Blueberries and Pomegranates
Both of these fruits are bursting with antioxidants called anthocyanins, which help protect you from fine lines and dryness by neutralizing the free radicals that weather your skin. Plus, their high vitamin C content enhances the production of collagen, which keeps your skin nice and plump. (And weighing in at less than 100 calories a cup, they have the opposite effect on your waistline.
Dark Chocolate
The sweet stuff contains high levels of flavonoids, potent antioxidants that can help protect your skin from sun damage and amp up blood flow to your tissues, keeping skin nourished and glowing. Look for chocolate that's at least 70 percent cacao (it has more antioxidants), and use restraint. If you've been known to take down a giant chocolate bar in one sitting, buy individually wrapped nuggets instead and stick to one or two (about one ounce) a day.
Spinach
Spinach is another powerhouse of vital nutrients and antioxidants that help fight inflammation and free-radical damage—precursors to fine lines and wrinkles. It's also loaded with a kind of antioxidant called lutein, which helps eyes stay healthy and bright. Most important, spinach is an all-star source of vitamin A (beta-carotene), which helps speed up skin cell turnover and keeps skin supple. (And from this beta-carotene, your body generates its very own retinol, which makes skin firm and resilient.) All this and it's nearly calorie-free: One cup of raw spinach has just seven calories and 55 percent of your RDA of vitamin A (700 IU). For variety, swap spinach for kale, collard greens, and Swiss chard—all of which have similar look-pretty powers.
Walnuts
You don't have to gnaw more nuts than a squirrel to enjoy their many perks—smoother skin, healthier hair, brighter eyes, and stronger bones. Eating just one ounce of walnuts (about 14 halves) by themselves or in your salad, pasta, or dessert will supply you with your daily dose of the nutrients (namely omega-3 fatty acids and vitamin E) that are responsible for these radiant results. Other top nuts include hazelnuts, pistachios, and almonds.
Yogurt
Eating one cup of plain low-fat yogurt knocks off nearly half of your RDA of calcium with about 450 milligrams of the nutrient—and calcium is key for strong nails and teeth. Plus, eight ounces is packed with two grams of zinc (25 percent of the RDA), which helps calm skin inflammation, treat rosacea, and prompt regeneration of cells.
Green Tea
Warm up to this soothing brew’s antioxidants, called catechins, which can help prevent certain skin cancers and stave off sunburns. The variety of tea with the highest concentration of catechins is called matcha.
For all the pretty perks, drink two cups a day. If you aren’t into tea, try sprinkling green matcha powder (available at health-food stores) into a yogurt parfait or homemade smoothie. And if you’re trying to cut down on caffeine, worry not. With just 26 milligrams of caffeine per six-ounce cup, green tea has about half as much as a cup of black tea.