This document lists the top 10 foods to eat for gorgeous skin and hair. The foods are: blueberries, wild salmon, spinach, oysters, tomatoes, walnuts, kiwis, dark chocolate, yogurt, and sweet potatoes. It provides details on the skin and hair benefits of each food, such as how blueberries protect from premature aging with their high antioxidant levels and how wild salmon contains omega-3 fatty acids to keep skin supple. The document recommends incorporating these foods into one's diet to improve overall skin and hair health through their various vitamins, minerals, and antioxidants.

1. Top 10 Foods to Get
Gorgeous Skin and Hair

2. 1. Blueberries
2. Wild Salmon
3. Spinach 4. Oysters
5. Tomatoes
6. Walnuts
7. Kiwis 8. Dark Chocolate 9. Yogurt
10. Sweet Potatoes
Get Gorgeous Skin and Hair by eating these
Super Foods
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3. 10. Blueberries

4. This low-profile berry was ranked
number one in antioxidant activity by
the U.S.
Department of Agriculture compared
to 40 common fruits and vegetables.
The antioxidants in blueberries
protect you from premature aging, so
add half a cup to your yogurt or cereal
every day.

5. 9. Wild Salmon

6. One of the best food sources for
omega-3 fatty acids, which helps keep
your skin supple and moisturized.
Salmon also has selenium, a mineral
that protects the skin from sun
exposure.
The vitamin D in salmon keeps your
bones and teeth strong and healthy,
too.

7. 8. Spinach

8. Spinach is loaded with lutein,
which keeps your eyes healthy and
sparkling.
Spinach is also a good source of
vitamins B, C, and E, potassium,
calcium, iron, magnesium, and
omega-3 fatty acids.

9. 7. Oysters

10. The jury's still out on whether
oysters are really aphrodisiacs,
but they are a good source of
zinc, which aids in skin cell
renewal and repair.
Zinc also keeps your nails, hair,
and eyes healthy.

11. 6. Tomatoes

12. Tomatoes are the best source of
the anti-aging antioxidant
lycopene.
Surprisingly, lycopene in tomatoes
is more easily absorbed by your
body when it is cooked or
processed, so make sure to stock
up on canned tomato sauce,
tomato juice, and ketchup.

13. 5. Walnuts

14. You don't need to eat cupfuls of
walnuts to enjoy their many benefits:
smoother skin, healthy hair, brighter
eyes, and strong bones.
Get your daily dose of nutrients like
omega-3 fatty acids and vitamin E by
eating a handful by themselves or
throwing some in your salad, pasta, or
dessert.

15. 4. Kiwis

16. This small, brown, fuzzy fruit is
loaded with vitamin C and
antioxidants, which keep skin firm,
help prevent wrinkles, and are
great for healthy bones and teeth.
The antioxidants in kiwis also
protect you from cancer and heart
disease.

17. 3. Dark Chocolate

18. Dark chocolate helps skin stay
hydrated and protects skin from
sun damage, and contrary to
popular belief, chocolate does not
cause acne. Best kind of chocolate
has a high flavanol content and
should be at least 60 percent
cacao.

19. 2. Yogurt

20. One cup of low-fat yogurt has
more calcium than a cup of fat-
free milk, which is great for
your posture, nails, and teeth.
Mix it with fruit or granola for
a healthy breakfast or that
essential midafternoon snack.

21. 1. Sweet Potatoes

22. You should be eating this
superfood more often than
just at Thanksgiving.
Sweet potatoes are packed
with beta-carotene, an
antioxidant that fights
aging.