What we eat has a direct impact on our overall health and well-being, so it’s no surprise that nutrition greatly influences the health of our largest organ: the skin ( Glowing Skin ). “The saying, ‘you are what you eat,’ is true when it comes to the condition of your skin,” says Ariel Ostad, a board-certified dermatologist and cosmetic surgeon. “Your dietary choices can have both positive and negative effects on your skin’s appearance and overall health.”

To achieve better skin health, it’s important to consider foods rich in certain nutrients. Foods that contain antioxidants, protein, vitamin E, vitamin A, and omega-3 fatty acids are all key ingredients that help promote healthy-looking skin, says Ostad. Here’s a look at how nutrition impacts the skin, what experts say is the most important food to incorporate, and other foods to consider to get glowing skin from the inside out.

The Role of Nutrition in Skin Health

According to Ostad, several key nutrients play a vital role in promoting skin health, and each impacts the skin in different ways:

• Vitamin A supports skin cell production and repair, which can help reduce the appearance of wrinkles.
• Vitamin C aids collagen production, which is essential for maintaining skin elasticity and preventing sagging.
• Vitamin E protects the skin from free radical damage and can help reduce the appearance of scars.
• Vitamin D supports skin cell growth and repair, playing a role in wound healing.
• Protein is essential for collagen production, which prevents sagging.
• Antioxidants help protect the skin from free radical damage, which can cause premature aging and skin issues.
• Omega-3 fatty acids help reduce inflammation, which may help with skin conditions related to inflammation, like acne and eczema.

The #1 Food for Skin Health

Many nutrient-dense foods can work wonders for the skin when incorporated into our regular diet. However, if experts had to pick just one, eating fatty fish rich in omega-3s like salmon is consistently mentioned. “Fish rich in omega-3 fatty acids help to preserve collagen, fight inflammation, and keep skin firm,” says Bonnie Taub-Dix, RDN, author of Read It Before You Eat It – Taking You from Label to Table. “Not only are these omega-3s good for your skin, but they’re also heart-healthy.”

Incorporating these nutrient-rich foods into your diet can significantly improve your skin’s health and appearance, giving you that radiant glow from the inside out.