You can invest half your paycheck in serums and creams - even splurge on dermal fillers and pricey facials - but none of it will get you far without a skin-friendly diet.

Of course, your skin (and the rest of you, for that matter) is best served by a well-rounded diet, including healthy fats, sufficient protein, and lots of fruits and vegetables. But there are a few nutritional standouts that make particularly important contributions to strong, glowing skin:

1. Fish:Fatty fish like salmon, tilapia, and cod are rich in omega-3 fatty acids. And that's a good thing, because our bodies cannot produce those essential lipids naturally. By adding omega-3s to your diet, though, you can bolster your skin barrier - that is, the layer of lipids that holds onto moisture and keeps irritants out.

There is even evidence that the skin-strengthening effects of omega-3s can improve chronic skin conditions like rosacea and atopic dermatitis, but more research is necessary to confirm that link.

Furthermore, many types of fish (like, once again, salmon and cod) are rich in vitamin D - as dermatologists increasingly emphasize sun avoidance, we also need to emphasize the importance of finding other sources of this vitamin, which is produced during sun exposure.

Don't eat fish? Many eggs are now fortified with omega-3 fatty acids, and plant sources include flax seed and flax seed oil, walnuts, pecans, and hazelnuts. And a daily vitamin D supplement is a good idea for vegans and meat-eaters alike.

2. Green Tea:It's inexpensive, easy to add to your routine, and one of the best-researched and most powerful antioxidants around. That's why green tea is my go-to antioxidant: I drink at least three cups a day to fight aging and inflammation. Some studies even suggest that the antioxidants in green tea reduce one's risk of skin cancer. So put down that soda and start drinking your way to healthier skin!

3. Broccoli:Rich in vitamins A, C, and K (among many other nutrients), this veggie does more than its fair share of nutritional work. Vitamin A decreases oil production, vitamin C is a powerful antioxidant, and vitamin K can help prevent bruises. So whatever ails you, this green wonderfood might be just what the doctor ordered.

4. Safflower or Sunflower Oil:Omega-3s get a lot more talk, but omega-6 fatty acids - like the linoleic acid in these two oils - are also important for healthy skin. Like omega-3s, they help prevent dry skin and inflammation; they're also essential for the formation of prostaglandins, hormones that keep all the cells of the body functioning well.

While many diets are actually quite high in omega-6s - sometimes even too high - the key is to get the good ones and not unhealthy versions, like hydrogenated oils. So try sautéing your salmon or broccoli in a little safflower or sunflower oil and double those skin-soothing benefits!

5. Almonds:When it comes to boosting skin's defenses against aging, inflammation, and even skin cancer, antioxidants are so important that I'm going to add another to my list: A handful of almonds every day boosts your levels of vitamin E, one of the most important antioxidants for skin health. Studies also suggest that consuming vitamin E orally can increase the level of the moisturizing vitamin on your skin's surface - great news for anyone prone to dry skin.

Wishing you great skin (and bon appetit)!

你可能會將你一半的薪水用在乳液和乳霜上面，甚至揮霍于昂貴的面膜和不菲的美容上面，但是只有再加上皮膚營養飲食，那才會讓你擁有真正健康的肌膚。。

當然，通過多樣性的飲食，你的皮膚（當然還有身體的其他部分）已經被伺候得很好了。因為多樣性的飲食富含健康的脂肪，充足的蛋白質，還有很多蔬菜和水果。但是還有一些滋養效果出眾，并且能夠帶給你健康光彩肌膚的食物。

1.魚類：肥美的魚肉諸如鮭魚、鱈魚以及各種熱帶淡水魚富含ω - 3脂肪酸。這可是件很好的事情，因為我們的身體不能自己制造這些必要的脂肪。通過攝取ω - 3脂肪酸，我們就能加固我們皮膚的屏障——既能保持皮膚水分又能保護皮膚免受刺激的脂肪層。

甚而至于，還有證據證明說ω - 3脂肪酸的皮膚強健功效能夠改善諸如酒糟鼻和過敏性皮炎的慢性皮膚病。但是這還需要跟多的研究。

還有，很多種類的魚（如：還是鮭魚和鱈魚）含有豐富的維生素D。皮膚科醫生越來越強調避免曬太陽，而維生素D是通過曬太陽生成的。所以我們必須要強調尋找維生素D的其他來源的重要性。

不喜歡吃魚？那么很多蛋類現在也增加了ω - 3脂肪酸，還有植物來源包括亞麻籽和亞麻籽油，胡桃，榛子。每天補充維生素D對于素食者和肉食者都是很好的。

2.綠茶：綠茶價格不貴，也是比較容易把它列入我們的日常飲食習慣的。綠茶也是經過詳細研究和最有效的抗氧化劑之一。這也是我選擇綠茶作為我的日常抗氧化劑的原因：我每天會至少喝3杯綠茶來抗衰老和抗炎癥。還有研究甚至說綠茶中含有的抗氧化成分能夠降低我們患皮膚癌的幾率。所以放下你手中的汽水，開始喝出你更健康的皮膚吧~

3. 西蘭花:西蘭花富含維生素A、C、K（在很多其他的營養物質中），這種蔬菜除了提供我們更多的營養素。維生素A減少油脂的生成，維生素C是一種強有力得抗氧化劑，維生素K能夠防止瘀青。所以，無論你有什么不適，西蘭花這種奇妙的綠色蔬菜就象是醫生處方一樣幫你解決問題。

4.紅花或向日葵籽油：我們已經說了很多ω - 3脂肪酸，但是還有一種ω - 6脂肪酸——就像紅花油和向日葵籽油中的亞麻油酸對健康的皮膚也是很重要的。就像ω - 3脂肪酸一樣，ω - 6脂肪酸幫助防止皮膚干燥和皮膚發炎。ω - 6脂肪酸也是保證身體各細胞正常運作的前列腺素和荷爾蒙形成所必須的。

雖然很多飲食中實際上還有很高的ω - 6脂肪酸——有時候過高——關鍵之處在于找到好的健康的飲食版本，例如氫化油。所以試著用紅花油或者葵花籽油來煎鮭魚或者炒西蘭花，來加倍呵護我們的皮膚吧~

5.杏仁：提及增強皮膚抵抗衰老，炎癥甚至皮膚癌，抗氧化劑的作用就非常重要。因此我要在我的飲食清單中再加一樣：每天少許杏仁可以增強你體內的維生素E水平。杏仁是針對皮膚健康的重要的抗氧化劑之一。研究表明口服維生素E能夠增加皮膚表面的保濕維他命（維生素E)水平——這絕對是那些皮膚容易干燥人士的福音。

祝你擁有健康美麗的皮膚（同時胃口好）！