SKIN GLOWING FOODS


 Nutrition is important for 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’s increasingly clear that what you eat can significantly affect the health and aging of your skin.

This article takes a look at 3 of the best foods for keeping your skin healthy.


Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health (1).

Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin (1, 2Trusted Source).

The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays (2Trusted Source, 3Trusted Source).

Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus (4Trusted Source).

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 helping protect your skin against damage from free radicals and inflammation (5Trusted Source).

This type of seafood is also a source of high quality protein, which is needed for maintaining the strength and integrity of your skin (5Trusted Source).

Lastly, fish provides zinc — a mineral vital for regulating the following:

  • inflammation
  • overall skin health
  • the production of new skin cells

  • Walnuts have many characteristics that make them an excellent food for healthy skin.

    They’re 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 (12Trusted Source, 13Trusted Source).

    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 (13Trusted Source).

    While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare.

    Because walnuts contain a good ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6.

    What’s more, walnuts contain other nutrients that your skin needs to function properly and stay healthy.

    One ounce (28 grams) of walnuts contains 8% of the DV for zinc.

    Zinc is essential for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation (14Trusted Source).

    Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams) (12Trusted Source).


  • 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 your skin against damage from the sun. They may also help prevent wrinkling (24Trusted Source, 25Trusted Source, 26Trusted Source).

    Because tomatoes are rich in carotenoids, they’re an excellent food for maintaining healthy skin.

    Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil. Fat increases your absorption of carotenoids (27Trusted Source

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