The skin is the human body's largest organ, so it's essential to keep it healthy. Many factors affect your skin's health, including genetics, age, hormones, stress levels, and pollution. Your internal anatomy affects your skin as well. 

You are what you eat since what you eat will eventually reflect on your skin. A balanced diet rich in nutrients will go a long way in giving you healthy skin. Your diet can also help you save on skin care products since you are taking care of it from the inside out.

This article will list 5 nutrients and food examples that help your skin stay youthful and clear. 

1. Omega-3 fatty acids

Omega-3 fatty acids help with inflammation which can cause dryness and redness on your skin's surface. They can help maintain the balance of the skin’s natural oils, which is crucial for healthy skin. Additionally, they help keep the skin hydrated and moist, which helps to prevent dryness and flaking. Food rich in omega-3 includes salmon, oysters, sardines, chia seeds, Brussel sprouts, and walnuts. 

1. Vitamin C

Vitamin C is an antioxidant that helps to repair damage caused by free radicals in the body. It also helps to maintain the normal function of collagen and elastin, which help keep skin firm and elastic. Citrus fruits such as oranges and pineapples are high in vitamin C. Pineapple is high in Vitamin C, which also possesses anti-aging properties.

1. Vitamin A/ Retinol

Vitamin A, also known as retinol, is an essential nutrient for your skin. It is a powerful antioxidant that helps fight free radicals and reduces the risk of sun damage. It can also help to maintain healthy skin cells and reduce wrinkles, dark spots, and other signs of aging. This vitamin is found in many foods, including milk, eggs, carrots, spinach, mangoes, and sweet potatoes.

1. Zinc

Zinc plays a role in the production of collagen, a protein that helps keep skin healthy and elastic. It also helps to prevent acne and other skin problems by promoting healing, reducing inflammation, and regulating oil production. Foods rich in zinc include oysters, red meat, poultry, beans, nuts, and whole grains.

1. Iron

Iron is vital for the formation of hemoglobin which transports oxygen in the blood and prevents fatigue from lack of oxygen during physical activity. Women are prone to be deficient in iron due to menstruation. Without enough iron, your skin will look pale and unhealthy because of a lack of oxygen in the blood. Foods rich in iron include beans, dark leafy greens, lentils, raisins, and prunes.

Conclusion

The Academy of Nutrition and Dietetics recommends eating a variety of foods from each group every day to ensure your body gets all the nutrients it needs for optimal health. This includes having at least one serving of fresh fruit or vegetable daily, two or three servings of whole grains, two or three servings of low-fat dairy products, and five servings of protein foods such as lean meat or poultry.