Fatty Fish

Salmon, Tuna, Sardines or any fatty fish are a blessing for your skin. They contain a high amount of omega-3 fatty acids that are anti-inflammatory.

According to recent studies1, the omega 3 fatty oils can also help reduce depression, which can cause inflammation on your skin as well.

When deciding what kind of fish to eat, pick the smaller ones. As the large fish spend their lives eating the smaller ones and accumulate mercury. Mercury, a byproduct of fossil fuels and industrial waste, is a neurotoxin even in minuscule doses, and can accumulate in our own bodies if we consume too much of it.

Blueberries

The color of blueberries is a result of compounds called anthocyanins, powerful antioxidants that protect the skin from harmful free radicals that damage the collagen which keeps the skin firm.2

They’re also packed with vitamin C, another antioxidant crucial for collagen production.

Additionally, the phytonutrients in blueberries (organic plant compounds that are thought to aid in human health) can help curb skin cancer.

Chia Seeds

Chia seeds are also rich in omega-3 fatty acids, that’ll help restore the lost moisture from the skin. It’ll keep your skin looking smooth and supple. Chia seeds have skin-boosting minerals in abundance, and a good supply of Vitamin E which is a powerful antioxidant.3

It can also help in preventing acne as it contains zinc.

Bonus, the naturally boost energy, stabilize blood sugar levels and promote gentle detoxification.

Avocados

Avocado toasts don’t just make for pretty Instagram shots. They have serious skin benefits.

Avocados have poly- and monounsaturated fats so they help your skin in different ways. The monounsaturated fats keep the top layer of skin moist so it’s soft and healthy looking. And, the polyunsaturated fats guard skin from sun damage and protect against symptoms of skin sensitivity and inflammation.

Antioxidants found in avocados, such as carotenoids, vitamin E and vitamin C, help protect against the damage of free radicals. Free radicals are produced when you’re metabolizing food and are harmful for skin cells.4

One particular carotenoid, lutein, promotes the water content and elasticity of skin and decreases the destruction of beneficial skin lipids.

Broccoli

If you live in stressful environment, especially cities, your body has high oxidative stress. Your body may be dealing with high toxic load.

Toxins are normally supposed to be filtered out by your liver. However, if your liver gets too overwhelmed by dealing with all the toxins produced externally and internally. Your body may release toxins through your skin.

In a study on 300 chinese individuals, daily broccoli consumption showed increased urinary excretion of harmful pollutants.

Broccoli is rich in glucoraphanin, which creates sulforaphane that assists your liver in detoxifying pollutants.