Eating Your Way to Healthier Skin

The beginning of a new year is a great time to consider boosting wellness. The holiday season is over, spring is still a while away, and we are all trying to get back to our normal routines. Alongside signing up for the gym or bookmarking yoga videos for home stretching, many opt for Dry January, cutting out alcohol for the month, or decide to add a multi-vitamin or wellness supplement to their regime. 

All of these are great ways to support overall health and detox the body from all those festive indulgences—fatty foods and alcohol, salt and sugar, late nights and leftover makeup. They can all take their toll on one’s complexion, causing inflammation, acne breakouts, puffiness or dullness.  

Another important way of supporting skin health is a balanced diet, making sure you are giving your body all it needs to remain happy and healthy. Below are some foods that you can incorporate into your daily wellness routine to boost beauty from within, for a clearer, brighter complexion. 

VITAMIN C 

Vitamin C is the king of all vitamins. It is vital for collagen production, which is an essential component for smoother, plumper, firmer skin. It also helps to reduce the effects of UV light and pollution damage, helping to brighten the skin.  

Find it in: citrus fruits like orange, lemon, line and grapefruit, berries like blueberries, raspberries, strawberries and blackberries, kiwis, bell peppers, Brussel sprouts 

FIBRE 

Fibre helps to detox the body by reducing inflammation and supporting the gut-skin axis. A fibre-rich diet has a positive effect on the good gut bacteria and improves digestion and nutrient intake, supporting a clearer complexion. 

Find it in: bananas, oats and other whole grains, legumes like lentils, peas and chickpeas, broccoli 

VITAMIN E 

Vitamin E not only supports the immune system and cell health, it also has powerful antioxidant properties. In this way, it supports the skin’s natural defence barrier and the skin lipid barrier, helping to attract moisture and maintain hydration, preventing dryness and sagging and promoting a plump and dewy look. 

Find it in: avocados, almonds, peanuts, spinach, sunflower seeds, sweet potatoes 

OMEGA-3 FATTY ACIDS 

Omega-3 Fatty Acids have a positive effect on immunity and the gut microbiome. They help to reduce inflammation that can lead to acne breakouts, boost skin immunity to UV damage by supporting cell health, and they can even help to reduce stress, leading to an improved skin barrier function.  

Find them in: fatty fish like salmon, sardines, tuna and mackerel, walnuts, flaxseeds, chia seeds, olive oil 

PROBIOTICS 

Probiotics support the gut microbiome, which is directly linked to skin health. They help to balance the good bacteria found in the gut, and support the unique microbiota of the skin, reducing acne breakouts and calming skin irritations, and strengthening the natural skin barrier. 

Find them in: Icelandic skýr, yogurt, sauerkraut, kombucha, kefir, cottage cheese, miso 

POLYPHENOLS 

Polyphenols are rich in antioxidants that help to combat oxidative stress caused by pollution, UV rays, smoking, poor diets and poor-quality sleep. By combating free radicals, they help to prevent premature skin ageing and reduce the appearance of fine lines and wrinkles.  

Find them in: berries, dark chocolate, cherries, grapes, green tea, mushrooms 

SELENIUM 

Selenium is a powerful antioxidant that supports skin cell health, regulates inflammation, and supports your immune defence system. By combating free radical damage, it prevents the appearance of fine lines, dark spots, hyperpigmentation and dullness. 

Find it in: seafood like tuna, oysters and shrimp, protein-rich foods like beef, chicken and eggs, whole grains, Brazil nuts

PRO TIP

A holistic approach to beauty and wellness always works best. So, alongside your skincare diet make sure to also drink plenty of water, get adequate, good-quality sleep and to exercise regularly. Also, always wear sunscreen in the day and take off your make-up at night. Check out our blog archive for more skincare tips and ways to keep your skin healthy based on your skin type.