Healthy Fats - This is how your skin gets its "glow." Too little fat in your diet can make your skin wrinkled and dry.
Which nutrients do you need?
Focus on monounsaturated and polyunsaturated fats from plants like nuts, seeds, and avocado. These help your skin stay moist, firm, and flexible, and they're better for your heart than other saturated fats.
Omega-3 fatty acids are a kind of polyunsaturated fat, which your body can't make but needs to build cell walls. They also block a chemical that lets skin cancer grow and spread, and they may lower inflammation.
In general, fruits and veggies are good choices because they have skin-friendly vitamins and other antioxidants.
Some foods pack more than one nutrient for your skin, which often helps them work better:
All the above and a few more will help you to maintain a perfect skin.