Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain, and even damage organs, such as your heart and liver.

But what you eat also affects another organ — your skin.

随着科学家对饮食和身体的更多了解，越来越明显的是，您的饮食会极大地影响皮肤的健康和衰老。

This article takes a look at 12 of the best foods for keeping your skin healthy.

脂肪鱼，例如鲑鱼，鲭鱼和鲱鱼，是健康皮肤的优质食物。他们是丰富的来源omega-3 fatty acids，，，，which are important for maintaining skin health (1).

Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin (1，，，， 2 ).

鱼类中的omega-3脂肪减少了炎症，这会导致发红和痤疮。它们甚至可以使您的皮肤对太阳有害的紫外线敏感（ 2 ，，，， 3 ).

Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus ( 4 ).

Fatty鱼is also a source of vitamin E, one of the most important antioxidants for your skin.

Getting enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation ( 5 ).

This type of seafood is also a source of high quality protein, which is needed for maintaining the strength and integrity of your skin ( 5 ).

最后，鱼提供锌 - 矿物质对于调节以下情况至关重要：

  • inflammation
  • 整体皮肤健康
  • the production of new skin cells

Zinc deficiency can lead to skin inflammation, lesions, and delayed wound healing ( 6 ).

SUMMARY

Fatty types of fish like salmon contain omega-3 fatty acids that can reduce inflammation and keep your skin moisturized. They’re also a good source of high quality protein, vitamin E, and zinc.

鳄梨含量很高。这些脂肪受益于您体内许多功能，包括皮肤的健康（ 7 ).

Getting enough of these fats is essential to help keep skin flexible and moisturized.

一项涉及700多名妇女的研究发现，总脂肪的摄入量很高 - 特别是在avocados- 与更多柔软，弹性皮肤有关（ 8 ).

Preliminary evidence also shows that avocados contain compounds that may help protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging ( 8 ，，，， 9 ).

鳄梨也是good source of vitamin E，，，，which is an important antioxidant that helps protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet.

Interestingly, vitamin E seems to be more effective when combined with vitamin C ( 5 ).

Vitamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy ( 10 ).

Vitamin C deficiency is rare these days, but common symptoms include dry, rough, and scaly skin that tends to bruise easily.

Vitamin C is also an antioxidant that helps protect your skin from oxidative damage caused by the sun and the environment, which can lead to signs of aging ( 10 ).

A 100-gram serving, or about 1/2 an avocado, provides 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C ( 11 ).

SUMMARY

Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.

Walnutshave many characteristics that make them an excellent food for healthy skin.

他们必需脂肪酸的良好来源,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 ( 12 ，，，， 13 ).

A diet too high inomega-6 fats可能会促进炎症，包括牛皮癣等皮肤的炎症状况。

On the other hand, omega-3 fats reduce inflammation in your body — including in your skin ( 13 ).

虽然omega-6脂肪酸在西方饮食中很丰富，但欧米茄3脂肪酸的来源很少。

因为核桃包含好ratio of these fatty acids，它们可能有助于对抗过度omega-6的潜在炎症反应。

此外，核桃含有其他营养素，您的皮肤需要正常运作并保持健康。

One ounce (28 grams) of walnuts contains 8% of the DV for zinc.

锌对于您的皮肤可以正常起作用作为屏障至关重要。还需要伤口愈合和抗击细菌和炎症（ 14 ).

Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce (28 grams) ( 12 ).

SUMMARY

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.

In general,nutsandseedsare good sources of skin-boosting nutrients.

葵花籽就是一个很好的例子。

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 ( 15 ).

SUMMARY

葵花籽是包括维生素E在内的绝佳养分来源，维生素E是皮肤的重要抗氧化剂。

Β-胡萝卜素是在植物中发现的一种营养素。

It functions as provitamin A, which means it can be converted into vitamin A in your body.

β胡萝卜素在橙子和蔬菜中发现，例如胡萝卜，菠菜和地瓜（ 5 ，，，， 16 ).

Sweet potatoesare 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 ( 17 ).

类胡萝卜素like beta carotene help keep your skin healthy by acting as a natural sunblock.

食用后，将这种抗氧化剂掺入您的皮肤中，并有助于保护您的皮肤细胞免受阳光暴露。这可能有助于防止晒伤，细胞死亡和干燥，皱纹的皮肤。

Interestingly, high amounts of beta carotene may also add a warm, orange color to your skin, contributing to an overall healthier appearance ( 5 ).

SUMMARY

Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage.

Like sweet potatoes, bell peppers are an excellent source of beta carotene, which your body converts into vitamin A.

One cup (149 grams) of chopped red bell pepper contains the equivalent of 156% of the DV for vitamin A ( 18 ).

它们也是最好的来源之一vitamin C。This vitamin is necessary for creating the protein胶原，，，，which keeps skin firm and strong.

单杯（149克）的贝尔胡椒为维生素C提供了令人印象深刻的DV的211％（ 18 ).

一项大型观察性研究，涉及女性将大量维生素C与随着年龄的增长的皱纹和干燥的风险降低的风险降低（ 19 ).

