Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain and even affect organs such as your heart and liver.
As more is learned about how diet affects the body, it's becoming increasingly clear that what you eat can significantly affect the health and aging of your skin.
This article takes a look at 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 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 .
The omega-3 fats found in fish reduce inflammation, which can be the cause of redness and acne, and even make your skin less sensitive to the sun's harmful UV rays .
Some studies have found that fish oil supplements may help fight inflammatory and autoimmune conditions affecting the skin, such as psoriasis and lupus .
Fatty fish are also a source of vitamin E, which is one of the most important antioxidants for the skin. Getting enough vitamin E is essential for protecting the skin against damage from free radicals and inflammation .
They're also a source of high-quality protein, which is necessary to make the structural proteins that maintain the strength and integrity of the skin .
Lastly, fish is a source of zinc, a mineral that's important for regulating inflammation, the production of new skin cells and overall skin health. Having a deficiency in zinc can lead to skin inflammation, skin lesions and delayed wound healing .
BOTTOM LINE:Fatty types of fish contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They are also a good source of high-quality protein, vitamin E and zinc.

2.Walnuts

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 promotes inflammation, including inflammatory conditions of the skin like psoriasis. Omega-3 fats, on the other hand, help reduce inflammation in the body, including in the skin .
While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare. Walnuts contain a good ratio of these fatty acids, and may, therefore, fight the inflammatory response to too much omega-6.
What's more, walnuts contain other nutrients that your skin needs to function properly and stay healthy.
One ounce (28 grams) contains 6% of the RDI for zinc, which is essential for the skin to function properly as a barrier, as well as necessary for wound healing and fighting both bacteria and inflammation .
Walnuts also contain small amounts of the antioxidants vitamin E, vitamin C and selenium, in addition to 4–5 grams of protein per ounce .
BOTTOM LINE:Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein, all of which are nutrients that your skin needs to stay healthy.

3. Sunflower Seeds

In general, nuts and seeds are good sources of nutrients that are important for healthy skin.
Sunflower seeds are an excellent example.
One ounce (28 grams) of sunflower seeds contains 32% of the RDI for the antioxidant selenium, 10% of the RDI for zinc and 5.4 grams of protein .
This amount also contains 37% of the RDI for vitamin E, which is a great way to make sure you're getting enough of this important vitamin and antioxidant .
Additionally, sunflower seeds are an excellent source of linoleic acid, an essential omega-6 fat that helps your skin stay thick, flexible and moisturized .
In a large observational study of more than 4,000 women, a high intake of linoleic acid was associated with a lower risk of dry and thin skin as a result of aging .
BOTTOM LINE:Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin. They also contain linoleic acid, a type of fat that may prevent dry and thin skin.

4. Sweet Potatoes

Beta-carotene is a nutrient found in plants.
It can be converted into vitamin A in the body, and it's found in orange and dark-green vegetables such as carrots, spinach and sweet potatoes .
Sweet potatoes are an excellent source of it.
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 help 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 the resulting effects of dry, wrinkled skin.
Interestingly, beta-carotene may also add a warm, orange color to your skin, contributing to an overall healthier look .
BOTTOM LINE:Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunblock and protects the skin from sun damage.

5.Tomatoes

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 the skin against damage from the sun and may also help prevent wrinkling .
Because tomatoes contain all of the major carotenoids, they are an excellent food for maintaining healthy skin.
However, carotenoids need fat to be absorbed, so be sure to pair tomatoes with something like cheese or olive oil.
BOTTOM LINE:Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect the skin from sun damage and may help prevent wrinkling.

6. Soy

Soy contains isoflavones, or plant compounds, that can either mimic or block estrogen in the body.
They may have several potential health benefits, including possible benefits for the skin.
One small study of women in their 30s and 40s found that eating soy isoflavones every day for 8–12 weeks improved fine wrinkles and skin elasticity .
In postmenopausal women, soy may also help improve skin dryness and increase collagen, which helps keep your skin smooth and strong .
These isoflavones not only protect the cells inside of your body from damage, but also protect your skin from damage from harmful UV rays. This may even help prevent the development of some skin cancers.
BOTTOM LINE:Soy contains isoflavones. Isoflavones have been shown to improve wrinkles, collagen, skin elasticity and skin dryness, as well as protect the skin from UV damage.

7. Dark Chocolate

As if you needed one more reason to eat chocolate, the effects of cocoa on skin are pretty impressive.
One study found that after 6–12 weeks of consuming a cocoa powder high in antioxidants, participants experience 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 the skin .
Another study found that regularly eating just 20 grams of dark chocolate high in antioxidants per day could allow skin to withstand more than twice as much UV radiation before burning, compared to eating chocolate low in antioxidants .
Several other studies have produced similar results, including improvements in the appearance of wrinkles. However, it is worth mentioning that at least one study did not find significant effects .
Evidence shows that cocoa may be a powerful tool for keeping your skin young and protected from damage. Make sure to choose dark chocolate with at least 70% cocoa in order to maximize the health benefits and keep added sugar to a minimum.
BOTTOM LINE:Cocoa contains antioxidants that may protect the skin against sunburn. They may also improve wrinkles, skin thickness, hydration, blood flow and skin texture.

Green tea may also have the ability to protect your skin from damage and aging.
The powerful compounds found in green tea are called catechins, and they work to protect and improve the health of your skin in several ways.
Like several other antioxidant-containing foods, regularly consuming 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%. It 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 beneficial effects of its antioxidants (43).
BOTTOM LINE:The catechins found in green tea are powerful antioxidants that can protect skin against sun damage and reduce skin redness, as well as improve the hydration, thickness and elasticity of skin.

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Consider these skin-friendly foods:
  • Carrots, apricots, and other yellow and orange fruits and vegetables
  • Spinach and other green leafy vegetables
  • Tomatoes
  • Berries
  • Beans, peas and lentils
  • Salmon, mackerel and other fatty fish
  • Nuts
On the flip side, some foods seem to be associated with skin damage. For example, some research suggests that a diet high in processed or refined sugars or other carbohydrates and unhealthy fats promotes skin aging.
Remember, many of the best foods for healthy skin also promote good health overall. Rather than focusing on specific foods for healthy skin, concentrate on a healthy diet in general. Eat plenty of fruits and vegetables. Choose low-fat or fat-free dairy products. Include nuts, seeds and beans in your favorite meals. Opt for whole-grain breads and pasta. Limit sweets. Strive for variety as you're making healthy choices.