You Can Help Your Skin Starting from the Inside

The foods you eat can affect how you look on the outside. You can work towards beautiful, glowing skin by implementing a few changes into your diet. Here’s what you need to know about creating the best diet for your skin.

Foods to Stock Up On

Fatty Fish

Omega-3 fatty acids are some of the most important aspects of nutrition for your skin. Foods rich in omega-3s like salmon, mackerel, and herring help keep the skin thick, supple, and moisturized. Not getting enough omega-3s can cause dry skin.

Getting enough omega-3s reduces inflammation throughout your body, including in your skin, which can reduce redness and acne. They also make your skin less sensitive to UV rays, which are responsible for sun damage and accelerated signs of aging.

Most fatty fish is also a good source of zinc, which is responsible for regulating inflammation, promoting overall skin health, and encouraging production of new skin cells.

Avocados

Avocados are rich in healthy fats, which keep skin flexible and moisturized. They’re also a good source of Vitamin E, an antioxidant that protects your skin from oxidative damage, as well as vitamin C, which encourages collagen production.

Nuts and Seeds (Especially Walnuts and Sunflower Seeds)

Walnuts

Walnuts are an excellent source of both omega-3 and omega-6 fatty acids, which reduce skin inflammation. They’re also a great source of zinc, which helps keep your skin barrier strong and helps wounds heal quickly, protecting you against bacteria and inflammation accumulation in the skin.

Sunflower Seeds

A single ounce of sunflower seeds delivers 49% of your daily value of vitamin E, as well as 41% of your daily recommended amount of selenium, both of which are vital for skin health. Sunflower seeds are also rich in zinc, which as we said before, is crucial for regulating inflammation.

Sweet Potatoes

Sweet potatoes get their rich color from beta carotene. Beta carotene acts as a natural sunblock, protecting your skin from the negative effects of sun exposure. It can also help prevent skin problems like sunburn, cell death, and dry, wrinkled skin.

Carrots, oranges, spinach, and red and yellow bell peppers are also excellent sources of beta carotene, meaning they’re great food choices for glowing, healthy skin.

Broccoli

Broccoli is a veritable powerhouse for healthy skin. In addition to a wide range of skin-loving vitamins and minerals like zinc, vitamin A, and vitamin C, broccoli also contains a compound called sulforaphane, which protects against sun damage.

Foods to Limit or Avoid

Just like you want to incorporate certain foods to feed your skin, there are some foods you want to limit or even avoid entirely to prevent skin issues. The biggest culprits are:

• Processed foods
• Refined sugars
• Unhealthy fats like hydrogenated oils

Luckily, most of the most beneficial foods for your skin are also part of a healthy diet in general. If it ever feels like a chore to maintain a varied, healthy diet, remind yourself that eating your vegetables and avoiding refined sugars will help your skin look extra-glowy and healthy. It’s a great incentive.