Fatty Fish

Fatty Fish

Fatty fish, such as salmon, mackerel and herring, are excellent foods for healthy skin. They are rich sources of omega-3 fatty acids, which are important for maintaining skin health (1).

Omega-3 fatty acids are necessary to keep skin thick, supple and moisturized. In fact, a deficiency in omega-3 fats can cause dry skin (1, 2Trusted Source).

The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun's harmful UV rays (2Trusted Source, 3Trusted Source).

Some studies show that fish oil supplements may fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus (4Trusted Source).

Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is essential for protecting your skin against damage from free radicals and inflammation (5Trusted Source).

This type of seafood is also a source of high-quality protein, which is needed for maintaining the strength and integrity of your skin (5Trusted Source).

Lastly, fish provides zinc — a mineral vital for regulating inflammation, the production of new skin cells and overall skin health. Zinc deficiency can lead to skin inflammation, lesions and delayed wound healing (6Trusted Source).