The Best Foods for Healthy Skin

To have healthy, glowing skin, you need to consume a wide variety of nutritious foods and reduce your intake of unhealthy foods such as processed, oily and deep-fried foods.

Give your skin a boost by including the following foods into your diet:

1. Fatty fish

Fatty fish like salmon and mackerel are great sources of omega-3 fatty acids that help your skin to look supple and radiant. They can also reduce inflammation, redness, pimples and strengthen your skin against UV rays.

Packed with vitamin E, antioxidant-rich fatty fish protects your skin from irritation and radical activity that could make your skin age faster.

Rich in protein and zinc, the nutrients in these fatty fish also help to strengthen your skin and improve the production of new skin cells.

2. Avocados

Avocados contain healthy fats which can help your skin stay moisturised and firm.

They also contain vitamin C and E – 2 important nutrients that your body need to support healthy skin and fight free radical formation.

Avocados are also rich in biotin, a B vitamin that some nutritionists believe can help promote healthy skin and hair. A deficiency of biotin can lead to skin problems such as rashes, ache, psoriasis, dermatitis and overall itchiness.

3. Walnuts

Nuts are nutritious snacks that pack a punch, even in small doses. Walnuts contain vitamin E, vitamin C, zinc and selenium, all of which promote healthy skin.

Walnuts contain a higher amount of omega-3 and omega-6 fatty acids than other nuts, making them an extra healthy choice if you’re looking for skin benefits. However, it is important to keep your nut intake to one handful (1/4 cup) a day. Eating anything in excess can lead to weight gain. Moreover, eating too many walnuts may cause certain adverse effects, including bloating, stomach pain and skin allergies in some individuals.

4. Sunflower seeds

Seeds, along with nuts, are healthy snacks that boost the health of your skin. Sunflower seeds are a particularly good choice as they contain plenty of vitamin E, selenium, and zinc.

Sunflower seed oil is rich in linoleic acid and essential fatty acids that your body needs to support healthy skin.

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