The good-skin diet: how to get the seven vitamins you need for a beautiful complexion

Shape, June, 2002 by Elizabeth Somer

We've all heard the mantra, "You are what you eat." This saying took on new meaning for me, however, after strolling around the grocery store, peeking into carts. Those filled with white bread, doughnuts, soft drinks and potato chips were often pushed by people with pasty complexions and lifeless hair. And those loaded with fresh spinach and strawberries, fat-free milk, whole-wheat bread and salmon had shoppers with rosy, smooth skin and shiny hair behind them.

The truth is, what you eat does affect how you look -- today and down the road. Here's a rundown of the nutrients you need for healthy, glowing skin.

Vitamin A This fat-soluble vitamin is essential for the maintenance and healing of epithelial tissues, with skin being the largest expanse of epithelial tissue you've got. Best sources Egg yolks, oysters and nonfat milk. You can also get vitamin A from foods rich in beta carotene (see below), which the body can convert into vitamin A.

Beta carotene German researchers found that as little as 30 milligrams a day (the equivalent of 11/2 cups of cooked carrots) can help prevent/reduce the redness and inflammation associated with sunburn. "Beta carotene accumulates in the skin, providing 24-hour protection against sun damage," says Ronald R. Watson, Ph.D., professor of public health research at Arizona Health Sciences Center in Tucson. Also, when combined with vitamin E, other carotenoids (cousins to beta carotene) like lutein seem to reduce redness associated with sunburn and reduce skin sensitivity to sunlight, according to a study published in the American Journal of Clinical Nutrition. Best sources Dark-colored produce, such as carrots, sweet potatoes, tomatoes, watermelon, papaya, broccoli and spinach.

B vitamins B vitamins help convent calories into energy for skirt metabolism and are components of enzymes that maintain normal skin function (including functioning of the oil-producing glands which keep skin moist and smooth) That's why poor intake of almost any B vitamin can cause dry or scaly skin. Best sources Poultry, red meat, fish, bananas temper whole grains, brewers yeast peanut butter and eggs

Vitamin C When taken internally this vitamin helps maintain collagen -- the underlying supporting structure of skin. But sun exposure (and stress) can drain vitamin C from the skin, leaving it vulnerable to damage from the environment (why ant aging creams and sunscreens have been infused with this potent antioxidant). Best sources Citrus fruits and juices, slow cantaloupe, strawberries, tomato sweet peppers and green peas

Vitamin E This antioxidant help slow the aging of skin cells by reducing the production of an enzyme called collagenase, which breaks down collegen, causing the skin to sag and wrinkle according to a study in the journal Free Radical Biology & Medicine. And sun exposure can deplete vitamin E from the skin, making it more vulnerable to sun damage (why vitamin E is found in skin-care products from moisturizers to body washes). Best sources Salmon, legumes, extralean meat, almonds, leafy vegetables, and olive and sesame oils

Selenium The damaging effects of ultraviolet light are minimized by this antioxidant mineral, thereby reducing your risk for sunburn. In fact, low blood levels of selenium also increase your risk for skin cancer, say researchers at Texas Tech University in Lubbock. Best sources Tuna, wheat germ, sesame seeds and whole grains

Zinc This trace mineral helps maintain collagen and elastin fibers that give skin its firmness, helping to prevent sagging and wrinkles. It also links together amino acids that are needed for the formation of collagen -- essential in wound healing. Best sources Seafood, turkey, pork, soybeans and mushrooms

RELATED ARTICLE: 3 STEPS TO radiant skin

In addition to eating a vitamin-rich diet, follow these tips for healthy, glowing skin.

1. Use the right cleanser. Wash your face no more than twice daily (try Cali Oliva Viso Gentle Cleanser and Toner, $22; calicosmetics.com). Use body washes with vitamin E to keep skin soft (try Dove Nutrium Nourishing Body Wash, $4; at drugstores).

2. Exfoliate 2-3 times weekly. Gently scrubbing off dead skin helps fresh cells shine through (making skin more radiant). For the face, try Nuxe Exfoliant Doux Aromatique ($21; 800-777-0087). For the body, try Bibo How Sweet It Is Sugar Cane Cleansing Polish ($16; 800-456-9322).

3. Moisturize regularly. After showering, slather on moisturizer with hydrating ingredients like shea butter, milk or jojoba oil. Also look for the antioxidant vitamins A, C and E, which help protect skin from environmental pollutants. For the face, try MD Skincare Auto Balance Moisture with SPF 15 and vitamins C and E ($30; mdskincare.com). For the body, try The Thymes Ginger Milk with vitamin E ($20; thymes.com).

Violet Gaynor

The Ultimate Skin Smoothie

Our favorite summer fruits are in this drink recipe from Scott Uehlein, executive chef of Canyon Ranch Health Resort in Tucson. It has a healthy dose of the nutrients your skin needs: beta carotene and vitamins C and E -- and only 145 calories a serving. Just combine the following ingredients in a blender, puree until smooth and serve.