A diet rich in healthy fats and vitamins is crucial for skin health. The 12 Best Foods for Healthy Skin Eating fruits and vegetables, such as red grapes and tomatoes, can contain compounds beneficial to the skin. An unhealthy diet can damage metabolism, cause weight gain, and harm organs like the heart and liver. As scientists learn more about diet and the body, it becomes clear that what you eat has a big impact on the health and age of your skin.
The 12 Best Foods for Healthy Skin
Table of Contents
1. Fatty fish
Fatty fish, including salmon, mackerel, and herring, are essential for maintaining healthy skin. They are rich in omega-3 fatty acids, which are crucial for maintaining skin thickness, suppleness, and moisture. These fatty acids reduce inflammation, preventing redness and acne, and making the skin less sensitive to harmful UV rays. Fish oil supplements may help fight inflammatory and autoimmune conditions like psoriasis and lupus. Fatty fish also provide vitamin E, an essential antioxidant, which protects the skin against damage from free radicals and inflammation. High-quality protein is also essential for skin strength and integrity. Fatty fish also provide zinc, a mineral vital for regulating inflammation, overall skin health, and the production of new skin cells.
2. Avocados
Avocados are rich in healthy fats, which are essential for maintaining skin health and flexibility.A research of nearly 700 women discovered that a high consumption of total fat, particularly good Avocado fats were associated with more flexible, bouncy skin.Avocados also contain compounds that may protect skin from sun damage, which can cause wrinkles and signs of aging. Vitamin E, an antioxidant, is essential for protecting skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet, but it is more effective when combined with vitamin C. Vitamin C is essential for collagen production, which is the main structural protein for strong and healthy skin. Vitamin C deficiency is rare but common symptoms include dry, rough, and scaly skin. A 100-gram serving of avocado provides 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C. Zinc deficiency can cause skin irritation, lesions, and delayed wound healing.
3. Walnuts
Walnuts are an excellent food for healthy skin due to their richness in essential fatty acids, including omega-3 and omega-6. A diet high in omega-6 fats may promote inflammation, while omega-3 fats reduce it, including in the skin.Walnuts have an excellent ratio of these fatty acids, which helps combat potential inflammatory responses. They also provide other nutrients essential for skin function, such as 8% of the Daily Value (DV) for zinc, which is crucial for wound healing and combating bacteria and inflammation. Walnuts also provide small amounts of antioxidants vitamin E and selenium, along with 4-5 grams of protein per ounce. Overall, walnuts are an excellent food for maintaining healthy skin.
4. Sunflower seeds
Sunflower seeds are a rich source of vitamin E, selenium, zinc, and protein, providing 49% of the daily value (DV) for these essential nutrients in one ounce, making them an excellent skin-boosting food.
5. Sweet potatoes
Sweet potatoes are a rich source of beta carotene, a nutrient found in plants and vegetables like oranges and carrots. This sweet nutrient can be converted into vitamin A, promoting skin health. A serving of baked sweet potato contains over six times the daily value of vitamin A. Beta carotene acts as a natural sunblock, protecting skin cells from sun exposure, preventing sunburn, cell death, and dry, wrinkled skin. High levels of beta carotene also contribute to a warmer, orange skin color, promoting overall skin health.
6. Red or yellow bell peppers
Bell peppers are a rich source of vitamin A and vitamin C, essential for skin firmness and strength. A single cup of chopped red bell pepper contains 156% of the DV for vitamin A and 211% of the DV for vitamin C. Consuming enough vitamin C can reduce the risk of wrinkled and dry skin in women, as evidenced by a large observational study involving women.
7. Broccoli
Broccoli is a rich source of vitamins and minerals essential for skin health, including zinc, vitamin A, and vitamin C. It also contains lutein, a carotenoid that protects skin from oxidative damage, preventing dryness and wrinkles. Additionally, broccoli florets contain a compound called sulforaphane, which may have anti-cancer effects and protect against sun damage. In lab tests, sulforaphane reduced UV light-killed skin cells by 29%, providing protection lasting up to 48 hours. It may also help maintain collagen levels in the skin.
8. Tomatoes
Tomatoes are a rich source of vitamin C, a vital vitamin for maintaining healthy skin. They contain major carotenoids like lycopene, which protect skin from sun damage and prevent wrinkling. To enhance absorption of these vitamins, it’s recommended to pair tomatoes with a source of fat like cheese or olive oil.
9. Soy
Soy isoflavones, plant compounds that mimic or block estrogen in the body, can benefit the skin and other parts of the body. A study of middle-aged women discovered that ingesting soy isoflavones every day for 8-12 weeks decreased fine wrinkles and increased skin suppleness.. Postmenopausal women may also experience improved skin dryness and increased collagen. Soy protects cells from damage and UV radiation, potentially reducing skin cancer risk.
10. Dark chocolate
Chocolate has numerous positive effects on skin, including thicker, more hydrated skin, reduced roughness and scaliness, reduced sunburn sensitivity, and improved blood flow. Consuming high-antioxidant dark chocolate daily can help skin withstand over twice as much UV radiation before burning, compared to low-antioxidant chocolate. However, at least one study did not find significant effects. To maximize benefits, choose dark chocolate with at least 70% cocoa and keep added sugar to a minimum
11. Green tea
Green tea, rich in catechins, can protect skin from sun damage and aging. A 12-week study involving 60 women found that daily consumption of green tea could reduce redness by up to 25%. It also improved skin moisture, roughness, thickness, and elasticity. However, it’s important to avoid drinking green tea with milk, as it may reduce the antioxidant effect of green tea. Overall, green tea is a beneficial choice for healthy skin.
12. Red grapes
Red grapes contain resveratrol, a compound with health benefits, including reducing aging effects and slowing the production of harmful free radicals. This compound is also found in red wine, but there is limited evidence that the amount from a glass is enough to affect skin. Excessive drinking of red wine can have negative effects, so it’s not recommended to start drinking just because of its potential health benefits. Instead, increasing intake of red grapes and berries is recommended.
The 12 Best Foods for Healthy SkinThe 12 Best Foods for Healthy SkinThe 12 Best Foods for Healthy SkinThe 12 Best Foods for Healthy SkinThe 12 Best Foods for Healthy SkinThe 12 Best Foods for Healthy SkinThe 12 Best Foods for Healthy SkinThe 12 Best Foods for Healthy SkinThe 12 Best Foods for Healthy SkinThe 12 Best Foods for Healthy Skin
