The foods people eat often affect the skin. Processed or junk foods, for example, can increase the production of oils to cause breakouts. But the best foods for skin health contain nutrients that protect people from skin problems and even enhance their appearance.

Certain foods nourish skin cells and tissues to overcome blemishes, acne, eczema, psoriasis, and other skin disorders, according to BBC Good Food.

Here are the five best foods that promise to cure skin problems:

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1. Fish with omega-3 fatty acids are vital to healthy skin. Known for heart health and protection against heart disease, omega-3s boost blood circulation for a healthy glow to the skin. Research has shown that fish oil protects the skin against sun damage, WebMD reported. The fatty acids build up cell membranes to shield the skin against harmful substances and clear the way for skin nutrients. Omega-3 fish include tuna, mackerel, salmon, herring, lake trout, and sardines.

2. Spinach contains beta-carotene and like other dark, leafy green vegetables, this antioxidant works to repair skin cells as well as slow down the development of skin cancer cells, according to TotalBeauty. Age-defying spinach also provides the body and skin with folate, potassium, and fiber to restore skin cells damaged from sun exposure. This wards off the skin cancers. Spinach also provides vitamin A, also known as retinol, for skin health, as do other leafy greens, carrots, and butternut squash.

3. Citrus fruits, such as oranges, tangerines and lemons, are among the highest sources of vitamin C, which contributes to improved skin health and faster healing, according to Chris Kresser, a promoter of nutrition and best-selling author. He noted that research has shown better skin appearance and fewer wrinkles for people with diets high in vitamin C. Other sources of vitamin C include strawberries, kiwi, bell peppers, broccoli, and Brussels sprouts.

4. Nuts and seeds have unsaturated fats and essential fatty acids that are called the “healthy fats.” Walnuts, Brazil nuts, flaxseeds, and chia seeds have the healthy fats that reduce inflammation to significantly improve the skin, Jacqueline Banks, a certified holistic health counselor, wrote in an article for Fox News. Almonds are also known to strengthen cell membranes for skin health.

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5. Yogurt is packed with protein and vitamins to enhance the immune system, necessary to maintain vibrant, clear and young-looking skin, TotalBeauty said. Yogurt and other dairy products contain vitamin A, which protects the skin from environmental damage and overexposure to the sun that can cause premature wrinkles.

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