10/1/2018 The 12 Best Foods for Healthy Skin

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NUTRITION u Evidence Based

The 12 Best Foods for Healthy Skin

Written by Taylor Jones, RD on September 13, 2018

Nutrition is important for health. An unhealthy diet can damage your

metabolism, cause weight gain and even hurt organs, such as your heart
and liver.

But what you eat also impacts 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 12 of the best foods for keeping your skin
healthy.

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10/1/2018 The 12 Best Foods for Healthy Skin

1. Fatty Fish NEWSLETTER

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

Omega-3 fatty acids are necessary to keep skin thick, supple and
moisturized. In fact, a deficiency in omega-3 fats can cause dry skin (1, 2).

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 (2, 3).

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

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
protecting your skin against damage from free radicals and inflammation
(5).

This type of seafood is also a source of high-quality protein, which is

needed for maintaining the strength and integrity of your skin (5).

Lastly, fish provides zinc — a mineral vital for regulating inflammation, the
production of new skin cells and overall skin health. Zinc deficiency can
lead to skin inflammation, lesions and delayed wound healing (6).

SUMMARY
Fatty types of fish, such as salmon, contain omega-3 fatty acids
that can reduce inflammation and keep skin moisturized. They’re
also a good source of high-quality protein, vitamin E and zinc.

2. Avocados
Avocados are high in healthy fats. These fats benefit many functions in
your body, including the health of your skin (7).

Getting enough of these fats is essential to keep skin flexible and 

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moisturized.

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One study in over 700 women found that a high intake of total fat —
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specifically the types of healthy fats found in avocados — was associated
with more supple, springy skin (8).

Preliminary evidence also shows that avocados contain compounds that

may protect your skin from sun damage. UV damage to your skin can
cause wrinkles and other signs of aging (8, 9).

Avocados are also a good source of vitamin E, which is an important

antioxidant that helps protect your skin from oxidative damage. Most
Americans don't get enough vitamin E through their diet.

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

vitamin C (5).

Vitamin C is also essential for healthy skin. Your skin needs it to create
collagen, which is the main structural protein that keeps your skin strong
and healthy (10).

A deficiency in vitamin C is rare these days, but common symptoms

include dry, rough and scaly skin that tends to bruise easily.

Vitamin C is also an antioxidant that protects your skin from oxidative

damage — caused by the sun and the environment — which can lead to
signs of aging (10).

A 100-gram serving, or about 1/2 an avocado, provides 10% of the

Reference Daily Intake (RDI) for vitamin E and 17% of the RDI for vitamin C
(11).

SUMMARY
Avocados are high in beneficial fats and contain vitamins E and
C, which are important for healthy skin. They also pack
compounds that may protect your skin from sun damage.

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

They are 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 (12, 13).

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
(13).

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 fight the 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 6% of the RDI for zinc, which is
essential for your skin to function properly as a barrier, as well as
necessary for wound healing and combatting both bacteria and
inflammation (14).

Walnuts also provide small amounts of the antioxidants vitamin E, vitamin

C and selenium, in addition to 4–5 grams of protein per ounce (28 grams)
(12).

SUMMARY
Walnuts are a good source of essential fats, zinc, vitamin E,
vitamin C, selenium and protein — all of which are nutrients your
skin needs to stay healthy.
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4. Sunflower Seeds NEWSLETTER

In general, nuts and seeds are good sources of skin-boosting nutrients.

Sunflower seeds are an excellent example.

One ounce (28 grams) of sunflower seeds packs 37% of the RDI for
vitamin E, 32% of the RDI for selenium, 10% of the RDI for zinc and 5.4
grams of protein (15).

SUMMARY
Sunflower seeds are an excellent source of nutrients, including
vitamin E, which is an important antioxidant for the skin.

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5. Sweet Potatoes
Beta-carotene is a nutrient found in plants.

It functions as provitamin A, which means it can be converted into vitamin

A in your body.

Beta-carotene is found in oranges and vegetables such as carrots,

spinach and sweet potatoes (5, 16).

Sweet potatoes are an excellent source — one 1/2-cup serving (100

grams) of baked sweet potato contains enough beta-carotene to provide
nearly four times the RDI of vitamin A (17).

Carotenoids like beta-carotene keep your skin healthy by acting as a 

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natural sunblock.

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When consumed, this antioxidant is incorporated into your skin and

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protects your skin cells from sun exposure. This may help prevent
sunburn, cell death and dry, wrinkled skin.

Interestingly, high amounts of beta-carotene may also add a warm,

orange color to your skin, contributing to an overall healthier appearance
(5).

SUMMARY
Sweet potatoes are an excellent source of beta-carotene, which
acts as a natural sunblock and may protect your skin from sun
damage.

6. Red or Yellow Bell Peppers

Like sweet potatoes, bell peppers are an excellent source of beta-
carotene, which your body converts into vitamin A.

One cup (149 grams) of chopped red bell pepper contains the equivalent
of 92% of the RDI for vitamin A (18).

They’re also one of the best sources of vitamin C, necessary for creating
the protein collagen which keeps skin firm and strong. A single cup (149
grams) of bell pepper provides an impressive 317% of the RDI for vitamin
C (18).

A large observational study in women linked eating plenty of vitamin C to

a reduced risk of wrinkled and dry skin with age (19).

