Eat These 10 Foods, And You'll Look Beautiful

The secret to glowing skin, brighter eyes, whiter teeth, shinier hair, and stronger nails! According to nationally known nutritionist Lisa Drayer, its not what you put on your body, but what you put in your body that makes you beautiful.

Drayer's groundbreaking guide reveals the Top 10 Beauty Foods — nature's best kept secrets for glowing skin, fuller hair, healthier nails, brighter eyes and whiter teeth — from her new book The Beauty Diet.

She will be signing copies of her book tomorrow, Tuesday, January 6 at 7pm at the Borders Bookstore at 560 2nd Avenue (at 32nd Street), New York, NY 10016.

For more on Drayer and The Beauty Diet, log onto www.lisadrayer.com.

TOP 10 BEAUTY FOODS, PICTURE AND VIDEO AFTER THE JUMP...

1. Dark Chocolate
Dark chocolate contains high levels of cocoa flavanols. These are plant compounds with antioxidant properties and are associated with softer, more hydrated skin according to recent research.

2. Walnuts
They are the only type of nut that contains a significant amount of beauty-enhancing Omega-3 fatty acids, which is important for healthy skin. A deficiency of ALA, the essential Omega-3 fat in walnuts, can result in excema, which is associated with dry, scaly skin. Walnuts also provide vitamin E, which protects cells from damage that can lead to skin aging and disease.

3. Tomatoes
Tomatoes provide the greatest amount of the antioxidant lycopene, which protects our skin against the sun's damaging rays. In one study, volunteers consumed about ¼ cup of tomato paste every day for 10 weeks, and researchers noted that sunburn formation was significantly lower in this group compared to the control group. Lycopene is actually better absorbed by the body when tomatoes are processed. Tomatoes also offer three other beauty nutrients: beta-carotene, vitamin C, and vitamin E

4. Spinach
Spinach is a low-calorie leafy green vegetable that is loaded with beauty-enhancing nutrients. I included it in my Top 10 Beauty Foods because of its exceptional lutein content. Lutein is an antioxidant which keeps our eyes healthy and bright. Lutein has been labeled "natural sunglasses" because it protects our eyes by filtering out blue light, which can damage our eyes.

5. Sweet Potatoes
Sweet potatoes are an excellent source of beta carotene, a powerful antioxidant that protects cells, including skin cells, from damage that can lead to aging and disease. Beta-carotene is converted to vitamin A in the body, which keeps skin soft and smooth. (A deficiency of vitamin A can result in bumpy, rough skin that's covered with fine scales.

6. Kiwi
Kiwi is one of the best sources of vitamin C, which stimulates collagen synthesis and protects against wrinkles. Vitamin C is also important for keeping a beautiful smile: in one study involving more than 12,000 US adults conducted at the State University of New York at Buffalo, people who consumed the lowest amounts of vitamin C were at the greatest risk for gum disease.

7. Blueberries
Blueberries are ranked number one in antioxidant activity according to USDA researchers; plus, anthocyanins in blueberries (bluish-red pigments) keep the collagen in your skin in tact so they help keep skin supple. Blueberries are a slimming snack: one cup of blueberries has 80 calories and 4 grams of fiber.

8. Oysters
Oysters are the best food source of zinc. Zinc is important for healthy skin and nails, and it also protects our eyes. Oysters also provide iron. Iron is important for healthy hair - even if you are not clinically anemic, you can experience hair loss simply from not getting enough iron in your diet. Lack of iron can also lead to dry, brittle hair.

9. Low-Fat Yogurt
Low-Fat Yogurt is a terrific source of calcium, which is especially helpful if you want strong bones, good posture, healthy nails, and a beautiful smile

10. Wild Salmon
It is one of the best food sources of omega-3 fatty acids. The omega-3 fats in salmon play a key role in keeping the skin soft and smooth. They provide oils which lubricate our skin, and help prevent moisture loss from cells (they are incorporated into cell membranes and keep cells plumped with water). Omega-3 fats also reduce inflammation on the cellular level that can lead to dry scaly skin, redness, and acne.

Lisa Drayer, author of The Beauty Diet