Nutrition is vital for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, like your heart and liver.


But what you eat also affects another organ — your skin.


As scientists learn more about diet and therefore the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin.


This article takes a glance at 12 of the simplest foods for keeping your skin healthy.

1. Fatty fish



Fatty fish, like 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 assist keep skin thick, supple, and moisturized. In fact, an omega-3 carboxylic acid deficiency can cause dry skin.


The omega-3 fats in fish reduce inflammation, which may cause redness and acne. they will even make your skin less sensitive to the sun’s harmful UV rays.


Some studies show that animal oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, like psoriasis and lupus.


Fatty fish is additionally a source of vitamin E , one among the foremost important antioxidants for your skin.


Getting enough vitamin E is important for helping protect your skin against damage from free radicals and inflammation.


This type of seafood is additionally a source of top quality protein, which is required for maintaining the strength and integrity of your skin .


Lastly, fish provides zinc — a mineral vital for regulating the following:


inflammation

overall skin health

the production of latest skin cells

Zinc deficiency can cause skin inflammation, lesions, and delayed wound healing


2. Avocados




Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin.


Getting enough of those fats is important to assist keep skin flexible and moisturized.


One study involving over 700 women found that a high intake of total fat — specifically the kinds of healthy fats found in avocados — was related to more supple, springy skin 


Preliminary evidence also shows that avocados contain compounds which will help protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging.


Avocados also are an honest source of vitamin E , which is a crucial antioxidant that helps protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet.


Interestingly, vitamin E seems to be simpler when combined with vitamin C .


Vitamin C is additionally essential for healthy skin. Your skin needs it to make collagen, which is that the main structural protein that keeps your skin strong and healthy.


Vitamin C deficiency is rare lately , but common symptoms include dry, rough, and scaly skin that tends to bruise easily.


Vitamin C is additionally an antioxidant that helps protect your skin from oxidative damage caused by the sun and therefore the environment, which may cause signs of aging.


A 100-gram serving, or about 1/2 an avocado, provides 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C .


3. Walnuts



Walnuts have many characteristics that make them a superb food for healthy skin.


They’re an honest 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 opposite hand, omega-3 fats reduce inflammation in your body — including in your skin.


While omega-6 fatty acids are plentiful within the Western diet, sources of omega-3 fatty acids are rare.


Because walnuts contain an honest ratio of those fatty acids, they'll help fight the potential inflammatory response to excessive omega-6.


What’s more, walnuts contain other nutrients that your skin must function properly and stay healthy.


One ounce (28 grams) of walnuts contains 8% of the DV for zinc.


Zinc is important for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation.


Walnuts also provide small amounts of the antioxidants vitamin E and selenium, additionally to 4–5 grams of protein per ounce (28 grams).


4. Sunflower seeds


In general, nuts and seeds are good sources of skin-boosting nutrients.


Sunflower seeds are a superb 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.


5. Sweet potatoes


It functions as provitamin A , which suggests it is often converted into vitamin A in your body.


Beta carotene is found in oranges and vegetables like carrots, spinach, and sweet potatoes.


Sweet potatoes are a superb source — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to supply quite sixfold 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 might help prevent sunburn, necrobiosis , and dry, wrinkled skin.


Interestingly, high amounts of beta carotene can also add a warm, orange color to your skin, contributing to an overall healthier appearance