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.
Here are five foods that will keep 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 .
Some studies show that fish oil supplements may 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 protecting your skin against damage from free radicals and inflammation.
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin. Getting enough of these fats is essential to keep skin flexible and moisturized.
Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage.
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’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.
4. 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.