Foods for Healthy Skin

Beauty might only be skin deep but healthy skin goes much deeper. In addition to a good skincare regime, what you nourish your body with also has a dramatic impact on how well your skin looks. Here are some things you should consume regularly in order to have skin that is glowing with health and vitality.

Drink water for your skin
Staying hydrated with plenty of water is one of the best things you can do for the health of your skin. Dehydration can make your skin look dull and dry, so drinking water can help plump up skin and reduce the look of fine lines and wrinkles. Drink regularly throughout the day and aim for a minimum 5-6 sugar-free drinks each day.

Selenium for skin
Selenium is a trace mineral that helps protect skin cells from damage from free radicals. Research also suggests selenium may help reduce age spots. Good sources include Brazil nuts, tuna, wholemeal bread, meat, chicken, fish and seafood.

Antioxidants for healthy cells
Antioxidants may help maintain healthy skin by preventing or slowing the damage done to cells by free radicals. All fruits and vegetables are naturally rich in antioxidants, so ‘eat a rainbow’ of different coloured fruits and vegetables each day for optimum skin protection.

Vitamin A for skin repair
This vitamin is associated with keeping your skin healthy, by nourishing and hydrating the skin layers. In doing so, it may help reduce dry, flaky skin. Natural food sources of beta carotene include carrots, sweet potato, green leafy vegetables and red pepper.

Vitamin C: Sun protection
Vitamin C is involved in the creation of collagen, which is essential for the normal structure and function of the body’s connective tissue, including your skin. It’s an important nutrient for the healing process and also helps protect skin from the sun. Excellent sources of vitamin C include citrus fruits and juices, berries (strawberries, blackcurrants), peppers, papaya, kiwi, broccoli, green leafy vegetables and Brussels sprouts.

Vitamin E: Boosting skin health
Vitamin E is another potent antioxidant that can help maintain healthy skin and protect from sun damage. Vitamin E is also an anti-inflammatory and helps maintain the immune system. The richest source of vitamin E is polyunsaturated vegetable oils, such as sunflower, corn and soybean oils. It’s also found in nuts, seeds, olives, spinach, asparagus and green leafy vegetables.

Essential fatty acids for your skin
The essential omega-3 and omega-6 fatty acids help maintain your skin’s natural oil barrier which protects against dry skin. Good sources of essential fatty acids include sunflower, corn and rapeseed oils, crushed flaxseeds, walnuts, oily fish like salmon, sardines and mackerel, and seaweed.

Healthy oils for good skin?
Olive oil doesn’t just taste good, it’s packed with healthy monounsaturated fats, and anti-oxidant polyphenols that give olive oil its unique colour and flavour. Extra-virgin olive oil has the highest level of polyphenols. Include extra-virgin olive oil as part of a healthy Mediterranean style diet, to help keep healthy blood vessels supplying essential nutrients to your skin.

Green tea: Antioxidant powers
Studies suggest that green tea may benefit your skin by preventing inflammation, slowing DNA damage, as well as calming sunburn, and possibly inhibiting skin cancer. More research is needed but benefits include both the topical use of green tea on your skin as well as simply drinking it.

Article taken in part from

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All content on this website is provided for general information only, and should not be treated as a substitute for the medical advice of your own doctor or any other health care professional. Always consult your own GP if you’re in any way concerned about your health.


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