Nutrition for Skin Health: The Basics

You've almost certainly heard the phrase 'you are what you eat' before. Since our diets can have a huge impact on our overall health and as the skin is the largest organ in the human body, skin concerns can become one of the first indicators that we're missing key nutrients as a result of our eating habits.

So, Can I Eat My Way to Healthy Skin?

Good nutrition is a key element in maintaining a healthy mind and body. So, let's look at some of the key foods and nutrients that can help you keep your skin healthy, as well as a few general top nutrition tips to keep in mind when planning your meals.

1. Eat 5 Portions of Fruit and Vegetables Daily

Fruits and vegetables are packed full of antioxidants that can protect the skin from free radical damage on a cellular level. Free radicals can be triggered through a number of environmental factors, including sunlight and pollution.

It's best to eat a range of different coloured fruits and vegetables each day, as different varieties contain different levels of key nutrients that support skin health. For example, pumpkins, carrots and other orange vegetables and fruits contain high levels of beta-carotene, which plays a key role in the normal development of skin cells and contributes to a healthy, even skin tone.

2. Focus on Vital Vitamins

Vitamin C is known for its ability to support our immune systems, but it can also boost the radiance of your skin and support the collagen production process, which is a key protein that gives structure to the skin. There are plenty of excellent sources of vitamin C, including blueberries, strawberries, and oranges.

Vitamin E is another essential vitamin for skin health, as it plays a critical role in ensuring the skin is protected from oxidative damage and the effects of photo-ageing. Foods that contain high levels of vitamin E include hazelnuts, avocados, and sunflower oil.

Zinc supports our skin's oil-producing glands and plays a role in the healing process, ensuring the skin remains supple and resilient. Great sources of zinc include wholegrains, seeds, and poultry.

Vitamin D is often called the ‘sunshine vitamin’ because the skin can photosynthesise it when exposed to sunlight, it acts as an antioxidant, which means that it's able to help prevent signs of aging such as fine lines and wrinkles by fighting off free-radicals which contribute to the general deterioration of our skin. There are only a few natural sources of vitamin D including cod liver oil, cheese, egg yolk, mackerel, salmon, tuna fish, and beef liver. It can be tricky to gain the required intake from diet alone, especially for those on vegetarian and vegan diets, so some foods are fortified with Vitamin D such as orange juice, milk, yogurt, and cereal.

3. Don't Shy Away From Healthy Fats

Healthy fats, such as those found in seeds, nuts, oily fish and avocados, help to keep our skin supple and support elasticity. It is important to ensure you're getting enough omega-3 fatty acids, which are key building blocks for healthy skin. They also have anti-inflammatory properties and can help ease the symptoms of a number of skin conditions, including psoriasis and eczema.

Great sources of omega-3 fatty acids include chia seeds, rapeseed oil, walnuts, and flaxseed, as well as oily fish such as sardines, trout and salmon.

4. Stay Hydrated

In order to retain optimal levels of flexibility, our skin needs to be properly hydrated, so it is important to drink between six and eight glasses of water each day. Dehydration can take a toll on the appearance of our skin, with even mild dehydration causing our skin to look tired, dry and even grey in colour.

If you’d like to book a 1 to 1 consultation either in clinic or online, to discuss treating your skin holistically then you can book here.

Professional, Medical Aesthetic Treatments & Skincare Therapies at The Good Skin Guru Aesthetics Clinics, located in Manchester & Cumbria