Diet can provide omega-3 and omega-6 fatty acids that nourish the skin by providing vitamins for improved appearance. Compounds found in fruits and vegetables (including red grapes and tomatoes) may also be very good for your skin.
Nutrition is essential for good health. A poor diet can literally sicken your metabolism, spur weight gain and even impair organs like the heart and liver.
Yet, other than adapting your digestive system, the foods you ingest affect an entirely different organ: your skin.
Diet and body are more closely intertwined than ever, and science is illuminating the ways in which what you consume can help keep skin looking youthful.
In this article, we will discuss 12 of the best foods for making your skin look more radiant.
12 Best Foods for Healthy Skin
1. Fatty fish
Salmon, Mackerel or Herring These types of fatty fish are excellent foods for healthy skin. They are high in omega-3 fatty acids, which support the health of your skin (1).
Omega-3 fatty acids are required to maintain skin thick, supple and moisturized. Not only are omega-3 fatty acids vital for your overall health, but if you have a deficiency in these fats, they can cause even more dry skin (1, 2 Trusted Source).
The omega-3 fats in fish can help lower inflammation (which leads to redness and acne). They may even make your skin less sensitive to the sun’s harmful UV rays (2 Trusted Source, 3 Trusted Source).
Eicosapentaenoic acid (EPA) and docosahexaenoic acids are some studies that suggest fish oil supplements can help prevent certain skin inflammatory/ autoimmune conditions, such as psoriasis or lupus.
Fatty fish is another source of Vitamin E, which may be one of the most important antioxidants for your skin.
One needs to have a good intake of vitamin E to prevent skin damage caused by free radicals and inflammation (5).
Seafood is another source of quality protein, which your skin needs to maintain its strength and integrity (5 Trusted Source).
Next, also the fish gives you Zinc — one nutrient that plays a vital role in controlling:
inflammation
overall skin health
generation of new skin cells
A lack of Zinc can cause skin inflammation and lesions and slow wound healing (6 Trusted Source).
2. Avocados
Avocados Have Good Fats. AVOCADOS ARE HEALTHY BECAUSE THEIR GOOD FAT Omega-3s are healthful fats that can help your dog in a score of ways, including improving the quality of his skin (7 Trusted Source).
Adequate intake of these fatty acids helps keep skin pliable and moisturized.
For example, one study of more than 700 women showed that a high intake of total fat—and the healthy fats found in avocados in particular—was linked to moisture and springier skin (8 Trusted Source).
Initial research further suggests that avocados can inhibit inflammation and protect your skin from sun damage. Ultraviolet (UV) damage to your skin can cause wrinkles and other signs of premature aging [8,9].
In addition, avocados are high in vitamin E, a powerful antioxidant that fights oxidative damage to the skin. However, only 10% of Americans receive an adequate quantity of vitamin E from their diet.
Vitamin E may also work better when paired with vitamin C – another powerful antioxidant (5).
These are essential nutrients, without which many places require diseases, like vitamin C, which is also important for our skin. Your skin requires it for the production of collagen, a protein that provides structure to your skin and keeps its integrity (10Trusted Source).
Vitamin C deficiency has almost vanished, but the signs are dry skin becoming rough and flaky while knicks bleed very quickly.
Vitamin C is also an antioxidant, which can protect your skin from oxidative damage caused by the sun and the environment, which can result in wrinkles (10 Trusted Source).
A 100-gram serving, or about half an avocado, delivers –14% of vitamin E (11).
3. Walnuts
Walnuts are especially great for healthy skin; they have many good traits!
They also provide a healthy source of essential fatty acids, which are fats that your body cannot make itself.
In fact, they are higher in omega-3 and 6 fatty acids than most other nuts. (12 Trusted Source(13 trusted source)
A diet lacking in omega-3s and too high in omega-6 fats may increase inflammation, manifesting as inflammatory skin diseases such as psoriasis.
Conversely, omega-3 fats help reduce inflammation in the body, including on the skin (13 Trusted sources).
One reason is that we eat a lot more omega-6 fats and very little, or none at all, from omega-3 fat sources.
Since walnuts provide these fatty acids in a healthy ratio, they may combat some of the possible inflammation caused by too many omega-6s.
Additionally, walnuts provide other nutrients that are important for the health of your skin.
An ounce (28 grams) of walnuts provides 8% of the DV for this mineral [10].
Vitamin other crucial skin barrier Zinc. Additionally, it is required for) wound healing and against (14 Trusted Source Fungi.
In addition, walnuts are a good source of the antioxidants vitamin E and selenium — 4–5 grams of protein per ounce (28 grams).
4. Sunflower seeds
Nuts and seeds are excellent sources of skin-boosting nutrients.
Consumptive nuts – e.g., sunflower seeds.
An ounce (28 grams) of sunflower seeds boasts 49% DV in vitamin E, 41% DV for selenium, and Zinc, with a respectable serving size of about 14% DV. It also provides an ample amount of protein at approximately 5.
5. Sweet potatoes
Beta-carotene is identified as a nutrient obtained from plants.
This makes it a pro-vitamin A because your body can synthesize it into vitamin A.
Examples include orange and yellow vegetables such as carrots, spinach, and sweet potatoes (5 Trusted Source).
One serving of baked sweet potato (around 100 grams or one-half cup) is enough to provide over six times the DV of vitamin A, which makes it an excellent nutrition source for Vitamin A.
