It wasn’t so long ago that the word “fat” in foods was demonized. But gone are the days when fat-free snacks and foods were deemed healthy — we’ve come to learn so much in recent years about the importance of incorporating healthy fats in your diet, both for your overall health and the health of your skin. In order to create more collagen in the skin, which is responsible for a firm, smooth, more youthful-looking complexion, fat intake is a must. But confusion still exists over which foods are rich in healthy fats and which are empty calories.
Board-Certified Dermatologist Dr. Anna Chacon at MyPsoriasisTeam.com sets the record straight. These are her picks for four healthy fats that you want to add to your plate over 40 to support skin health and collagen production.
Avocados
Not only are avocados creamy, delicious, and versatile, but they are high in healthy fats and vitamins E and C, both of which are important for healthy skin, according to Dr. Chacon. “Vitamin E acts as an antioxidant that protects your skin from oxidative damage, while vitamin C is essential for collagen production, which keeps your skin firm and healthy,” Dr. Chacon says.
Add half an avocado to your smoothie, chop some up for your salad, or spread avocado on toast and decorate with a poached egg for added protein.
Fatty Fish
If you love fish, you’re going to be over the moon with this tip. “Salmon, mackerel, and other fatty fish are excellent sources of omega-3 fatty acids, which are essential for maintaining skin health,” Dr. Chacon says. “Omega-3 fats help keep the skin thick, moisturized, and supple. They also have anti-inflammatory properties, which can help combat acne and redness.”
Nuts and Seeds
Nuts and seeds are rich in vitamin E and other nutrients that can help your skin stay healthy and can even prevent damage from the sun's harmful UV rays. “They also contain antioxidants that can help repair skin tissue and retain skin moisture,” Dr. Chacon says.
A handful of almonds or chia seeds on your oatmeal or in yogurt are all that’s needed to reap its benefits.
Olive Oil
The next time you reach into your pantry for a cooking oil, make it one like olive oil, which Dr. Chacon says contains monounsaturated fats, which can help replenish the skin's moisture and elasticity. “It's also rich in vitamins A, D, E, and K, which can help protect against free radicals and inflammation,” she says.
Why is fat so important for healthy-looking skin?
If you’re still confused about why fat is important in your diet (and who can blame you since the nutrient was looked down upon for so many years?) allow Dr. Chacon to elaborate:
“Fats play a crucial role in maintaining healthy-looking skin. They help to nourish the skin, keeping it moisturized and supple,” she says. “Essential fatty acids like omega-3 and omega-6 are necessary for skin function and appearance. They help produce the skin's natural oil barrier, which is critical in keeping skin hydrated, plumper, and younger-looking. Without an adequate supply of these healthy fats, your skin may become dry, inflamed, and prone to whiteheads and blackheads.”
With that in mind: add more delicious healthy fats to your plate!
