Fatty fish, such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of 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, 2Trusted Source).
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin (7Trusted Source).
Getting enough of these fats is essential to help keep skin flexible and moisturized.
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 (12Trusted Source, 13Trusted Source).
A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis.
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 (15Trusted Source).
SUMMARYSunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.