Nutrition
is important for health. An unhealthy diet can damage your metabolism, cause
weight gain, and even damage organs, such as your heart and liver.
What you eat
also affects another organ — your skin.
As
scientists learn more about diet and the body, it’s increasingly clear that
what you eat can significantly affect the health and aging of your skin.
This article takes a look at 12 of the best foods for
keeping your skin healthy.


Fatty fish
Fatty fish, such as salmon, mackerel,
and herring, are excellent foods for healthy skin. They’re rich sources of omega-3
fatty acids, which are important for maintaining skin health.
Omega-3 fatty acids are necessary to help keep skin thick,
supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause
dry skin.
The omega-3 fats in fish reduce inflammation, which can
cause redness and acne. They can even make your skin less
sensitiveTrusted
Source to the
sun’s harmful UV rays.
Some studies Trusted Source show that fish oil supplements may help fight
inflammatory and autoimmune conditions affecting your skin, such as psoriasis
and lupus.
Fatty fish is also a source of vitamin E, one of
the most important antioxidants for your skin. Getting enough vitamin E is
essential for helping protect your skin against damage from free radicals and
inflammation.
Avocados
Avocados are high in healthy fats.
These fats benefit many functions in your body, including the health of your
skin.
A 2022 pilot study
Trusted
Source involved healthy women consuming one avocado daily for 8
weeks. The researchers found that daily avocado consumption may may lead to
enhanced elasticity and firmness of facial skin.
Avocados are also a good source of vitamin E, which is an important antioxidant
that helps protect your skin from oxidative damage. Most Americans don’t get
enough vitamin E through their diet.
Vitamin C is also essential for
healthy skin. Your skin needs it to create collagen, which is the main
structural protein that keeps your skin strong and healthy.
Vitamin C is also an antioxidant that
helps protect your skin from oxidative damage caused by the sun and the
environment, which can lead to signs of aging.
Walnuts have many
characteristics that make them an excellent food for healthy skin.
They’re a good source of essential
fatty acids, which are fats that your body cannot make itself.
ALA, omega-3 fats, magnesium,
and the amino acid argentine — all of which are found in walnuts —
may also decrease
inflammation Trusted Source in your body, including your skin.
In general, nuts and seeds are good sources of skin-boosting
nutrients.
Sunflower seeds are an excellent
example. They contain high levels of both monounsaturated and
omega-6 fats, and may help reduce inflammation and cholesterol levels.
Beta carotene is a nutrient found in
plants. It functions as provitamin A, which means it can be converted into
vitamin A in your body.
Beta carotene is found in oranges and
vegetables such as carrots, spinach, and sweet potatoes.
Sweet potatoes are an excellent source —
one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta
carotene to provide more than six times the DV of vitamin A.
Carotenoids like
beta carotene help keep your skin healthy by acting as a natural sunblock. When
consumed, this antioxidant is incorporated into your skin and helps protect
your skin cells from sun exposure. This may help prevent sunburn, cell death,
and dry, wrinkled skin.
Like sweet potatoes, bell peppers are
an excellent source of beta carotene, which your body converts into vitamin A.
One cup (149 grams) of chopped red
bell pepper contains the equivalent of 156% of the DV for vitamin A.
They’re also one of the best sources
of vitamin C. This vitamin is necessary for
creating the protein collagen,
which keeps skin firm and strong.
Broccoli is full of many vitamins and
minerals important for skin health, including zinc, vitamin A, and vitamin C.
It also contains lutein,
a carotenoid that works like beta carotene. Lutein helps protect your skin from
oxidative damage, which can cause your skin to become dry and wrinkled.
Broccoli florets also pack a special
compound called sulforaphane, which boasts some impressive
potential benefits. It may even have anti-cancer effects.
Sulforaphane is
likewise a powerful protective agent against sun damage. It works in two ways:
neutralizing harmful free radicals and switching on other protective systems in
your body.
Tomatoes are a great source of vitamin C and contain all
of the major carotenoids, including lycopene.
Beta carotene, lutein, and lycopene have been shown to protect
your skin against damage from the sun. They may also help prevent wrinkling.
Because tomatoes are rich in
carotenoids, they’re an excellent food for maintaining healthy skin.
Consider pairing carotenoid-rich
foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of
carotenoids.
If you need another reason to eat chocolate, here it
is: the effects of cocoa on your skin are pretty phenomenal.
After 6–12 weeks of consuming a cocoa
powder high in antioxidants each day, participants in one study experienced
thicker, more hydrated skin.
Their skin was also less rough and
scaly, less sensitive to sunburn, and had better blood flow — which brings more
nutrients to your skin.
Another study found that eating 20
grams of high-antioxidant dark chocolate per day could allow your skin to
withstand over twice as much UV radiation before burning, compared with eating
low-antioxidant chocolate.
Several other studies have observed
similar results, including improvements in the appearance of wrinkles. However,
keep in mind that at least one study didn’t find significant effects.
Make sure to choose dark chocolate with at least 70%
cocoa to maximize the benefits and keep added sugar to a minimum.
Green tea
Green
tea may help protect your skin from damage and aging.
The powerful compounds found in green
tea are called catechins and work to improve the health of your skin in several
ways.
Like several other
antioxidant-containing foods, green tea can help protect your skin
against sun damage.
While green tea is a great choice for
healthy skin, you may want to avoid drinking your tea with milk, as there’s evidence that milk could
reduce the effect of green tea’s antioxidants.
Red grapes are famous for containing resveratrol,
a compound that comes from the grapes’ skin.
Resveratrol is credited with a wide
range of health benefits, among them is reducing the effects of aging.
Test-tube studies suggest it may also
help slow the production of harmful free radicals, which damage skin cells and
cause signs of aging.
This beneficial compound is also
found in red wine. Unfortunately, there’s not much evidence that the amount of resveratrol you
get from a glass of red wine is enough to affect your skin.
And since red wine is an alcoholic
beverage, there are negative effects to drinking it in excess.
It’s not recommended to start
drinking red wine just because of its potential health benefits. Instead, you
should increase your intake of red grapes and berries.
What you eat can significantly affect your skin health.
Make sure you’re getting enough
essential nutrients to protect your skin. The foods on this list are great
options to keep your skin healthy, strong, and attractive.