Nutrition for Skin: What Foods to Eat for Glowing Skin

Nutrition for Skin, healthy foods for skin Eli Brecher

Nutrition for Skin, healthy foods for skin Eli Brecher


If a radiant complexion is at the top of your wish list, it’s time to start thinking about how to nourish your skin from the inside out 💖 ⁠

As the body’s largest organ, the skin’s condition is often a reflection of what we eat. It’s important to consume a healthy balanced diet, which includes getting your 5-a-day to ensure a variety of vitamins, minerals and antioxidants. Protein intake and healthy fats (specifically omega-3) also play a key role in glowing skin.

Many factors contribute to skin damage and premature ageing, including sun exposure, smoking, excessive alcohol intake, high stress levels and even your genes, but by focusing on our diets, we are able to feed our skin with the nutrition it needs. There are no quick fixes when it comes to the health of our skin (or the rest of our body), so consistency is key and will pay off in the long-term!

A diverse and colourful diet is essential! Here are some of the most important nutrients you’ll need for glowing skin – and what foods you can find them in.

Nutrition for Skin, healthy foods for skin

Nutrients and Foods to Eat for Skin Health

1. Antioxidants

The sun’s UV rays lead to harmful oxygen free radicals in the body, which damage the skin’s structure, contributing to wrinkles over time. Antioxidants can help combat these free radicals and are found in colourful fruits and vegetables – so challenge yourself to eat the rainbow every day!

Good dietary sources of antioxidants include: Strawberries, blueberries, raspberries, beetroot and mushrooms. 

2. Vitamin C

Vitamin C plays two important roles when it comes to skin. Firstly, it’s an antioxidant (as described above), so helps to fight free radicals and repairs oxidative stress (which leads to fine lines).

Vitamin C is also required for collagen production in the body. Collagen is essential for the skin’s elasticity. To help keep your skin firm and supple, ensure you’re getting an adequate intake of vitamin C so that collagen can be manufactured efficiently by the body. Take advantage of delicious foods like strawberries to get your vitamin C.

Good dietary sources of vitamin C include: Oranges, strawberries, bell peppers, blackcurrant, broccoli and parsley.

3. Vitamin A

Vitamin A is essential for skin cell reproduction, and comes in two forms. Beta-carotene (provitamin A) is a potent antioxidant, found in red and yellow fruits and vegetables. Retinol (vitamin A1) is found in animal products and may reduce wrinkle formation and help with acne. In addition, retinol has a photoprotective effect, which means it prevents the skin from absorbing UV rays.

Good dietary sources of vitamin A include:  Beta-carotene: carrots, sweet potatoes, pumpkin, red and yellow peppers.

Retinol: oily fish, liver, cheese, butter

 4. Zinc

Zinc helps the skin to heal after injuries and keeps cell walls stable. It is important for the skin’s oil-producing sebaceous glands, and maintains soft and supple skin.

 Good dietary sources of zinc include: Fish, poultry, eggs, beans, lentils, nuts, seeds and shellfish.

5. Lutein

Lutein is a major carotenoid (another type of antioxidant), which helps protect against UV rays and reduce premature signs of ageing, so that you can maintain that youthful complexion.

Good dietary sources of lutein include:  Green leafy vegetables such as kale and spinach, pistachio nuts, green peas.


What about OILY FISH? What’s the link with GLOWING SKIN?

⁠⁠🐟 Oily fish includes salmon, mackerel, anchovies, sardines, herring and trout (remember the acronym: SMASH-T) ⁠

🐟 Why are they so good for the skin? Firstly, they are rich in protein, which is required for collagen and elastin to support the integrity of the skin (as well as for healthy hair and nails too!)⁠

🐟 The second benefit of consuming oily fish is that they contain vitamin E, another powerful antioxidant for protecting the skin against free radical damage as well as inflammation.⁠

🐟 Finally, oily fish the most bioavailable (best absorbed) source of omega 3 fatty acids. Omega 3 helps to reduce inflammation and provides vital building blocks for the skin cells to keep it healthy and moisturised.⁠

❓ What if I’m vegan?⁠
Plant-based sources of omega 3 include: walnuts, chia seeds, hemp seeds and flaxseeds. However, these are slightly less bioavailable (so may not be absorbed as much as oily fish).⁠


If you’re interested in working together to optimise your nutrition, transform your health and elevate your quality of life, please get in contact via Consultations or book in for a FREE call


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