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5 Best Foods for Clear and Healthy Skin

5 Best Foods for Clear and Healthy Skin

Everyone’s heard the saying “You are what you eat.”

When it comes to your skin, it’s especially true. 

What you eat can do wonders to how your skin looks and feels.

Here are 5 of the best foods for clear and healthy skin.

Fatty Fish

1. Fatty fish

Fatty fish like salmon, herring, and mackerel are great for your skin.

They’re high in omega-3 fatty acids, which help keep the skin soft and moisturized (1,2).

Some studies have also shown that omega-3 fats can reduce redness and acne (3).

Lastly, fatty fish are high in vitamin E, which is an essential antioxidant for your skin. Antioxidants are molecules that help fight inflammation and free radical damage (4).

If you enjoy fatty fish, try to incorporate it into your diet 12 times per week.

Summary

Fatty fish are high in omega-3 fatty acids and vitamin E, helping keep the skin soft, moisturized, fight redness and inflammation.

Avocado

2. Avocados

Avocados are high in healthy fats, which are great for your skin.

Their healthy fats can help keep your skin well moisturized and healthy (5,6).

A study in over 700 Japanese women found that eating plenty of healthy fat, especially the kind found in avocados, was linked to fewer wrinkles and more supple, springy skin (7).

Avocados are also high in vitamins E and C, which help keep the skin firm and healthy (8).

If you like avocados, try and incorporate it into your diet a few times a week.

Summary

Avocados are high in healthy fats, and vitamins E and C. They help keep the skin well moisturized, firm, and healthy.

Walnuts

3. Walnuts

Walnuts are one of the best nuts for your skin.

Compared to most nuts, they have more omega-3 and omega-6 fatty acids (9).

Walnuts are also high in zinc, which is excellent for your skin. 

Zinc helps strengthen your skin, aids wound healing and fights infections (10).

Lastly, walnuts are high in vitamin E and selenium, which act as antioxidants.

Summary

Walnuts are high in omega-3 and omega-6 fatty acids, vitamin E, selenium, and zinc. These nutrients help keep the skin healthy and fight inflammation.

Sweet Potato

4. Sweet potatoes

Sweet potatoes are bursting with skin-friendly nutrients. 

For starters, they’re high in beta carotene, which is converted into vitamin A by your body. Beta carotene is incorporated into the skin and works as a natural sunblock (11).

On top of this, eating lots of beta carotene-rich foods may add a warm, orange color to your skin. This helps give your skin a more bright and overall healthier appearance (12).

Sweet potatoes are also high in vitamins C and E, which keep the skin firm and healthy.

Summary

Sweet potatoes are a good source of vitamin beta-carotene and vitamins C and E, which can help improve your complexion.

Dark Chocolate

5. Dark chocolate

Not only is dark chocolate delicious, but it’s good for your skin.

Dark chocolate is rich in cocoa, which is a good source of antioxidants (13).

A few studies found that cocoa improved blood flow to the skin, helped reduce the appearance of wrinkles, and made skin more bouncy and supple (14,15,16).

While dark chocolate has benefits, it’s essential to eat it in moderation. It’s best to choose dark chocolate with at least 70% cocoa and as little added sugar as possible.

Summary

Dark chocolate is high in cocoa, which may help improve blood flow to the skin, reduce the appearance of wrinkles, and help keep the skin bouncy and supple. 

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Blog written by Ryan Raman MHSC, RD
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