1. 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, 2).

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

Some studies have found that fish oil supplements may help fight inflammatory and autoimmune conditions affecting the skin, such as psoriasis and lupus (4).

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

They’re also a source of high-quality protein, which is necessary to make the structural proteins that maintain the strength and integrity of the skin (5).

Lastly, fish is a source of zinc, a mineral that’s important for regulating inflammation, the production of new skin cells and overall skin health. Having a deficiency in zinc can lead to skin inflammation, skin lesions and delayed wound healing (6).

BOTTOM LINE:
Fatty types of fish contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They are also a good source of high-quality protein, vitamin E and zinc.