Authentic research on the “best foods for healthy skin” is extremely limited and whatever information is out there is mostly based on speculation. That said, we do know something.
Antioxidant-rich foods may have a protective effect on the skin.
Research suggests (and logic dictates) that what’s good for your body is also good for your skin. Facts continue to pile up that eating well has a direct influence on not only your skin but also on your weight, cognitive health, aging process, disease prevention and the list is endless.
Good: Blackberries, blueberries, strawberries and plums
Antioxidants are substances which inhibit the effect of free radicals which left to their devices, cause cancer, heart disease aging and sun damage. Foods high in antioxidant content are a must-have on your plate and are a pre requisite to healthy skin. A study published in The Journal of Agricultural and Food Chemistry found that these four fruits ranked highest in "total antioxidant capacity" of any food.
Tomatoes are rich in Lycopene, a potent antioxidant which gives tomatoes their scarlet red color. Lycopene also happens to be helpful in cancelling out effects of free radicals.
Good: Spinach and other green leafy vegetable
Dark leafy greens such as spinach, kale and Swiss chard are great sources of beta carotene, a powerful antioxidant which supposedly aids in the repair and renewal of skin cells. Additionally, these vegetables are brimming with dietary fiber, lutuein, zeaxanthin, potassium and folate which are all extremely vital substances to preventing cardiovascular disease, cancer and obesity.
Eat oily fish. Healthy omega-3 fats and omega-6 which are found in salmon, trout, mackerel, reduce inflammation and swelling in the body. This is good news for your skin because Inflammation triggers the cells to block skins pores, causing acne, psoriasis and eczema.
Nuts and Seeds
Nuts and seeds are packed full of fiber, protein and essential fatty acids which like fish, also helps reduce inflammation and swelling.