Nutrition is very important for health. An unhealthy diet can damage metabolism, cause weight gain and even affect organs like the heart and liver.

What you eat also affects the health of another organ, such as skin.

As more research on the health effects of diets, what you eat can have a significant impact on your health and aging process.

This article looks at 12 best foods to keep your skin healthy.

12 Best Foods For Healthy Skin
Avocado is one of the skin's beneficial foods

1. Fat fish

Fatty fish, such as salmon, mackerel and herring, are great for healthy skin. They are rich omega-3 fatty acids It is very important to maintain skin health .

Omega-3 fatty acids are needed to keep the skin thick, soft and moisturized. In fact, the lack of omega-3 fats can dry the skin .

Omega-3 fats in fish reduce inflammation, which can cause redness and even make your skin less sensitive to harmful UV rays from the sun .

Some studies have found that fish oil supplements can help fight inflammation and autoimmune diseases that affect the skin, such as psoriasis and scarlet fever .

Fatty fish is also a good source of vitamin E, one of the most important antioxidants for skin. Absorption of sufficient vitamin E is necessary to protect the skin against free radical damage and inflammation .

They are also a high quality protein source needed to create structural proteins that maintain the skin's durability and integrity .

Finally, fish is a source of zinc, an important mineral to control inflammation and skin health, and produce new skin cells. Zinc deficiency can lead to dermatitis, skin damage and slow wound healing .

Summary: Fatty fish contain omega-3 fatty acids that can reduce inflammation and moisturize the skin. They are also a good source of protein, vitamin E and zinc.

2. Avocado

12 Best Foods For Healthy Skin
Avocado fruit contains compounds that protect the skin against sun damage

Butter contains high fat. These fats are beneficial for many functions in the body, including skin health .

Eating enough of these fats is important to keep your skin soft and moist.

A study of more than 700 women found that consuming a lot of total fat, especially healthy fats, was found in butter, making skin softer and more elastic .

Preliminary evidence also shows that avocado contains compounds that protect the skin against sun damage. Ultraviolet damage to the skin can cause signs of aging such as wrinkles .

Avocado is also a good source of vitamin E, an important antioxidant that protects skin from oxidation. Vitamin E is also a nutrient that most Americans don't consume enough.

Interestingly, vitamin E seems to be more effective when combined with vitamin C .

Vitamin C is also essential for healthy skin. Skin needs it to create collagen , is the main structural protein that keeps skin healthy .

Today, lack of vitamin C is quite rare, but common symptoms commonly include dry skin, rough skin, rash and bruising.

Vitamin C is also an antioxidant that protects your skin from sunlight and environmental oxidation, causing signs of skin aging .

A serving of 100 grams (about 1/2 avocado) provides 10% RDI for vitamin E and 17% RDI for vitamin C .

Summary: Avocado has a lot of healthy fats and contains vitamins E and C which are important to keep skin healthy. They may also contain compounds that protect the skin from sun damage.

3. Walnuts

12 Best Foods For Healthy Skin
Walnuts contain other nutrients that your skin needs to perform maximum function and stay healthy

Walnuts There are many properties that make them great food for healthy skin.

They are a source of essential fatty acids, the type of fat that your body cannot make itself.

In fact, they are richer in omega-3 and omega-6 fatty acids than most other nuts .

A diet with too much omega-6 increases inflammation, including psoriasis. On the other hand, omega-3 fats help reduce inflammation in the body, including the skin .

Although omega-6 fatty acids are rich in Western diets, the source of omega-3 fatty acids is very rare. Walnuts contain one ratio of fatty acids harmonious, and therefore can resist the excessive inflammation caused by omega-6.

In addition, walnuts contain other nutrients that your skin needs to perform its maximum function and stay healthy.

One ounce (28 grams) contains 6% zinc RDI, an important ingredient that the skin needs to function properly as a protective barrier, and also as necessary for healing wounds simultaneously against bacteria and inflammation .

Walnuts also contain a small amount of antioxidants that are vitamin E, vitamin C and external selenium 4-5 grams the protein per ounce (28 grams) .

