Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain and even hurt organs, such as your heart and liver.
But what you eat also impacts 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.
Below are six best foods for keeping your skin healthy;
Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health.
Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin.
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 protecting your skin against damage from free radicals and inflammation.
This type of seafood is also a source of high-quality protein, which is needed for maintaining the strength and integrity of your skin.
Walnuts have many characteristics that make them an excellent food for healthy skin.
They are a good source of essential fatty acids, which are fats that your body cannot make itself.
In fact, they are 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.
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 serving (100 grams) of baked sweet potato contains enough beta-carotene to provide nearly four times the RDI of vitamin A.
Carotenoids like beta-carotene keep your skin healthy by acting as a natural sunblock.
When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell death and dry, wrinkled skin.
Soy contains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.
Isoflavones may benefit several parts of your body, including your skin. One small study in middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity.
In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong.
These isoflavones not only protect the cells inside your body from damage but also your skin from UV radiation — which may help prevent some skin cancers.
Green tea may 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 in 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. There’s evidence that milk could reduce the impact of green tea’s antioxidants.
Red wine is famous for containing resveratrol, a compound that comes from the skin of red grapes.
Resveratrol is credited with a wide range of health benefits, among them reducing the effects of aging.
Test-tube studies suggest it may also slow the production of harmful free radicals, which damage skin cells and cause signs of aging.
Unfortunately, there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to impact your skin. And since red wine is an alcoholic beverage, there are negative effects to drinking it in excess.