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Walnuts have many characteristics that make them an excellent food for healthy skin.
They are a good source of essential fatty acids, which are fats that your body cannot make itself.
In fact, they are richer than most other nuts in both omega-3 and omega-6 fatty acids (13, 14).
A diet too high in omega-6 fats promotes inflammation, including inflammatory conditions of the skin like psoriasis. Omega-3 fats, on the other hand, help reduce inflammation in the body, including in the skin (14).
While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare. Walnuts contain a good ratio of these fatty acids, and may, therefore, fight the inflammatory response to too much omega-6.
What's more, walnuts contain other nutrients that your skin needs to function properly and stay healthy.
One ounce (28 grams) contains 6% of the RDI for zinc, which is essential for the skin to function properly as a barrier, as well as necessary for wound healing and fighting both bacteria and inflammation (15).
Walnuts also contain small amounts of the antioxidants vitamin E, vitamin C and selenium, in addition to 4–5 grams of protein per ounce (13).
Walnuts are a good source of essential fats, zinc, vitamin E, vitamin C, selenium and protein, all of which are nutrients that your skin needs to stay healthy.
4. Sunflower Seeds
In general, nuts and seeds are good sources of nutrients that are important for healthy skin.
Sunflower seeds are an excellent example.
One ounce (28 grams) of sunflower seeds contains 32% of the RDI for the antioxidant selenium, 10% of the RDI for zinc and 5.4 grams of protein (16).
This amount also contains 37% of the RDI for vitamin E, which is a great way to make sure you're getting enough of this important vitamin and antioxidant (16).
Additionally, sunflower seeds are an excellent source of linoleic acid, an essential omega-6 fat that helps your skin stay thick, flexible and moisturized (16).
In a large observational study of more than 4,000 women, a high intake of linoleic acid was associated with a lower risk of dry and thin skin as a result of aging (17).
Sunflower seeds are an excellent source of nutrients, including vitamin E, which is an important antioxidant for the skin. They also contain linoleic acid, a type of fat that may prevent dry and thin skin.
5. Sweet Potatoes
Beta-carotene is a nutrient found in plants.
It can be converted into vitamin A in the body, and it's found in orange and dark-green vegetables such as carrots, spinach and sweet potatoes (5, 18).
Sweet potatoes are an excellent source of it.
One 1/2-cup serving (100 grams) of baked sweet potato contains enough beta-carotene to provide nearly four times the RDI of vitamin A (19).
Carotenoids like beta-carotene help keep your skin healthy by acting as a natural sunblock.
When consumed, this antioxidant is incorporated into your skin and protects your skin cells from sun exposure. This may help prevent sunburn, cell death and the resulting effects of dry, wrinkled skin.
Interestingly, beta-carotene may also add a warm, orange color to your skin, contributing to an overall healthier look (5).
Sweet potatoes are an excellent source of beta-carotene, which acts as a natural sunblock and protects the skin from sun damage.
6. Red or Yellow Bell Peppers
Like sweet potatoes, bell peppers are an excellent source of beta-carotene. One cup (149 grams) of chopped, red bell pepper contains the equivalent of 92% of the RDI for vitamin A (20).
They are also one of the best sources of vitamin C, the antioxidant that's necessary for creating the protein collagen, which keeps skin firm and strong. One cup of bell pepper provides an impressive 317% of the RDI for vitamin C (20).
A large observational study in women found that eating plenty of vitamin C was associated with a lower chance of skin appearing wrinkled and becoming dry with age (17).
Bell peppers contain plenty of beta-carotene and vitamin C, both of which are important antioxidants for the skin. Vitamin C is also necessary to create collagen, the structural protein that keeps skin strong.
Broccoli makes the list because it is full of many vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C (21).