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Top nutrients for glowing skin: What to eat

Top nutrients for glowing skin: What to eat Photo: What to eat for healthy skin (

Your diet can have both positive and negative impacts on the appearance of your skin and overall health. Therefore, if you want to have healthy and glowing skin, you need to watch what you eat, according to Shape.

The role of nutrition in skin health

Several key nutrients play a vital role in promoting skin health, and each affects the skin in different ways:

  • Vitamin A supports the production and repair of skin cells, which can help reduce the appearance of wrinkles.
  • Vitamin C promotes collagen production, which is necessary to maintain skin elasticity and prevent sagging.
  • Vitamin E protects the skin from free radicals and can help reduce the appearance of scars.
  • Vitamin D supports the growth and repair of skin cells. It plays a role in wound healing.
  • Protein is necessary for the production of collagen, which prevents skin sagging.
  • Antioxidants help protect the skin from damage caused by free radicals, which can lead to premature aging and skin problems.
  • Omega-3 fatty acids help reduce inflammation, which can assist with skin conditions related to inflammation, such as acne and eczema.

The number one food for skin health

Many nutrient-rich foods can work wonders for your skin when included in your regular diet. However, if experts had to choose just one, consuming fatty fish rich in omega-3, such as salmon, is one of the foods frequently mentioned.

Certified dermatologist Marisa Garshick notes that omega-3 fatty acids can also help boost skin hydration, promoting skin moisture.

One study confirmed that omega-3 helps make the skin more elastic. Salmon is also a source of vitamin E, which helps protect the skin from free radical damage.

Top nutrients for glowing skin: What to eat

Fatty fish is a superfood for skin beauty (photo:

Other foods that promote healthy skin

  • Avocado: Rich in monounsaturated fats, as well as vitamins A and C, which are important for maintaining strong tissues and preventing dry skin. Add avocado to salads, spread it on toast, or combine it with red fish.
  • Almonds and almond milk: Recent studies have shown that almonds can reduce the formation of wrinkles. Try adding almonds and almond milk to your morning oatmeal or smoothie.
  • Spinach and egg yolks: These foods are rich in lutein, a carotenoid that protects your skin from UV damage, explains Taub-Dix. Make a spinach omelet to start your morning right.
  • Canned tomatoes: Canned tomatoes are rich in lycopene, an antioxidant that helps keep skin firm and smooth. Lycopene is more easily absorbed in cooked tomatoes than fresh ones. Use them in vegetable-rich soups or stews, or make shakshuka to gain extra benefits from egg yolks.
  • Carrots: Carrots contain the carotenoids beta-carotene and lycopene, which can help protect against sun damage. Try them roasted or enjoy them raw.
  • Oranges and citrus fruits: Oranges and citrus fruits are high in vitamin C, which supports collagen production, improves skin texture, and helps reduce the appearance of fine lines and wrinkles. Plus, they’re easy to take with you and peel when you’re ready to enjoy.
  • Green Tea: Green tea contains polyphenols that have anti-inflammatory and antioxidant properties, which can reduce the risk of UV damage to the skin and promote an even skin tone. Green tea also aids in good digestion.

Also read, 7 healthy fruits and vegetables that everyone should eat this summer.

We also wrote about the 5 healthiest fruits that everyone should eat.

This material is for informational purposes only and should not be used for medical diagnosis or self-treatment. Our goal is to provide readers with accurate information about symptoms, causes, and methods of detecting diseases. RBС-Ukraine is not responsible for any diagnoses that readers may make based on materials from the resource. We do not recommend self-treatment and advise consulting a doctor in case of any health concerns.