SUMMARY

Bell peppers contain plenty of beta carotene and vitamin C — both of which are important antioxidants for your skin. Vitamin C is also necessary to create collagen, the structural protein that keeps your skin strong.

Broccoliis full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C ( 20 ).

It also contains lutein, a carotenoid that works like beta carotene. Lutein helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

但是西兰花小花还包装了一种特殊的化合物称为磺胺，这具有一些令人印象深刻的潜在好处。它甚至可能具有抗癌作用，包括对某些类型的皮肤癌（ 21 ，，，， 22 ).

Sulforaphane is likewise a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body ( 22 ，，，， 23 ).

In laboratory tests, sulforaphane reduced the number of skin cells UV light killed by as much as 29%, with protection lasting up to 48 hours.

Evidence suggests sulforaphane may also help maintain collagen levels in your skin ( 23 ).

SUMMARY

西兰花是对皮肤健康很重要的维生素，矿物质和类胡萝卜素的良好来源。它还含有磺胺素，可以帮助防止皮肤癌并保护皮肤免受晒伤。

Tomatoes are a great source of vitamin C and contain all of the major carotenoids, includinglycopene。

Β-胡萝卜素，lutein，，，，and lycopene have been shown to protect your skin against damage from the sun. They may also help prevent wrinkling ( 24 ，，，， 25 ，，，， 26 ).

Because tomatoes are rich in carotenoids, they’re an excellent food for maintaining healthy skin.

Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or橄榄油。Fat increases your absorption of carotenoids ( 27 ).

SUMMARY

Tomatoes are a good source of vitamin C and all of the major carotenoids, especially lycopene. These carotenoids protect your skin from sun damage and may help prevent wrinkling.

Soycontains isoflavones, a category of plant compounds that can either mimic or block estrogen in your body.

异黄酮可能受益于身体的几个部分，包括皮肤。

One small study involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity ( 28 ).

In postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong ( 29 ).

这些异黄酮不仅有助于保护体内的细胞免受损伤，而且还有助于您的皮肤免受紫外线辐射的侵害 - 这可能会降低某些皮肤癌的风险（ 30 ，，，， 31 ，，，， 32 ).

SUMMARY

Soy contains isoflavones, which have been shown to improve wrinkles, collagen, skin elasticity, and skin dryness, as well as protect your skin from UV damage.

如果你需要one more reason吃巧克力，这里是：可可对皮肤的影响非常出色。

After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin.

Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow — which brings more nutrients to your skin ( 33 ).

另一项研究发现，与吃低抗氧化剂巧克力相比，每天吃20克高抗氧化的黑巧克力可以使您的皮肤承受超过两倍的紫外线辐射（ 34 ).

Several other studies have observed similar results, including improvements in the appearance of wrinkles. However, keep in mind that at least one study didn’t find significant effects ( 34 ，，，， 35 ，，，， 36 ，，，， 37 ).

确保choose dark chocolate至少有70％的可可以最大程度地提高益处，并将糖添加到最低限度。

SUMMARY

Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants may also improve wrinkles, skin thickness, hydration, blood flow, and skin texture.

绿茶可能有助于保护您的皮肤免受损伤和衰老的伤害。

The powerful compounds found in green tea are called catechins and work to improve the health of your skin in several ways.

Like several other antioxidant-containing foods,绿茶can help protect your skin against sun damage ( 38 ，，，， 39 ，，，， 40 ).

一项为期12周的研究涉及60名妇女，发现每天喝绿茶可能会使阳光暴露的发红高达25％。

Green tea also improved the moisture, roughness, thickness, and elasticity of their skin ( 41 ).

虽然绿茶是健康皮肤的绝佳选择，但您可能需要避免喝茶牛奶，有证据表明牛奶可以减少绿茶的抗氧化剂的作用（ 42 ).

SUMMARY

The catechins found in green tea are powerful antioxidants that can protect your skin against sun damage and reduce redness, as well as improve its hydration, thickness and elasticity.

Red grapes are famous for containing resveratrol, a compound that comes from the skin of red grapes.

白藜芦醇是healt广泛h benefits, among them is reducing the effects of aging.

Test-tube studies suggest it may also help slow the production of harmful free radicals, which damage skin cells and cause signs of aging ( 7 ，，，， 43 ).

This beneficial compound is also found in red wine. Unfortunately, there’s not much evidence that the amount ofresveratrolyou get from a glass of red wine is enough to affect your skin.

And since red wine is an alcoholic beverage, there are负面影响to drinking it in excess.

It’s not recommended to start drinking red wine just because of its potential health benefits. Instead, you should increase your intake of red grapes and berries.

SUMMARY

Resveratrol, the famous antioxidant found in red grapes, may slow your skin’s aging process by impairing harmful free radicals that damage your skin.

What you eat can significantly affect your skin health.

Make sure you’re getting enough essential nutrients to protect your skin. The foods on this list are great options to keep your skin healthy, strong, and attractive.