The skin is your largest organ. It provides a layer of protection for your body and has a role in physical appearance. A healthy dietary lifestyle, regular physical activity, positive hygiene habits and and avoiding tobacco and alcohol can help to promote vibrant, disease-free skin, according to the American Skin Association. If you've experienced skin damage as a result of an illness, injury or excessive sun exposure, certain foods may help to restore skin-health. For best results, seek guidance from your doctor or dietitian.
Fruits and Vegetables
Fruits and vegetables provide rich amounts of antioxidants -- nutrients that enhance your body's ability to resist and recover from infections and disease. The antioxidant vitamin C is necessary for your body to produce collagen, which gives your skin smooth structure, according to the Office of Dietary Supplements. It also plays an important role in wound healing. Fruits and vegetables particularly rich in vitamin C include berries, cherries, kiwi, cantaloupe, tomatoes, leafy greens, broccoli, bell peppers, Brussels sprouts and winter squash.
Cold-Water Fish
Cold-water fish are rich sources of protein, which promotes tissue repair, and omega-3 fatty acids -- essential fats that promote with positive cardiovascular health. The University of Maryland Medical Center recommends omega-3 fatty acids for reduced inflammation, improved immune function and enhanced healing from burns. Fish particularly rich in omega-3 fatty acids include mackerel, salmon, albacore tuna, herring, lake trout, flounder and sardines.
Dairy Products
Dairy products provide rich amounts of protein, calcium and vitamin D -- a nutrient that promotes overall skin health, according to the ASA. Your skin synthesizes vitamin D in response to sun exposure. As you age, however, your skin's ability to produce vitamin D decreases. If you wear sunblock to guard against wrinkles and skin cancer or spend little time in sunlight, reaping sufficient amounts of the nutrient from foods is particularly important. Nutritious sources include skim and low-fat milk, yogurt and cheeses. If you do not tolerate or consume dairy products, consume fortified soy, almond or rice-based equivalents for similar benefits.
Flaxseed, Walnuts and Canola Oil
Flax seed, walnuts and canola oil are top plant-derived sources of omega-3 fatty acids. For immune function and skin healing benefits, consume flax seed and walnuts on their own or as nutritious additions to dishes, such as as cereal, baked goods and yogurt. Canola oil provides a heart-healthy alternative to butter and margarine in grilled and baked dishes. For optimum results, the UMMC recommends grinding whole flax seed within two days of use and storing unused portions in your refrigerator.
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