Vegetables and Fruit

• Non-starchy vegetables and fruit are high in vitamins and nutrients, which prevent free radicals from forming. According to "The Surgery-Free Makeover," free radicals are formed when weak bonds cause unbalanced molecules and can cause a chain reaction by attacking other molecules. This chain reaction can lead to damaged cells and can accelerate as you age. Peaches, oranges, grapes, cantaloupes, mangoes, papayas and kiwis are rich sources of Vitamin C and can fight the occurrence of free radicals when consumed daily. Dark leafy greens, carrots, peppers and tomatoes contain high amounts of Vitamin A and C, which also improves your skin's texture.
  
  

Grains

• Whole-wheat grains, oatmeal, oat bran and cereal are rich sources of zinc and selenium and can improve the health of your skin when taken as a daily supplement. Zinc works as a natural sunblock by blocking ultraviolet rays, and it aids in transferring Vitamin A to your skin. Selenium also helps fight free radicals from forming in your body, thereby reducing wrinkles, according to the National Institutes of Health.
  
  

Eggs and Dairy

• Eggs and dairy are also sources of selenium, Vitamin A and protein. These nutrients can improve your skin's condition by promoting collagen, as collagen is partly made up of protein. When consuming dairy, it is important to use non-fat or low-fat over whole, as whole is high in saturated fat and can cause weight gain and high cholesterol. Egg yolks should be removed to significantly reduce cholesterol levels, or consumed in moderation (1 egg per day) to maintain cholesterol while still receiving your vitamins.