The health of our skin is essentially a reflection of our inner well-being. Eating a well-rounded diet and drinking plenty of water is likely to promote healthy, youthful skin. 

Nutrition plays a crucial role in maintaining healthy, beautiful skin and according to studies, there are specific nutrients like omega-3 fatty acids and vitamin E found in particular food items that can help the skin. 

Here are some superfoods you can include in your diet to boost skin health

Citrus fruits

Citrus fruits contain vitamin C which assists your skin support collagen, which helps to give elasticity to the skin. (1) A healthy intake of vitamin C is hailed as the crucial element in enhancing skin texture. Having a cup of warm water along with a lemon squeezed in it in the morning not only cleanses your gut but also significantly increases your vitamin C consumption, which helps to enhance your skin.

Fish

Some people with skin problems avoid fatty meals. It is crucial to realize that not all fats are created equal.

Cold-water fatty fish, such as sardines, and salmon, may be beneficial to the skin since they are high in omega-3 fatty acids.

The acids, according to the researchers, lower UV radiation damage as well as signs of inflammation in the skin. As a result, a diet strong in omega-3 acids may help the skin be less susceptible to UV radiation from the sun. (2)

Walnuts

Walnuts are an excellent source of skin nourishment. They're high in antioxidants, omega-3 fatty acids, and a variety of vitamins, minerals, and fiber. Whether you consume them as a snack or consume them in your fruit smoothie, walnuts will give your skin a boost due to their Omega 3 & Vitamin E content. 

Olive Oil

Among edible oil, olive oil is perhaps the most skin-friendly option. Olive oil-rich diet minimizes the impacts of photoaging on facial skin and the monounsaturated fatty acids as well as components, such as squalene,  may protect from dryness and free radical damage. (3)

Green Tea

Green tea is a healthy, energetic drink that includes components that may be beneficial to the skin.

Green tea is notably high in catechins, which are antioxidants that increase blood flow to the skin. Increased blood flow means that skin cells receive new oxygen and nutrients on a regular basis, which helps preserve their health.

Drinking Green Tea can improve elasticity, reduce roughness and 

enhance skin density and enhance hydration in the skin The antioxidants in green tea can help protect the skin from damaging UV rays. (4)

Overall nutritional benefits the body from within. However, there is more to having perfect skin than just what you consume. Get a good night's sleep, use good-quality sunscreen, and exercise. These healthy lifestyle routines can help you achieve and maintain healthier skin.