Nutrition is important for Healthy Skin. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver. But 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 5 of the best foods for keeping your skin healthy.
1. 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, 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 sensitive to the sun’s harmful UV rays. Some studies 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.
Fatty types of fish like salmon contain omega-3 fatty acids that can reduce inflammation and keep your skin moisturized. They’re also a good source of high quality protein, vitamin E, and zinc.
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.
In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids. A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis.
On the other hand, omega-3 fats reduce inflammation in your body — including in your skin. While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare.
Walnuts are a good source of essential fats, zinc, vitamin E, selenium and protein — all of which are nutrients your skin needs to stay healthy.
3. Sunflower seeds
In general, nuts and seeds are good sources of skin-boosting nutrients. Sunflower seeds are an excellent example.
One ounce (28 grams) of sunflower seeds packs 49% of the DV for vitamin E, 41% of the DV for selenium, 14% of the DV for zinc, and 5.5 grams of protein.
SUMMARYSunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.
4. Red or yellow bell peppers
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. A single cup (149 grams) of bell pepper provides an impressive 211% of the DV for vitamin C.
A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age.
SUMMARYBell peppers contain plenty of beta carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong.
5. 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. One 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%.
Green tea also improved the moisture, roughness, thickness, and elasticity of their skin. 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.
SUMMARYThe catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness, as well as improve its hydration, thickness and elasticity.