Written By Finnegan Pierson / Reviewed By Ray Spotts

While you probably know that the food you eat directly affects your physical health, you may not know that it can also impact your skin. Here are four of the best foods that can keep your skin looking healthy and radiant.

1. Avocados

Because avocados are high in healthy fats, they keep your skin both moisturized and elastic. In fact, one study that looked at 700 women's diets found that those who ate lots of healthy fat, especially the type that's found in avocados, had smoother and more supple skin.

Although more research needs to be conducted, preliminary studies have shown that avocados contain compounds that could potentially protect your skin from the sun's harmful ultraviolet rays. UV rays can cause damage to your skin associated with aging, such as dark spots, wrinkles and leathery skin.

Avocados also contain high amounts of vitamin E, which is an antioxidant that protects your skin against free radicals and inflammation. There are many different types of food that are also high in vitamin E such as sunflower seeds, spinach, red bell peppers and kiwi.

2. Fatty Fish

Eating fatty fish, which includes salmon, herring and mackerel, is a great way to keep your skin looking healthy and vibrant. Not only does fatty fish contain vitamin E, an important compound in protecting your skin against the elements, it's also packed with omega-3 fatty acids. This compound has been shown to decrease inflammation, keep skin thick and moisturized and protect against premature aging.

If you want to incorporate more omega-3 fatty acids into your diet but aren't a big fan of seafood, you can try taking fish oil supplements, which come with the same benefits as eating fish. In addition to keeping your skin healthy, fish oil supplements have also been shown to decrease the likelihood of heart attack and stroke, aid in weight loss and lower blood pressure.

3. Walnuts

Walnuts are superior to other nuts in terms of their nutrition, as they contain more omega-3 and omega-6 fatty acids. In addition to omega-3's benefits, omega-6s have been shown to be effective at reducing skin conditions such as psoriasis, eczema and dandruff. However, be sure not to eat too many walnuts, as a diet too high in omega-6s can actually have the opposite effect and promote skin inflammation.

Walnuts are also high in zinc, with just one ounce containing eight percent of the recommended daily value. Many people are deficient in zinc because it can be difficult to incorporate into your diet, so eating walnuts is a great way to increase your intake.

Zinc is another essential player in maintaining your skin's health. It functions as a barrier by protecting your skin from the elements, and it also combats bacteria, fights inflammation and heals wounds more quickly. If you want to add more zinc to your diet, consider eating legumes, eggs or meat.

4. Sweet Potatoes

Sweet potatoes are rich in beta carotene, a nutrient found in plants. Beta carotene is a precursor to vitamin A, which means that it's converted into vitamin A once inside your body. Eating just a half cup of sweet potatoes contains enough beta carotene to provide your body with over six times the recommended daily value of vitamin A.

Beta carotene contains carotenoids, which are compounds that act as a natural sunblock. Carotenoids are incorporated into your skin, protecting your skin from sun exposure and therefore preventing dry skin, sunburn and cell death.

In addition, consuming large amounts of beta carotene can actually give your skin a warmer appearance due to its orange pigment, which can make it appear healthy and sun-kissed. Some other foods that are high in beta carotene include bell peppers, asparagus, carrots and tomatoes.

Protecting your skin starts from within, which is why it's so important to eat a healthy diet rich in antioxidants, beta carotene and healthy fats like omega-3 fatty acids. Adding these four foods to your diet can help you achieve healthy, vibrant skin.

Looking for 100% chemical-free, all-natural nourishing face and body oils? Check out Earth & Elm Nourishing Face Oil and Earth & Elm Nourishing Body Oil. Subscribe to our Trusted Health Club newsletter for more information about natural living tips, natural health, oral care, skincare, body care and foot care. If you are looking for more health resources check out the Trusted Health Resources list. 

Written By:

Finnegan Pierson loves business and has a passion for health and technology. Even more interesting is the combination of the two. As a freelance writer, Finn hopes to influence others so they can have positive life experiences.

Reviewed By:

Founder Ray Spotts has a passion for all things natural and has made a life study of nature as it relates to health and well-being. Ray became a forerunner bringing products to market that are extraordinarily effective and free from potentially harmful chemicals and additives. For this reason Ray formed Trusted Health Products, a company you can trust for clean, effective, and healthy products. Ray is an organic gardener, likes fishing, hiking, and teaching and mentoring people to start new businesses. You can get his book for free, “How To Succeed In Business Based On God’s Word,” at www.rayspotts.com.

Photo by Travis Yewell on Unsplash