come. Don't forget to drink plenty of water so that the cells in your body remain hydrated and maintain optimal function. The general recommendation of at least six to eight glasses per day should be a daily goal for everyone.

Blueberries

These little berries are packed with antioxidants to fight the free radical damage which occurs from environmental stressors and UV exposure. Why is this important for the skin? Free radical damage is a key player in premature aging and cancer. You can add blueberries to oatmeal, protein smoothies, and salads. Other berries, such as raspberries and blackberries, also carry antioxidant benefits.

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Kiwi

Vitamin C is a powerful antioxidant which repairs collagen and elastin in the skin, thus maintaining firmness. Though oranges and other citrus fruits are known to contain vitamin C, kiwi fruit wins the award for providing the most vitamin C. Besides, its bright flavor and attractive appearance can enhance many dishes. If you aren't a fan of kiwi, you can still get a decent dosage of vitamin C from papayas, red bell peppers, Brussels sprouts, and broccoli.

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Pomegranates

This odd fruit is extremely rich in antioxidants which have powerful effects in maximizing blood flow to skin cells and reducing inflammation. Pomegranates contain more antioxidants than red wine or green tea, making it an ideal addition to your skin-preserving efforts. You can add pomegranate seeds to a salad, drink pomegranate juice, or take it in supplement form.

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Brazil Nuts

This odd tropical nut is extremely rich in selenium, an important nutrient which preserves elastin in the skin. In addition, selenium prevents sun damage from UV exposure, guards against age spot formation, and also protects against skin cancer. In conjunction with vitamin E and vitamin C, it plays a critical role in immune system function. Simply by adding four nuts to your daily food intake, you will obtain the recommended daily amount (RDA) of selenium. People who don't like the softer texture of Brazil nuts can obtain dietary selenium from tuna, turkey, oysters, sardines, crab, halibut, salmon, and shrimp.

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Pumpkin

You may only think about this orange hued, pulpy fruit at Halloween or Thanksgiving, but pumpkin offers numerous skin boosting benefits. Pumpkins get their orange color from compounds called carotenoids which neutralize free radicals in the skin. This prevents cell damage which contributes to premature skin aging. Pumpkins are highly hydrating, and also pack a punch with cleansing enzymes and vitamins A, C, and E.

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Stacey Head Shot

Food For Good Skin: Fit Choices For A Youthful Appearance has been brought to us by Dr. Stacey Naito, Physician and IFBB Pro. Dr. Naito is also a published medical researcher, wellness/fitness/bodybuilding writer, model, and transformation coach! With an emphasis on – among other things – dermatology and anti-aging, Dr. Naito has the expertise to speak to the best food for good skin. Check out more of her work on her website, blog, Facebook, Twitter, Instagram, and YouTube!

Need an efficient way to carry around all that food for good skin? Not to worry – our original meal management bags are here to save your day! From our gym totes and gym backpacks to sports duffle bags and briefcases, the perfect meal prep bag for your lifestyle is only a click away.

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