SUMMARY
Bell peppers contain plenty of beta-carotene and vitamin C —
both of which are important antioxidants for your skin. Vitamin C
is also necessary to create collagen, the structural protein that
keeps your skin strong.

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7. Broccoli
Broccoli is full of many vitamins and minerals important for skin health,
including zinc, vitamin A and vitamin C (20).

It also contains lutein, a carotenoid that works like beta-carotene. Lutein

protects your skin from oxidative damage, which can cause your skin to
become dry and wrinkled.

But broccoli florets also pack a special compound called sulforaphane,

which boasts some impressive potential benefits. It may even have anti-
cancer effects, including on some types of skin cancer (21, 22).

Sulforaphane is also a powerful protective agent against sun damage. It

works in two ways: by neutralizing harmful free radicals and switching on
other protective systems in your body (22, 23).

In laboratory tests, sulforaphane reduced the number of skin cells killed

by UV light by as much as 29%, with protection lasting up to 48 hours.
Evidence suggests sulforaphane may also maintain collagen levels in your
skin (23).

SUMMARY
Broccoli is a good source of vitamins, minerals and carotenoids
that are important for skin health. It also contains sulforaphane,
which may help prevent skin cancer and protect your skin from
sunburn.

8. Tomatoes
Tomatoes are a great source of vitamin C and contain all of the major
carotenoids, including lycopene.
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Beta-carotene, lutein and lycopene have been shown to protect your skin
against damage from the sun. They may also help prevent wrinkling (24,

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25, 26).
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Because tomatoes contain all of the major 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
(27).

SUMMARY
Tomatoes are a good source of vitamin C and all of the major
carotenoids, especially lycopene. These carotenoids protect your
skin from sun damage and may help prevent wrinkling.

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9. Soy
Soy contains isoflavones, a category of plant compounds that can either
mimic or block estrogen in your body.

Isoflavones may benefit several parts of your body, including your skin.

One small study in middle-aged women found that eating soy isoflavones
every day for 8–12 weeks reduced fine wrinkles and improved skin
elasticity (28).

In postmenopausal women, soy may also improve skin dryness and

increase collagen, which helps keep your skin smooth and strong (29).

These isoflavones not only protect the cells inside your body from 
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damage but also your skin from UV radiation — which may help prevent
some skin cancers (30, 31, 32).

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SUMMARY
Soy contains isoflavones, which have been shown to improve
wrinkles, collagen, skin elasticity and skin dryness, as well as
protect your skin from UV damage.

10. Dark Chocolate

If you need one more reason to eat chocolate, here it is: The effects of
cocoa on your skin are pretty phenomenal.

After 6–12 weeks of consuming a cocoa powder high in antioxidants each

day, participants in one study experience thicker, more hydrated skin.

Their skin was also less rough and scaly, less sensitive to sunburn and
had better blood flow — which brings more nutrients to your skin (33).

Another study found that eating 20 grams of high-antioxidant dark

chocolate per day could allow your skin to withstand over twice as much
UV radiation before burning versus eating low-antioxidant chocolate (34).

Several other studies have produced similar results, including

improvements in the appearance of wrinkles. However, keep in mind that
at least one study did not find significant effects (34, 35, 36, 37).

Make sure to choose dark chocolate with at least 70% cocoa in order to
maximize the benefits and keep added sugar to a minimum.

SUMMARY
Cocoa contains antioxidants that may protect your skin against
sunburn. These antioxidants may also improve wrinkles, skin
thickness, hydration, blood flow and skin texture.

11. Green Tea

Green tea may protect your skin from damage and aging.

The powerful compounds found in green tea are called catechins and

work to improveAthe
D V E R health
T I S E M E N T of your skin in several ways.

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Like several other antioxidant-containing foods, green tea can help

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protect your skin against sun damage (38, 39, 40).

One 12-week study in 60 women found that drinking green tea daily could
reduce redness from sun exposure by up to 25%. Green tea also
improved the moisture, roughness, thickness and elasticity of their skin
(41).

While green tea is a great choice for healthy skin, you may want to avoid
drinking your tea with milk. There's evidence that milk could reduce the
impact of green tea’s antioxidants (42).

SUMMARY
The catechins found in green tea are powerful antioxidants that
can protect your skin against sun damage and reduce redness as
well as improve its hydration, thickness and elasticity.

12. Red Wine

Red wine is famous for containing resveratrol, a compound that comes
from the skin of red grapes.

Resveratrol is credited with a wide range of health benefits, among them

reducing the effects of aging.

Test-tube studies suggest it may also slow the production of harmful free
radicals, which damage skin cells and cause signs of aging (7, 43).

Unfortunately, there's not much evidence that the amount of resveratrol

you get from a glass of red wine is enough to impact your skin. And since
red wine is an alcoholic beverage, there are negative effects to drinking it
in excess.

It's not recommended to start drinking red wine just because of its
potential health benefits. However, if you already drink in moderation, you
might enjoy red wine as your alcoholic beverage of choice.

SUMMARY

Resveratrol,A the
D V E R Tfamous
I S E M E N T antioxidant found in red wine, may slow

your skin’s aging process by impairing harmful free radicals that

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damage your skin.

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The Bottom Line

What you eat can have a big impact on your skin health.

Make sure you're getting enough essential nutrients to protect your skin.
The foods on this list are great options to keep your skin healthy, strong
and attractive.

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