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).
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin (7Trusted Source). Getting enough of these fats is essential to help keep skin flexible and moisturized. One study involving over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin
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.
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 49% of the DV for vitamin E, 41% of the DV for selenium, 14% of the DV for zinc, and 5.5 grams of protein (15Trusted Source).
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 (5Trusted Source, 16Trusted Source). Sweet potatoes are an excellent source — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the DV of vitamin
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 156% of the DV for vitamin A (18Trusted Source). They’re also one of the best sources of vitamin C. This vitamin is necessary for creating the protein collagen, which keeps skin firm and strong.
Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C (20Trusted Source). It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.
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.
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 involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity (28Trusted Source).
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 experienced 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 (33Trusted Source).
Green tea may help protect your skin from damage and aging. The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways. Like several other antioxidant-containing foods, green tea can help protect your skin against sun damage (38Trusted Source, 39Trusted Source, 40Trusted Source). One 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25%.
Red grapes are 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 is reducing the effects of aging. Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging (7Trusted Source, 43Trusted Source).