There are many wonderful foods that we can eat to keep our skin beautiful.

If your skin isn't quite as beautiful and clear as you want it to be, your diet can be a huge help. The skin is the largest organ of your body, and is a mirror of the surfaces of our internal tissues. Dry skin is a sign that such conditions are occurring within the body requiring a change in what you eat.

I'm one for eating well, but many of you may wonder which foods are best for the skin? So in this article, I am providing information on some of my favorite "super" foods. These foods will do wonders for your complexion, as well as for your overall health.

If you include these foods in your diet on a daily basis, within one month you'll notice the difference! Remember it takes about 28 days for new skin cells to surface, so why not ensure that they are not only new, but also healthier cells?

Favorite "Beauty Foods":

1. Blueberries

Blueberries are one of the many great antioxidant foods. Antioxidants counter free radicals and lessen deterioration of the skin’s vital components like collagen and elastin. Blueberries also contain anthocyanosides, compounds that slow the effects of aging on the organs - including the skin. Blueberries are considered a powerful "wonder" food. Eat them fresh and organic as much as you can!

Olive oil is one of my top favorites when it comes to oils. Topically, (on the skin’s surface) it is a wonderful moisturizer and conditioner for both your skin and your hair. Internally, olive oil is rich in Vitamin E, well known for protecting skin cells from the sun’s UV damage as well as safeguarding against free radicals.

Yogurt contains a high amount of zinc, which helps greatly to clear blemishes. Zinc is also an important part of the body’s defense mechanisms. Increasing the amounts of zinc you get in your diet helps the body to fight off blemishes and breakout-causing bacteria.

Flaxseed oil provides essential fatty acids (or EFAs) in the diet. EFAs are a crucial part of bodily functions and structure and are a fundamental part of all cell membranes, including the skin cells. Because skin cells have such a high turnover rate, it is very important to make sure that EFA-containing foods are a regular part of your diet.

Green tea is widely known as a great antioxidant and can provide many overall health improvements. White tea may have even more beneficial effects than green tea on skin that is prone to acne. Apparently this quality stems from the antibacterial qualities in the tea, which are higher in the white variety. In any case, if only for the antioxidant properties, both green and white tea are great additions to consider drinking every day.

Both lutein (a powerful anti-oxidant) and Vitamin A in such items as kale, spinach, collards, romaine lettuce, and other dark, leafy green vegetables help the skin, and can even prevent cancer! Researchers from Harvard University announced last year that lutein may protect the skin from sun damage. http://www.pioneerthinking.com/skinfood.html. You need 3-4 servings of green leafy vegetables each day.

Oatmeal can be used both internally and externally to cleanse and exfoliate the skin. Oatmeal gently exfoliates skin, leaving it smooth and polished. This breakfast food can also help relieve skin irritations with natural moisturizing proteins that will add a protective layer to soothe the skin. Try this recipe for a scrub:

All citrus fruit are excellent sources of Vitamin C, which helps to maintain the body’s defense. Bioflavonoids, thought to reduce the risk of some cancers, are found in oranges. Citrus fruits can also improve blood circulation and lower blood cholesterol levels. Eating two or three oranges per day can improve your health and your skin.

Leah Patterson is a certified holistic aesthetician, a professional salsa dancer, and the co-owner of Nature’s Basic Cleaning, a professional home cleaning service that utilizes natural cleaning products that she creates.

Contact her at info@naturesbasicsco.com or call her at 501-835-2671.