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3 Best Healthy Foods

3 Best Healthy 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 other organs.

As scientists learn more about diet and the body, it is becoming increasingly clear that what you eat can have a significant effect on your skin’s health and aging.

This article takes a look at the 12 best foods to keep your skin healthy.

Fatty fish

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 keep skin thick, supple and moisturized. It is necessary. In fact, omega-3 fat loss can lead to dry skin (1, 2 reliable sources).

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 trusted sources, 3 trusted sources).

Some studies show that fish oil supplements can fight the inflammation and autoimmune forces that affect your skin, such as psoriasis and lupus (4 trusted sources).

Fatty fish is also a major source of vitamin E, the most important antioxidant for your skin. It is important to get enough vitamin E to protect your skin from damage caused by free radicals and inflammation (5 trusted sources).

This type of seafood is also a source of high-quality protein, which is essential for maintaining the strength and integrity of your skin (5 trusted sources).

Finally, fish provides zinc – a mineral needed to control inflammation, the production of new skin cells and the overall health of the skin. Zinc deficiency can lead to dermatitis, sores and delayed wound healing (6 reliable sources)


Healthy fats are high in avocados. These fats benefit many functions in your body, including the health of your skin (7 reliable sources).

To keep the skin supple and moisturized, it is important to increase the amount of fat in them.

A study of more than 700 women found that high levels of total fat – especially the healthy fat types found in avocados – were associated with more tender, springy skin (8 trusted sources).

Preliminary evidence also shows that avocados contain compounds that protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging (8 trusted sources, 9 trusted sources)

Avocados are also a good source of vitamin E, an important antioxidant that helps protect your skin from oxidative damage. Most Americans do not get enough vitamin E from their diet.

Interestingly, when combined with vitamin C (5 trusted sources), vitamin E is more effective.

Vitamin C is also essential for healthy skin. Your skin needs it to make collagen, the basic structural protein that keeps your skin strong and healthy (10 trusted sources)

Vitamin C deficiency is rare these days, but common symptoms include dry, rough, and itchy skin that peels off easily.

Vitamin C is also an antioxidant that protects your skin from oxidative damage – due to the sun and the environment – which can cause signs of aging (10 trusted sources).

One 100-gram serving, or about 1/2 of an avocado, provides a 10 ference reference daily intake (RDI) for vitamin E and 17% RDI for vitamin C (11).


Walnuts have many properties that make them the best food for healthy skin.

They are a good source of essential fatty acids, which are fats that your body cannot make on its own.

In fact, they are richer in both omega-3 and omega-6 fatty acids (12, 13 trusted sources) than other nuts.

A diet high in omega-6 fats can promote inflammation, including inflammatory conditions in your skin, such as psoriasis. On the other hand, omega-3 fats reduce inflammation in your body – including your skin (13 trusted sources).

While omega-6 fatty acids are high in the Western diet, sources of omega-3 fatty acids are rare. Because walnuts have a good proportion of these fatty acids, they can counteract the inflammatory response of excessive omega-6.

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

One ounce of acetone contains 6% RDI for zinc, which must act properly as a barrier to your skin, as well as wound growth and both bacteria and inflammation (14 trusted sources). Is also necessary to combat.

Walnuts also provide a small amount of the antioxidant vitamin E, vitamin C and selenium, in addition, 4-5 grams of protein (28 grams) per ounce (12).

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