Summary: Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein, all of which are essential nutrients to keep skin healthy.

4. Sunflower seeds

12 Best Foods For Healthy Skin
In general, nuts and seeds are an important source of nutrition for healthy skin.

Sunflower seeds are a great example.

One ounce (28 grams) of sunflower seeds contains 32% of RDI antioxidant selenium, 10% of RDI zinc and 5.4 grams of protein .

This amount also contains 37% vitamin E RDI, this is a great way to ensure you are getting enough important vitamins and antioxidants .

In addition, sunflower seeds are the source Excellent, essential omega-6 fats keep skin thick, soft and moisturized .

In a large-scale observational study of more than 4,000 women, a high intake of linoleic acid was associated with reduced risk of dryness and thinning of the skin due to aging .

Summary: Sunflower seeds are an excellent source of nutrition, including vitamin E, which is an important antioxidant for the skin. They also contain linoleic acid, a type of fat that can prevent dryness and thinning of the skin.

5. Sweet potatoes

12 Best Foods For Healthy Skin
Beta-carotene in sweet potatoes acts as a natural sunscreen and protects the skin from sun damage.

Beta-carotene is a nutrient found in plants.

It can be converted into vitamin A in the body, and is found in dark orange and green vegetables such as carrots, spinach and sweet potato .

Sweet potatoes are an excellent source of this compound.

Roasted half a cup (100 grams) of sweet potato contains enough beta-carotene to provide nearly four times the RDI of vitamin A .

Carotene such as beta-carotene helps keep skin healthy by acting as a natural sunscreen.

When consumed then Antioxidants This combines into the skin and protects skin cells from the sun. This can help prevent sunburn, cell death and the consequences of dry and wrinkled skin.

Interestingly, beta-carotene can also make your skin look warm, contributing to a healthier appearance .

Summary: Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunscreen and protects the skin from sun damage.

6. Red or yellow bell pepper

12 Best Foods For Healthy Skin
Bell peppers contain the most vitamin A and vitamin C to help fight oxidation

Like sweet potatoes, bell peppers are an excellent source of beta-carotene. One cup (149 grams) chopped red bell peppers containing 92% vitamin A RDI .

They are also one of the best sources of vitamin C, an antioxidant that is essential for the production of collagen protein, making the skin strong. One cup of bell pepper provides an impressive amount of vitamin C, 317% of RDI .

A large-scale observational study in women showed that eating a lot of vitamin C was associated with reduced wrinkles and dryness when aged .

Summary: Bell peppers contain a lot of beta-carotene and vitamin C, both of which are important antioxidants for the skin. Vitamin C is also needed to make collagen, a structural protein that keeps skin healthy.

7. Broccoli

12 Best Foods For Healthy Skin
Broccoli contains a lot of beta-carotene

Broccoli This list is made up of vitamins and minerals that are important for skin health, including zinc, vitamin A and vitamin C .

It also contains a carotene that acts as beta-carotene. It protects skin from oxidative damage, which can cause dryness and wrinkles.

But broccoli also contains a special compound called seems to have some impressive health benefits. It even has anti-cancer effects, including skin cancer .

Sulforaphane is also an agent against sun damage. It works in two ways: by neutralizing harmful free radicals and turning on other body protection systems .

In the laboratory, sulforaphane reduces the number of dead skin cells caused by ultraviolet rays by 29%, and this protection lasts up to 48 hours. There is also evidence that it helps maintain collagen levels in the skin .

Summary: Broccoli is a good source of vitamins, minerals and carotene that are important for skin health. It also contains sulforaphane, which can help prevent skin cancer and protect the skin from sunburn.

8. Tomato

12 Best Foods For Healthy Skin
Eat tomatoes with something like cheese or olive oil.

Tomato is a great source of vitamin C and contains all the major carotene, including lycopene.

Beta-carotene, lutein and lycopene have been shown to protect the skin from sun damage and also help prevent wrinkles .

