Which foods are actually good for your skin?

Which Foods are Good for Your Skin

As the saying goes: you are what you eat. So if you want softer, clearer and brighter skin, then why not start working from the inside out by incorporating some more skin-friendly foods into your diet

The skin is our bodies, largest organ; it’s waterproof, it regulates our temperature, it produces its own antibacterial substances and moisturising oils. In short, it is a masterpiece of nature’s engineering. To keep it performing at its best, we’ve got to look after it. The following are foods that have been clinically proven to improve skin health, as well as appearance and texture. 

1. Oily fish 


Oily fish like sardines and mackerel contain high levels of omega 3 fatty acids that have multiple health benefits, including keeping your skin well hydrated, reducing the effects of premature aging, along with acne and fighting inflammatory conditions such as psoriasis. Walnuts and rapeseed oil also contain Omega 3, but fish is the best source. Our bodies can’t produce fatty acids, so we must get them from our diet in order to experience their benefits. 

2. Brazil nuts

Brazil Nuts

Brazil nuts are one of the most selenium-dense foods. Selenium is another essential mineral that must be obtained through your diet. This mineral works with vitamin C and vitamin E to act as a powerful antioxidant and it’s believed to protect against sun damage and skin cancer. But be careful because too much selenium can be toxic.

3. Papaya


This fruit will brighten your skin with its vitamin C content and regulate cell turnover with its vitamin A compounds. It fights and neutralises free radicals, which reduces wrinkles and other symptoms of aging skin. It also does a lot of good for other areas of the body. Papaya also reduces redness, as it combats inflammation. 

4. Beetroots


Beetroots are full of antioxidants that prevent fine lines and wrinkles. Plus, they increase the ability for your blood to carry oxygen, resulting in a brighter complexion. Beetroots are also full of vitamins A and C which keeps skin firm and reduces the appearance of blemishes. As beetroots are naturally sweet, they can reduce cravings for processed sugary snacks, thereby keeping manufactured sugars – which are terrible for your skin – out of your diet.

5. Tomatoes


Tomatoes contain an antioxidant that protects against UVA and UVB damage – though you will need an SPF too. However, watch out if you suffer with Psoriasis, as tomatoes are a nightshade that can aggravate autoimmune conditions. 

6. Legumes


Kidney beans and other legumes like lentils and chickpeas are a source of zinc which has various useful functions in the body. It is believed that zinc can help to fight acne and speed up skin healing. Be warned though; zinc from legumes isn’t as well absorbed as zinc from animal products, such as red meat and shellfish. However, it is a useful source for vegetarians and vegans. 

And now for a bonus skin friendly food to put ON your skin:

7. Honey


Honey is known to have many benefits to the skin: it can reduce inflammation, fade scars and the bacteria in raw honey can act as an exfoliant for dry, dull skin. The antimicrobial properties in manuka honey make it great for fighting acne and it creates an effective barrier, protecting your skin from environmental factors. Apply manuka honey directly to your skin (after conducting a patch test) and leave for 20-30 minutes before washing off and moisturizing to see the magical properties of honey for yourself!

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