Many people dream of having perfect skin, but achieving that is hard. Experts agree that the general characteristic of healthy skin is that it is even-toned, not inflamed, well-hydrated, and should have not more than a few blemishes with a smooth texture. All these characteristics of healthy skin come with skincare regimes and meals that include vitamin D, E, A, C, collagen, and omega-3 fatty acids. Here are some foods for healthy skin:

• Safflower oil
  A great source of vitamin E, it prevents and also treats damages caused due to UV rays. In addition, safflower oil contains omega-3, which helps optimal moisturization and prevents itchiness and skin flakiness. It also provides great relief to people with eczema.
• Fatty fish
  Oil extracted from fish like salmon, mackerel, and tuna are rich in omega-3 fatty acids. Several studies have shown that this ingredient reduces inflammation and promotes healthy glowing skin. Salmon, more specifically, can strengthen the cell membrane and prevent premature aging. It also firms the skin and reduces skin inflammation.
• Yellow bell peppers
  According to a study by the American Journal of Clinical Nutrition, a bite of yellow pepper for three years could possibly reduce the chances of wrinkles by 11%. The vitamin C content in yellow pepper boosts collagen production and enables the skin to fight against the skin damage caused by free radicals. Vitamin E present also addresses discoloration problems and reduces wrinkles.
• Broccoli
  Broccoli contains all rich nutrients like zinc, carotenoids, and vitamins A and C. It makes the skin healthy, increases glow, and also reduces the risk of skin cancer. It is also important to note that other forms of cruciferous vegetables like cabbage and cauliflower are beneficial for the skin, but broccoli tops it all.
• Kale
  It is the most potent source of vitamin K, which aids in blood clotting, thereby resulting in a quicker healing process. It reduces the oxidative stress exerted on the skin, providing anti-aging properties. In addition, kale is also loaded with other essential vitamins like A, C, and E.
• Oysters
  The zinc present in oysters aids in cell repair and better functioning. It also makes a protein that repairs damaged tissues and facilitates the regeneration of cells. Oysters also encourage skin structure by laying providing collagen formation. It cleanses the skin by expelling the bacteria responsible for acne breakouts.
• Tomatoes
  The lycopene present in tomatoes boosts collagen and aids in the fight against free radicals. The antioxidants also protect the skin from sun damage and wrinkle formation and make the skin radiant.
• Carrots
  Carrots are a rich source of vitamin A and beta-carotene. Vitamin A can be directly attributed to reducing the risk of skin cancer. On the other hand, the antioxidants prevent the excess production of cells on the outer layer of skin, reducing the risk of acne breakouts.
• Turmeric
  Rich in curcumin antioxidant, turmeric is a superfood in all ways. It is anti-inflammatory and reduces dark pigmentation, scars, and damage from sun exposure. Moreover, it is effective against free radicals in the body. It can be eaten or directly applied to the face.
• Coconut water
  Coconut water is hydrating and replenishes the skin with much-needed electrolytes and minerals. Coconut water not only hydrates the skin but makes it look supple and soft.
• Flax seeds
  Flax seeds containing omega-3 can reduce dark spots and smooth out fine lines and wrinkles.
• Dark chocolate
  Cocoa, an antioxidant, prevents premature aging of the skin. In addition, the flavonoids present in dark chocolate also reduce the skin’s roughness.
• Soy
  Soy, full of isoflavonoids, is essential and known to benefit estrogen. According to various studies, this helps the skin by reducing dryness of the skin and boosting collagen, more so for women in their post-menopause stage. Soy also enhances the skin’s elasticity and reduces wrinkles and fine lines.
• Sweet potatoes
  Studies have shown that consumption of red and orange vegetables daily gives an excellent skin complexion, and this is due to the presence of carotenoids in these vegetables. A medium-sized sweet potato consumed daily is highly recommended for healthy, glowing skin.
• Spinach
  One of the essential vitamins is folate, which can prevent the growth of cancer cells while repairing DNA and maintaining it. Spinach is a rich source of folate, as one cup of spinach contains 65% of the daily folate requirement. Also, spinach is loaded with vitamins A and C, reducing fine lines and wrinkles.
• Almonds
  A rich source of vitamin E, it repairs cells and prevents sun damage. Also, it provides the necessary calcium and healthy fats for the body.
• Walnuts
  The healthy fats in walnuts ensure to nourish and hydrate the skin and make it look youthful. The omega-3 present in walnut prevents skin cancer and relieves eczema symptoms. Walnuts are also known to give great relief to skin rashes.
• Chia seeds
  Chia seeds have vitamin C and A, iron, and potassium, which can boost the skin’s elasticity and allow it to glow from the inside. This superfood also contains omega-3.

These are some of the foods to have if you want to achieve healthy skin. However, ensure that these foods are had in moderation.