Walnuts have many characteristics that make them an excellent food for healthy skin.

They are a good source of essential fatty acids, which are fats that your body cannot make itself.

In fact, they are richer than most other nuts in both omega-3 and omega-6 fatty acids (1314).

A diet too high in omega-6 fats promotes inflammation, including inflammatory conditions of the skin like psoriasis. Omega-3 fats, on the other hand, help reduce inflammation in the body, including in the skin (14).

While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare. Walnuts contain a good ratio of these fatty acids, and may, therefore, fight the inflammatory response to too much omega-6.

What’s more, walnuts contain other nutrients that your skin needs to function properly and stay healthy.

One ounce (28 grams) contains 6% of the RDI for zinc, which is essential for the skin to function properly as a barrier, as well as necessary for wound healing and fighting both bacteria and inflammation (15).

Walnuts also contain small amounts of the antioxidants vitamin E, vitamin C and selenium, in addition to 4–5 grams of protein per ounce (13).

BOTTOM LINE:Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein, all of which are nutrients that your skin needs to stay healthy.