Beta carotene, a type of retinoid – compounds that are related to vitamin A Carotenoids might reduce your risk of sunburn.
When consumed, it gets loaded into your skin and helps shield the cells from sunshine. This can reduce the risk of getting sunburned, cell die-off, and dry, wrinkled skin.
Funnily enough, large quantities of beta carotene can also give your skin a warm, orange glow to make you look healthier overall (5 Trusted Source).
6. Red or yellow bell peppers
So, they are rich in beta-carotene, just like sweet potatoes, which your body can still convert into vitamin A.
According to NIH (18 Trusted Source), one cup (149 grams) of chopped red bell pepper provides 156% of the daily value for vitamin A.
Oranges are also one of the richest sources of vitamin C, an essential building block of collagen that is critical to maintaining structure and elasticity in your skin.
One cup (149 grams) of bell pepper contains a remarkable 211% DV for vitamin C [18]
One long-term observational study in women linked sufficient vitamin C intake with a natural reduction of dry and wrinkled skin over time (19 Trusted Source).
7. Broccoli
Broccoli contains a large number of vitamins and minerals crucial for skin health, such as Zinc, vitamin A, and vitamin C (20 Trusted Source).
Lutein is a carotenoid that functions like beta carotene. Lutein: Skin Dry and wrinkled skin is a product of oxidative damage, but lutein can help with this.
Yet broccoli florets also contain codenamed sulforaphane, which garners some nifty abilities. It has even been suggested that almond intake may have a beneficial effect on preventing cancer, [21] including skin tumours, in some studies.
Sulforaphane is a natural solid photo protectant as well. It operates in two ways: neutralizing detrimental free radicals and activating other protective mechanisms within your system (22, 23).
In lab tests, sulforaphane was shown to reduce the number of skin cells killed through UV light exposure by as much as 29%, and this protection could last for up to 48 hours.
In addition, some evidence indicates that sulforaphane could support collagen levels in your skin (23 Trusted Source).
8. Tomatoes
Vitamin C and the major carotenoids, such as lycopene, are among the nutrients in tomatoes that are beneficial to the skin.
Beta carotene, lutein, and lycopene have all been confirmed to shield skin from UV damage and may also prevent wrinkles (24 Trusted Source,25 Trusted Source 26).
Another reason to eat tomatoes is that they are high in carotenoids, which protect the skin.
Pair 6-10 tomatoes with a source of fat, such as cheeses or olive oil, to absorb the carotenoids provided by this ingredient. Fat boosts your carotenoid absorption (27 Trusted Source)
9. Soy
Soy has isoflavones, which are plant compounds that either mimic or block estrogen in your body.
Thus, isoflavones may be suitable for some parts of your body, including your skin. A small study of middle-aged women who consumed soy isoflavones every day for 8-12 weeks showed a reduction of fine wrinkles and improvement in skin elasticity.
In postmenopausal women, such isoflavones reduce skin dryness and activate collagen, which makes your skin soft and elastic.
These substances can protect not only the cells in your body but also your skin cells from UV damage, which can reduce your risk of skin cancer.
10. Dark Chocolate
Yet another motivation to consume chocolate is that chocolate products can have remarkable effects on your skin.
A study revealed that after 6-12 weeks of consuming a daily cocoa powder diet full of antioxidants, partakers’ skin was oilier. A study has already demonstrated the beneficial effects of such a diet.
Most types of research have seen similar benefits, with a few noted differences, including improved wrinkles. Please note that one specific one has yet to demonstrate such an outcome.
To improve the skin, choose dark chocolate with cocoa content above 70% of the product. Keep in mind that you should eat the little-added sugar product.
11. Green Tea
Green Tea Green tea contains a group of potent compounds called catechins that help improve the quality and health of your skin in several ways.
Green tea, like many other antioxidant foods, can protect your skin from the harmful effects of sunlight (38 Trusted sources, 39 trusted Sources), but you will not be able to.
A 12-week study of 60 women discovered that drinking green tea on a regular basis can lower the redness triggered by exposure to sunlight, perhaps reducing associated skin disorders (25).
In addition, their skin was found to register an increase in this moisture/hydration content, as well as reduced levels of roughness and thickness, contributing overall to higher elasticity (41 Trusted Source).
Green tea might work well for glowing skin, but you should avoid adding milk to your tea. Studies have shown that the proteins in milk may lessen the beneficial effects of green tea antioxidants (42 Trusted Source).
12. Red grapes
Red Grapes (Source: Wine Techniques) Red grapes are said to contain resveratrol, which is a type of natural phenol that occurs naturally in the skin of red grapes.
Resveratrol is claimed to reduce the effects of aging and has a number of other health benefits.
In test-tube studies, it has been shown to prevent the most feared free radicals, which can damage cells and lead to aging (7 Trusted Source, 43 Trusted Source).
The simple fact that this good stuff is also present in red wine made even more folks ecstatic. Their results showed that the amounts of resveratrol commonly consumed through a glass or two of red wine are unlikely to influence your skin significantly.
Since red wine is also alcoholic, there are negative consequences for drinking too much.
While some studies indicate moderate red wine consumption can have a variety of health benefits, it’s not advisable to begin consuming the drink solely for that purpose. This is instead of red grapes and berries.
The bottom line
Your diet can play a significant role in the health of your skin.
Ensure you intake all the nutrients which are vital for your skin. These foods are some of the best to keep your skin healthy and youthful.
