10 foods that are good for your skin

You are what you eat! Having good nutrition and lifestyle is a key part of your health. If you have an unhealthy diet it can damage your metabolism but also affect the health and aging of your skin.

Whilst having a good skin routine helps, it will only get you so far.  To have radiant, clear skin you will also have to look within. Certain foods are especially good for your skin and will help naturally moisturise and cleanse skin.

1. Water – the most important! (and easiest to add to our day to day lives)

Even though not technically a food, water is one of the most important things when it comes to keeping your skin healthy. Considering the fact that our bodies consist of mainly water, it is understandable that our skin needs constant hydration. This can really help protect the skin against damage from environmental factors as well as helping the skin get rid of toxins. Hydration of the body is paramount in summer since we lose a lot more water due to sweating, this means that replenishing your water supplies is necessary for maintaining a good body temperature and keeping the skin healthy.

Drinking plenty of water is essential for skin health- we recommend 2 litres a day.

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2. Omega 3 rich fish

Fish such as herring, sardines and salmon are very rich in Omega 3 fatty acids, which are essential in keeping cell membranes strong. Stronger cells mean stronger skin. Fatty acids also have anti-inflammatory properties that help with certain skin conditions like eczema and help protect against UV rays, reducing the risk of non-melanoma skin cancers. Omega 3 is also known to boost collagen production, a compound produced by your body that gives skin better elasticity, therefore reduces sagging, owing to more youthful skin. Fish are also high in protein, which improves overall body function and strengthens skin.

Foods like salmon, being rich in Omega 3, help strengthen skin cells to protect them from damage.

3. Avocados

Much like the fish, avocados contain healthy fats that are essential for skin health. They also contain Vitamin E, which our bodies do not produce on its own so we must get them from our diet. Vitamin E is needed to aid in skin healing and higher consistencies also make skin softer. Also, really good to use in a fresh face mask.

Avocados contain a lot of oils and nutrients that promote skin healing.

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4. Tomatoes

Tomatoes are very rich in Lycopene, a powerful antioxidant that helps prevent damage to the skin from UV rays. In turn this helps prevent cancer risks due to UV exposure as well as decreasing the likelihood of wrinkles because of sun damage. Pairing tomatoes with a source of natural fat can help your body absorb those antioxidants.

However, acidic fruits such as tomatoes may also have the opposite affect if you have dry skin conditions such as eczema. It can trigger a flare-up so be careful. If you feel that you need allergy testing we can offer this.

Tomatoes contain antioxidants that help prevent UV damage to the skin. 

5. Citrus fruits

Citrus fruits have a high Vitamin C concentration, which is very important for strengthening the immune system and increasing skin elasticity and hydration. The citrus fruit family includes; oranges, mandarins, limes, grapefruit and lemons. There are some citrus fruits that are less well known but are great to have on a warm summer’s day; the pomelo is a large citrus fruit that looks like a lemon and grapefruit combined but is a lot sweeter. Citrus fruits also contain compounds that have anti-inflammatory properties to reduce swelling, especially in the heat.

Vitamin C rich citrus fruits promote skin hydration and elasticity. 

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6. Brazil nuts

Brazil nuts- an amazing source of Selenium, a nutrient that boosts the immune system, enhances skin elasticity and helps strengthen skin cells for sun protection.

Brazil nuts are rich in selenium which helps to strengthen skin.

7. Broccoli

Broccoli is one of the healthiest cruciferous vegetables. It contains a huge variety of minerals and vitamins which are beneficial for skin health such as zinc and vitamin C.

Lutein is also included which protects your skin from oxidative damage and prevents your skin from becoming dry and wrinkled.

Sulforaphane is another great compound contained in broccoli. It provides powerful protection against sun damage.  Studies highlight that sulforphane might help prevent skin cancer and protect your skin from sunburn. Results also suggest that Sulfrophrane can help sustain collagen levels in your skin.

Broccoli contains nutrients that help prevent dry skin and wrinkles. 

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8. Red peppers

Red peppers contains masses of Vitamin C. This is highly beneficial for your skin as helps generate collagen which in turn helps keeps your skins structure and prevents wrinkles.


9. Pomegranates

Pomegranates are one of the healthiest fruits and provide great benefits for the body and skin. They are able to reduce inflammation and are also rich in antioxidants that can help with sun protection.

Pomegranates are full of antioxidants and nutrients that can reduce skin inflammation. 

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10. Dark chocolate

The best has definitely been saved till last. Not only is chocolate delicious but studies have also shown that dark chocolate can protect against sun damage and improve blood flow to the skin.

Dark chocolate  helps protect skin from sun damage and improves circulation to increase blood flow to the skin.


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