Omega 3 fatty acids and protein are wonderful for creating and maintaining healthy skin.

Hair, skin and nails are mostly made up of protein. Protein is needed to repair cells, it is important for energy levels, balancing blood sugar levels, and is involved with glutathione production. Glutathione is an important antioxidant, and antioxidants are essential components of eating your way to beautiful skin.

Fish is an excellent addition to your diet as it supplies both protein and omega 3 fatty acids, which contributes to good skin health. Oily fish like salmon, tuna, cod and mackerel are good natural sources of omega 3. Being a whole food, these fish also have DMAE, which is excellent for protecting cellular membranes and improving skin tone. Recommended sources of DMAE from fish are anchovies, sardines, and wild salmon.

Canned salmon also tends to be a very good option.  This is because, according to Erica Angyal the author of Gorgeous Skin In 30 Days, canned salmon is typically wild salmon. Wild salmon and farmed salmon have some important nutritional differences.

Wild salmon eat natural choices which live in the sea, like shrimp and krill. And it is this diet that gives them the lovely pink color we associate with salmon. Farmed salmon are fed soybean pellets and other cereal based food, which is unnatural and changes their ratio of essential fatty acids. They become characterized by higher levels of saturated fats and omega 6 fatty acids (linoleic acid), which tend to be excessive in our modern diets already, and their levels of the beneficial omega 3 fatty acids become lower.

Farmed salmon is of course still better than nothing, but choosing organic, wild fish or tinned wild salmon is a better option, nutritionally speaking.