As good nutrition is important for health. So an unhealthy diet can damage your metabolism, cause weight gain and even hurt organs, such as your heart and liver.

But what you eat also impacts another organ your skin.

As scientists learn more about diet and the body, it’s increasingly clear that what you eat can significantly affect the health and aging of your skin.

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

Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturized. In fact, an omega-3 fatty acid deficiency can cause dry skin.

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.

Some studies show that fish oil supplements may help fight inflammatory and autoimmune conditions affecting your skin, such as psoriasis and lupus.

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 helping to protect your skin against damage from free radicals and inflammations.

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

Lastly, fish provides zinc a mineral vital for regulating:

inflammation
overall skin health
the production of new skin cells
Zinc deficiency can lead to skin inflammation, lesions, and delayed wound healing.

Fatty types of fish, such as salmon, contain omega-3 fatty acids that can reduce inflammation and keep skin moisturized. They’re also a good source of high-quality protein, vitamin E, and zinc.

2. Avocados
Avocados are high in healthy fats. These fats benefit many functions in your body, including the health of your skin.

Getting enough of these fats is essential to help keep skin flexible and moisturized.

One study involving over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados was associated with more supple, springy skin.

Preliminary evidence also shows that avocados contain compounds that may help protect your skin from sun damage. UV damage to your skin can cause wrinkles and other signs of aging.

Avocados are also a good source of vitamin E, which is an important antioxidant that helps to protect your skin from oxidative damage. Most Americans don’t get enough vitamin E through their diet.

Interestingly, vitamin E seems to be more effective when combined with vitamin C.

Vitamin C is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy.

Vitamin C deficiency is rare these days, but common symptoms include dry, rough, and scaly skin that tends to bruise easily.

Vitamin C is also an antioxidant that helps to protect your skin from oxidative damage caused by the sun and the environment which can lead to signs of aging.

A 100-gram serving, or about 1/2 an avocado, provides 14% of the Daily Value (DV) for vitamin E and 11% of the DV for vitamin C.

Avocados are high in beneficial fats and contain vitamins E and C, which are important for healthy skin. They also pack compounds that may protect your skin from sun damage.