5. Walnuts
There is a lot of news about how walnuts in general and walnuts in particular contain an optimal ratio of essential fatty acids. Our body uses these essential fatty acids as building blocks for healthy cell membranes. Since we don’t manufacture them internally, we have to get our omega-3 fatty acids and omega-6 fatty acids from food. Another great source of EFA are fatty fish like salmon, mackerel and herring.
We recommend walnuts for their age because they also contain skin-loving antioxidants, vitamin E, vitamin C and selenium as well as 4 to 5 grams of protein per ounce. Since walnuts are also high in fat, it’s best to consume one ounce per serving, but that’s enough to get the 6% RDI for zinc. Zinc is known to heal the skin and fight bacteria and inflammation.