Nutrition is important for health. An unhealthy diet can damage your metabolism, cause weight gain and even hurt organs, such as your heart and liver. But what you eat also impacts another organ – your skin.

In the past, we’ve advised about the “bad” things for your skin, like sugar, alcohol and smoking. As scientists learn more about diet and the body, it’s increasingly clear that there are many ”good” foods that can help you maintain and improve the appearance and health of your skin.

Make sure you’re getting enough essential nutrients to protect your skin. The foods on our RI Skin Doc list are just some of the great options readily available to you to keep your skin healthy, strong and attractive.
  • Fatty Types of Fish, such as salmon, contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They’re also a good source of high-quality protein, vitamin E and zinc.
  • 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.
  • Sweet Potatoes are an excellent source of beta-carotene, which acts as a natural sunblock and may protect your skin from sun damage.
  • 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.
  • Broccoli is a good source of vitamins, minerals and carotenoids that are important for skin health. It also contains sulforaphane, which may help prevent skin cancer and protect your skin from sunburn.
  • 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.
  • 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.
  • Sunflower Seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin.
  • Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein – all of which are nutrients your skin needs to stay healthy.
  • Cocoa contains antioxidants that may protect your skin against sunburn. These antioxidants found in dark chocolate may also improve wrinkles, skin thickness, hydration, blood flow and skin texture.
  • Green Tea contains compounds known as catechins – powerful antioxidants that can protect your skin against sun damage and reduce redness as well as improve its hydration, thickness and elasticity.
  • Red Wine contains resveratrol, the famous antioxidant that may slow your skin’s aging process by impairing harmful free radicals that damage your skin.