Any foods that contain a high amount of omega-3 fatty acids, vitamin E, and other antioxidants will naturally help your skin to look its best. It’s also very important to stay hydrated. In fact, nutritionists say that when you feel thirsty, it means your body is already dehydrated. And if your body is dehydrated, it will show on your skin. Here are a few skin-beautifying foods you can start to include in your diet!

1. Avocados

Avocados are full of healthy fats and Vitamin E, all necessary for healthy skin. Additionally, they also contain lutein and zeaxanthin, phytochemicals that not only reduce the risk of vision loss, but also protect your skin from the sun’s UV damage!

2. Fatty Fish

If you struggle with acne, it’s best to avoid fatty foods. But some fats are actually good for you. Fish like sardines, salmon, herring, and mackerel are full of omega-3 fatty acids. These fatty acids help your skin to produce a natural oil barrier, keeping it hydrated.

A new study is even suggesting that omega-3 fatty acids play a role in prevention of non-melanoma skin cancer. The researchers found that the omega-3 fats make your skin less reactive to UV sun rays, reducing the inflammatory symptoms. Together with these important fats, fish also contain vitamin E, an antioxidant that also reduces inflammation.

3. Nuts

Nuts like walnuts and almonds are high in healthy unsaturated fats. While walnuts are the richest source of omega-3 fatty acids, almonds are also a good source of vitamin E.

4. Seeds

Most seeds are rich in antioxidants and healthy fats, but flax seeds (also known as linseed) are rich in a specific type of omega-3 fatty acid called alpha-linolenic acid (ALA).  One study from a few years prior show that regular consumption of flax seeds can reduce skin sensitivity, roughness, and scaling while improving skin hydration.

5. Green tea

Green tea has been associated with a variety of health benefits for a long time. We already know that it’s good for the prevention of many diseases such as cancer, diabetes, and heart disease. But it’s also good for your skin.

Catechins, antioxidants found in green tea, increase blood flow to your skin making your skin cells happy and give you a youthful appearance. Studies show that those who drink green tea on a regular basis had skin with improved elasticity, reduced scaling, and a smoother appearance. To get the most health benefits out of green tea, drink about four cups a day.

6. Pineapples

Pineapples contain an enzyme called bromelain, which helps to fight inflammation. Not only is it good for eating, but you can also make your own enzyme face mask by blending fresh pineapple with oats and olive oil. Leave the mask on for 15 minutes and rinse with water. The enzymes work by breaking down old skin cells, which can then easily be rinsed off. Ascorbic acid in pineapple will also help to diminish dark spots and pigmentation.

7. Dark chocolate

Not that we needed an excuse to eat more chocolate, but it turns out, it’s good for your skin too! The flavanols in the chocolate – it should be at least 70% cocoa content – protects your skin from UVB rays from the sun.

According to research, more than 90% of people eat less omega-3 fats than they should. So this is likely the best nutrient to start with. If you live in an area where fish and nuts are expensive, invest in high-quality omega-3 supplements. Your skin (and body) will thank you for it!