4 Super Foods for the Skin

Every year there is a new diet or super food that promises to improve your health, help you look younger, eliminate wrinkles, and let you live forever! “These fads don’t last long and often don’t stay around long enough to see an effect,” says Dr. Kellie Reed, board certified Dermatologist at Sanova Dermatology. With so much media coverage on these fad foods, it’s hard to determine just which foods are good for your skin.

So here it is: the following is a list of foods that can improve the health of your skin and protect it against signs of aging.

1. Fish 

Fish are a great source of Omega-3 fatty acids. Omega-3s provide a lot of healthy benefits, but regarding your skin, Omega-3s can preserve the collagen in your skin and maintain its firmness. Some of the best sources of omega-3s include

  • Salmon
  • Trout
  • Tuna
  • Sardines

2. Nuts  

Nuts are another great source of Omega-3s. Nuts do not provide as much Omega-3s as fish do but are a great plant-based alternative for those that don’t eat fish and meat. Some other plant-based alternatives include:

  • Walnut oil
  • Canola oil
  • Soy foods
  • Soybean oil
  • Beans
  • Flax seeds

3. Fruits & Vegetables 

Fruits and vegetables provide essential nutrients for healthy skin. “Fruits and vegetables also contain antioxidants that protect your skin against free radicals and sun damage, which helps keep your skin looking young and radiant,” shares Dr. Reed. Some examples of antioxidant-rich fruits and vegetables are:

  • Strawberries
  • Citrus Fruits (orange, lemon,etc.)
  • Cantaloupe
  • Tomatoes
  • Spinach
  • Broccoli
  • Sweet potatoes
  • Mustard greens

4. Dark Chocolate

Dark chocolate is another good source of antioxidants and contains flavonols, which can protect against sun damage and reduce rough skin textures. Only high concentrations of cocoa, 60 and higher, provide these benefits.

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If you have any more skin-related questions or would like to speak to one of our skin experts, please contact us anytime in Austin, Texas.

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