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)!

你可能会将你一半的薪水用在乳液和乳霜上面，甚至挥霍于昂贵的面膜和不菲的美容上面，但是只有再加上皮肤营养饮食，那才会让你拥有真正健康的肌肤。。

当然，通过多样性的饮食，你的皮肤（当然还有身体的其他部分）已经被伺候得很好了。因为多样性的饮食富含健康的脂肪，充足的蛋白质，还有很多蔬菜和水果。但是还有一些滋养效果出众，并且能够带给你健康娇嫩肌肤的食物。

1.鱼类：肥美的鱼肉诸如鲑鱼、鳕鱼以及各种热带淡水鱼富含ω - 3脂肪酸。这可是件很好的事情，因为我们的身体不能自己制造这些必要的脂肪。通过摄取ω - 3脂肪酸，我们就能加固我们皮肤的屏障——既能保持皮肤水分又能保护皮肤免受刺激的脂肪层。

甚而至于，还有证据证明说ω - 3脂肪酸的皮肤强健功效能够改善诸如酒糟鼻和过敏性皮炎的慢性皮肤病。但是这还需要跟多的研究。

还有，很多种类的鱼（如：还是鲑鱼和鳕鱼）含有丰富的维生素D。皮肤科医生越来越强调避免晒太阳，而维生素D是通过晒太阳生成的。所以我们必须要强调寻找维生素D的其他来源的重要性。

不喜欢吃鱼？那么很多蛋类现在也增加了ω - 3脂肪酸，还有植物来源包括亚麻籽和亚麻籽油，胡桃，榛子。每天补充维生素D对于素食者和肉食者都是很好的。

2.绿茶：绿茶价格不贵，也是比较容易把它列入我们的日常饮食习惯的。绿茶也是经过详细研究和最有效的抗氧化剂之一。这也是我选择绿茶作为我的日常抗氧化剂的原因：我每天会至少喝3杯绿茶来抗衰老和抗炎症。还有研究甚至说绿茶中含有的抗氧化成分能够降低我们患皮肤癌的几率。所以放下你手中的汽水，开始喝出你更健康的皮肤吧~

3. 西兰花:西兰花富含维生素A、C、K（在很多其他的营养物质中），这种蔬菜除了提供我们更多的营养素。维生素A减少油脂的生成，维生素C是一种强有力得抗氧化剂，维生素K能够防止瘀青。所以，无论你有什么不适，西兰花这种奇妙的绿色蔬菜就象是医生处方一样帮你解决问题。

4.红花或向日葵籽油：我们已经说了很多ω - 3脂肪酸，但是还有一种ω - 6脂肪酸——就像红花油和向日葵籽油中的亚麻油酸对健康的皮肤也是很重要的。就像ω - 3脂肪酸一样，ω - 6脂肪酸帮助防止皮肤干燥和皮肤发炎。ω - 6脂肪酸也是保证身体各细胞正常运作的前列腺素和荷尔蒙形成所必须的。

虽然很多饮食中实际上还有很高的ω - 6脂肪酸——有时候过高——关键之处在于找到好的健康的饮食版本，例如氢化油。所以试着用红花油或者葵花籽油来煎鲑鱼或者炒西兰花，来加倍呵护我们的皮肤吧~

5.杏仁：提及增强皮肤抵抗衰老，炎症甚至皮肤癌，抗氧化剂的作用就非常重要。因此我要在我的饮食清单中再加一样：每天少许杏仁可以增强你体内的维生素E水平。杏仁是针对皮肤健康的重要的抗氧化剂之一。研究表明口服维生素E能够增加皮肤表面的保湿维他命（维生素E)水平——这绝对是那些皮肤容易干燥人士的福音。

祝你拥有健康美丽的皮肤（同时胃口好）！