Nutrition and skin health
Nutrition is important to health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver. But what you eat also affects another organ - your skin. As scientists learn more about diet and the body, it is increasingly clear that what you eat can greatly affect the health and aging of your skin.
Fatty fish
Fatty fish, such as salmon, is an excellent food for skin health. They are rich sources of omega-3 fatty acids, which are important for maintaining healthy skin. Omega-3 fatty acids are essential to help keep skin thick, supple and hydrated. In fact, a lack of omega-3 fatty acids can cause dry skin. The omega-3 fats found in fish reduce inflammation that can cause redness and acne. It can make your skin less sensitive to the sun's harmful UV rays.
Avocado
Avocados are rich 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 help maintain skin elasticity and hydration. One study in more than 700 women found that eating higher amounts of total fats — specifically the types of healthy fats found in avocados — was linked to smoother, brighter skin. Preliminary evidence also shows that avocados contain compounds that may help protect your skin from sun damage. . UV damage to the skin can cause wrinkles and other signs of aging.
Walnut
Walnuts have many properties that make them an excellent food for healthy skin. It is a good source of essential fatty acids, which are fats that your body cannot make on its own. In fact, it is richer than most other nuts in both omega-3 and omega-6 fatty acids. A diet rich in omega-6 fats may promote inflammation, including inflammatory conditions such as psoriasis. On the other hand, omega-3 fats reduce inflammation in your body — including in your skin.
Sunflower seeds
Sunflower seeds are an excellent source of nutrients, including vitamin E, an important antioxidant for the skin
Sweet potato
Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunscreen and may protect your skin from sun damage.
Red or yellow pepper
Red or yellow bell peppers contain plenty of beta-carotene and vitamin C—both of which are important antioxidants for your skin. Vitamin C is also necessary for the production of collagen, the structural protein that keeps your skin strong
Broccoli
Broccoli is a good source of vitamins, minerals, and carotenoids that are important for healthy skin. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn
Tomatoes
Tomatoes are a good source of vitamin C and all the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkles
Dark chocolate
Cocoa contains antioxidants that may protect your skin from sunburn. These antioxidants may also improve wrinkles, skin thickness and hydration, blood flow and skin texture.
Green tea
The catechins in green tea are powerful antioxidants that can protect your skin from sun damage and reduce redness, as well as improving its hydration, thickness and elasticity.
