The 10 Best Superfoods for Beauty

Top skin-nutrition experts Lisa Drayer, M.A., R.D., and Jessica Wu, M.D., reveal the most powerful superfoods for beauty inside and out.


1 of 10

Wild Salmon

102192372.jpg

Power Player
Omega-3 fatty acids

Beauty Benefit
Helps skin retain moisture, making it soft and supple. The nourishing ingredient also maintains the scalp's natural oils.

Serving Size
4-6 ounces three times per week


2 of 10

Green Tea

102179097.jpg

Power Player
Polyphenols

Beauty Benefit
Boasts major anti-inflammatory and anti-cancer properties. Add a squeeze of lemon juice to your tea—the acidity boosts its positive effects.

Serving Size
1-2 cups per day


3 of 10

Dark Chocolate

102265892_w.jpg

Power Player
Cocoa flavonols

Beauty Benefit
Improves blood flow and circulation to the scalp, delivering nutrients to hair and preventing it from getting dry and brittle.

Serving Size
1 ounce or 150 calories per day


4 of 10

Tomatoes

102230013.jpg

Power Player
Lycopene

Beauty Benefit
Prevents sun damage. The potent antioxidant works best when it's been cooked, so homemade tomato soup and marinara sauce are both great options.

Serving Size
Aim for at least 5 portions (about 1/4 cup of sauce or 4 tomato slices) per week.


5 of 10

Bell Peppers and Broccoli

102202266.jpg

Power Player
Vitamin C

Beauty Benefit
Helps produce collagen, the dermal building block. In other words, fewer fine lines around your eyes and mouth.

Serving Size
1 cup fresh or 1/2 cup cooked per day


6 of 10

Blackberries and Raspberries

102253474.jpg

Power Player
Ellagic acid

Beauty Benefit
Protects against UV rays and can help prevent wrinkles.

Serving Size
1/2 cup fresh or frozen per day


7 of 10

Greek Yogurt

102270548_w.jpg

Power Player
Calcium

Beauty Benefit
Builds strong bones, which minimize facial sagging, and also reduces cavities and strengthens nails. Look for a low-fat version with no more than 10 grams of sugar.

Serving Size
One serving (6 ounces) per day


8 of 10

Avocados

102219909.jpg

Power Player
Oleic acid

Beauty Benefit
Helps the body absorb antioxidants and retain moisture. Plus, it contains copper, a collagen booster.

Serving Size
1/4 to 1/3 medium avocado per day


9 of 10

Sweet Potatoes

102176598.jpg

Power Player
Beta-carotene

Beauty Benefit
Destroys free radicals, preventing damage to skin cells. The body converts beta- carotene to vitamin A, which fights all signs of aging.

Serving Size
One per day. Swap in carrots, cantaloupe or mango for a comparable effect.


10 of 10
102266754_w.jpg

Power Player
Iron

Beauty Benefit
Gives hair more fullness and body. The green veggie has lutein, which protects and brightens eyes. Combine with a vitamin C-rich food (oranges, strawberries) for best absorption.

Serving Size
One cup fresh or 1/2 cup frozen 3 times per week

Originally published in the September 2014 issue of Family Circle magazine.