Maintaining healthy and radiant skin goes beyond daily skincare routines and beauty products; it starts from within. If you have one New Year’s resolution for 2024 it should be this: learn what foods are healthy for your skin; and the foods you should consume in moderation.
The food we eat plays a crucial role in influencing the appearance, elasticity and overall health of our skin. To achieve that coveted healthy glow, it’s essential to incorporate nutrient-rich foods into your diet while being mindful of those that may have adverse effects.
Here are the best (and worst) foods you should be consuming for glowing, vibrant skin according to Nina Gajic, skin expert and founder of Skin Virtue.
The Best Foods for Healthy Skin
Fatty Fish
Fish such as salmon, mackerel and sardines are rich in omega-3 fatty acids which help maintain skin elasticity and hydration. Omega-3s also combat inflammation, reducing the risk of skin conditions like acne and psoriasis.
Avocados
Packed with healthy fats and vitamin E, avocados moisturise the skin and protect against oxidative damage. They also contain nutrients like potassium, folate, and niacin, promoting skin cell growth and repair.
Berries
Berries including blueberries, strawberries and raspberries are high in antioxidants. Berries help protect the skin from free radicals, reducing collagen breakdown and promoting overall collagen production. These fruits also aid in improving healing and circulation.
Leafy Greens
Leafy greens including spinach, kale and
Nuts and Seeds
Nuts such as almonds, sunflower seeds, and flaxseeds are rich in vitamin E and healthy fats, supporting skin moisturisation. Additionally, they provide essential nutrients like copper, zinc, and magnesium, contributing to overall skin health.
Sweet Potato
A fantastic source of vitamin C, sweet potatoes play a vital role in collagen production, maintaining an even skin tone and texture. They are also known to enhance skin radiance.
Green Tea
Rich in catechins, green tea acts as a powerful antioxidant, protecting the skin from damage caused by free radicals. Regular consumption can contribute to healthier, clearer skin.
Wholegrains
Oatmeal, quinoa, and brown rice are packed with B vitamins like thiamine and riboflavin. These whole grains improve skin tone and radiance whilst helping balance natural oil production.
Lentils and Beans
These legumes are excellent sources of iron and protein, vital for clear and healthy skin. Black beans, split peas, pintos, and chickpeas are also great options.
Watermelon
Loaded with the antioxidant lycopene, watermelon helps combat free radicals and exhibits anti-inflammatory properties, contributing to overall skin health.
Foods to Avoid for Healthy Skin
Sugary Foods
Excessive sugar consumption can lead to glycation, causing collagen and elastin breakdown. This accelerates premature ageing and dulls the skin’s natural radiance.
Fried and Processed Foods
Deep-fried and processed foods release free radicals, contributing to inflammation and weakening skin collagen and elasticity.
Saturated Fats
High intake of saturated fats (e.g. red meat, cheese and butter) can adversely affect skin health. Opt for leaner alternatives like turkey or chicken and choose healthier fats like those found in avocados and nuts.
Processed Meats
High in sodium and saturated fats, processed meats (e.g. hot dogs, bacon and pepperoni) can dehydrate the skin, weaken collagen and cause inflammation.
Excessive Alcohol
While an occasional glass of wine is fine, drinking too much alcohol dehydrates the skin, leading to wrinkles, puffiness, and redness.
White Bread
High in refined carbohydrates, white bread can spike blood sugar levels, contributing to inflammation and negatively impacting skin health.
Caffeine
Consuming too much caffeine, found not only in coffee and tea but also in soft drinks, can affect sleep patterns and lead to dehydration.
High-Sodium Foods
Too much salt can cause skin puffiness and dryness due to dehydration and fluid retention.
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