Walnuts
Walnuts have many characteristics that make them an excellent food for healthy skin. They’re a good source of essential fatty acids, which are fats that your body cannot make itself. In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids.
A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis. On the other hand, omega-3 fats reduce inflammation in your body — including in your skin. While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare. Because walnuts contain a good ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6.
What’s more, walnuts contain other nutrients that your skin needs to function properly and stay healthy. One ounce (28 grams) of walnuts contains 8% of the DV for zinc. Zinc is essential for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation. Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams). Walnuts are a good source of essential fats, zinc, vitamin E, selenium and protein — all of which are nutrients your skin needs to stay healthy.
Sunflower seeds
In general, nuts and seeds are good sources of skin-boosting nutrients.
Sunflower seeds are an excellent example.
One ounce (28 grams) of sunflower seeds packs 49% of the DV for vitamin E, 41% of the DV for selenium, 14% of the DV for zinc, and 5.5 grams of protein. Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.
Sweet potatoes
Beta carotene is a nutrient found in plants.
It functions as provitamin A, which means it can be converted into vitamin A in your body. Beta carotene is found in oranges and vegetables such as carrots, spinach, and sweet potatoes. Sweet potatoes are an excellent source — one 1/2-cup (100-gram) serving of baked sweet potato contains enough beta carotene to provide more than six times the DV of vitamin A. Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock.
When consumed, this antioxidant is incorporated into your skin and helps protect your skin cells from sun exposure. This may help prevent sunburn, cell death, and dry, wrinkled skin. Interestingly, high amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance. Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage.
