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 (1).
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 (1,
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 protect your skin against damage from free radicals and inflammation (
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 the following:
- inflammation
- overall skin health
- the production of new skin cells
Zinc deficiency can lead to skin inflammation, lesions, and delayed wound healing