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5 Best Foods for Clear and Healthy Skin

Everyone’s heard the saying “You are what you eat.” When it comes to your skin, it’s especially true. What you eat can do wonders to how your skin looks and feels.

5 of the Best Foods for Clear and Healthy Skin

  1. Fatty Fish

    Fatty Fish

    Fatty fish like salmon, herring, and mackerel are great for your skin. They’re high in omega-3 fatty acids, which help keep the skin soft and moisturized (1, 2).

    Some studies have also shown that omega-3 fats can reduce redness and acne (3), and they’re high in vitamin E, an antioxidant that fights inflammation and free radical damage (4).

    If you enjoy fatty fish, try to incorporate it into your diet 1–2 times per week.

    Summary: High in omega-3s and vitamin E, fatty fish help keep skin soft, moisturized, and reduce redness and inflammation.

  2. Avocados

    Avocado

    Avocados are high in healthy fats, which help keep skin well moisturized and supple (5, 6).

    A study in over 700 Japanese women found that avocado-rich diets were linked to fewer wrinkles and more elastic skin (7).

    They’re also packed with vitamins E and C, which support skin firmness and health (8).

    Summary: Rich in healthy fats and vitamins E & C, avocados keep skin moisturized, firm, and healthy.

  3. Walnuts

    Walnuts

    Walnuts contain more omega-3 and omega-6 fatty acids than most nuts (9), plus zinc, which aids wound healing and fights infections (10), and antioxidants like vitamin E and selenium.

    Summary: Walnuts’ fatty acids, zinc, vitamin E, and selenium help keep skin healthy and fight inflammation.

  4. Sweet Potatoes

    Sweet Potato

    Sweet potatoes are rich in beta carotene, converted by the body into vitamin A, which acts as a natural sunblock (11), and may give skin a healthy glow (12).

    They also provide vitamins C and E to support skin firmness and health.

    Summary: Beta carotene and vitamins C & E in sweet potatoes help improve complexion and skin health.

  5. Dark Chocolate

    Dark Chocolate

    Dark chocolate is rich in cocoa antioxidants (13) that improve skin blood flow, reduce wrinkles, and enhance suppleness (14, 15, 16).

    Choose varieties with at least 70% cocoa and minimal added sugar, and enjoy in moderation.

    Summary: Antioxidant-rich dark chocolate can boost skin blood flow, reduce wrinkle appearance, and increase elasticity.

Summary

Add these skin-friendly foods to your everyday diet and look forward to clearer, healthier skin over time.

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