Because tomatoes contain all the main carotene, they are excellent foods to maintain healthy skin.

However, carotene needs fat to absorb, so be sure to use it with something like cheese or olive oil.

Summary: Tomatoes are a good source of vitamin C and all major carotene, especially lycopene. The carotene protects the skin from the sun and can help prevent wrinkles.

9. Soy beans

12 Best Foods For Healthy Skin
Tofu is made from soybeans

Soy bean contains or a medium-sized, plant-like compound that can resemble estrogen, can block estrogen in the body.

They have some potential health benefits, including skin benefits.

A small study in women in their 30s and 40s showed that eating soy isoflavones daily for 8-12 weeks improved wrinkles and skin elasticity .

In menopausal women, soybeans can also improve skin dryness and increase collagen, helping to keep skin smooth and healthy .

Isoflavones not only protect the cells inside the body from injury but also protect the skin from damaging UV rays. This may even help prevent the development of some skin cancers .

Summary: Soybeans contain isoflavones. Isoflavones have been shown to improve wrinkles, collagen, skin elasticity and dryness as well as protect skin from harmful UV rays.

10. Dark chocolate

12 Best Foods For Healthy Skin
Maybe you need Another reason To eat chocolate because the impact of cocoa on the skin is quite impressive.

One study found that after 6-12 weeks of consumption of cocoa powder rich in antioxidants, participants may find skin thicker and moister.

Their skin is also less rough and rash, less sensitive to sunburn and better blood circulation, which gives more nutrients to the skin .

Another study found that regularly eating about 20 g of antioxidant-rich dark chocolate every day could double the skin's UV radiation resistance before sunburn compared to eating chocolate - is less antioxidant .

Some other studies show similar results, including improved wrinkles. However, it should be noted that at least one study found no significant effects .

Evidence shows that cocoa can be a powerful tool for keeping young skin and protecting skin from damage. Be sure to choose dark chocolate with at least 70% cocoa to maximize health benefits and keep the added sugar to a minimum.

Summary: Cocoa contains antioxidants that can protect the skin against sunburn. They can also improve wrinkles, skin thickness, moisture, blood flow and skin texture.

11. Green tea

12 Best Foods For Healthy Skin
Regular consumption of green tea can help protect the skin from sun damage

Green tea also has the ability to protect the skin from damage and aging.

The strong compounds found in green tea are called catechins, and they work to protect and improve skin health in many ways.

Like some foods that contain antioxidants, regular consumption of green tea can help protect the skin from sun damage .

A 12-week study in 60 women showed that drinking green tea daily could reduce skin rash by 25% due to sun exposure. It also helps improve moisture, rough skin condition, thickness and elasticity of the skin .

While green tea is a great choice for healthy skin, you should avoid drinking tea with milk. There is evidence that milk may reduce the beneficial effects of antioxidants in tea .

Summary: Catechin found in green tea are powerful antioxidants that can protect the skin against sun damage and reduce skin redness as well as improve skin moisture, thickness and elasticity. .

12. Red wine

12 Best Foods For Healthy Skin
Red wine famous for containing resveratrol, a compound derived from the red grape peel.

It is thought to have many health benefits, and reducing the impact of aging is one of the most outstanding benefits.

Because the skin has special bonding resveratrol, it is recommended to apply this compound to the skin that has been shown to slow down the aging process.

When consumed, it can also reduce the production of harmful free radicals, these free radicals damage skin cells and cause signs of aging .

Unfortunately, there is not much evidence that resveratrol is obtained from a glass of red wine enough to make a difference to your skin. And because red wine is alcoholic, it has negative effects on excessive drinking.

It is not a good idea to start drinking red wine just for its potential health benefits. But even if you drink under control, red wine is considered a drink, so consider it.

Summary: Resveratrol, the famous antioxidant found in red wine, can help slow the aging process by cleaning harmful free radicals that damage the skin.

Main message

What you eat can have a huge effect on skin health.

To ensure that you are getting enough essential nutrients to protect your skin, the foods on this list are great options to keep your skin in the best condition.