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

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

In fact, they’re richer than most other nuts in both omega-3 and omega-6 fatty acids.

A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis.

On the other hand, omega-3 fats reduce inflammation in your body including in your skin.

While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare.

Because walnuts contain a good ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6.

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

One ounce (28 grams) of walnuts contains 8% of the DV for zinc.

Zinc is essential for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation.

Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce.

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