Clams, shrimp, salmon . . . which one can do nice things for your skin? Salmon has the edge.

New research suggests that dining on fish high in omega-3 fatty acids -- such as salmon -- could decrease your odds of developing potentially precancerous skin growths called actinic keratoses.

The Fish Factor
In a 5-year Australian study, people who ate a serving of tuna, salmon, or sardines at least once every 5 days were almost 30 percent less likely to develop the troubling skin spots, compared with people who ate little or no fish. Why? Maybe because these fish are particularly high in omega-3s, fats that seem to help calm inflammation in skin cells. They are also a good source of vitamins D and A, two other nutrients known for either cancer-fighting or age-fighting qualities. Here’s what the latest research says about the wonders of vitamin D in particular.

Care About Keratoses?
Actinic keratoses result from years of sun exposure and may appear to be something as insignificant as a rough or scaly patch of skin that won’t go away. Not all of them turn into cancer, but you should have a dermatologist examine any changes in your skin’s texture or appearance. Follow the tips in this article when you do a self-check of your skin.

Recipe Corner
Ready for some fun, quick, healthy, and tasty new takes on fish? Try these recipes from EatingWell:

• Crispy tuna steaks topped with a delicious, fresh mustard-dill sauce: Pistachio-Crusted Tuna Steaks.
• A simple, sweet, and tangy salmon recipe that’s always a winner: Honey-Soy Broiled Salmon.
• A little scared of sardines? These little fish are fabulous on top of this vibrant entree salad: Spring Salad with Tarragon Vinaigrette.

Use this quick skin profiler to get a personalized plan for taking years off your face.