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The Importance of Good Nutrition for Healthy Skin

October 1, 2018 by Samantha Smith
Healthy skin nutrition

Eating a healthy balanced diet is important for skin health, metabolism, weight management, joint health and optimal functioning of the body’s organs. With reference to skin, there are numerous foods which can be attributed to healthy skin. Below outlines the importance of good nutrition for healthy skin.

Fatty Fish

The term fatty can strike fear in some people’s hearts but don’t fret, this fatty is actually good for you. Fatty fish, such as salmon or mackerel, refers to its omega-3 fatty acid content. Omega-3 helps keep skin supple, and moisturised. It also helps reduce inflammation in the body responsible for contributing to worsening acne.

Fatty fish also contain the powerful antioxidant Vitamin E, also known for its contribution towards skin health, protecting skin from damage caused by free radical cell damage. These fish are a great source of protein, required for skin integrity.

Zinc is also plentiful in fatty fish, helping regulate inflammation, promote cellular regeneration and overall skin health.

Unfortunately, fish is not enjoyed by everyone which is where fish oil supplements come into play. Nothing is better for you than the fresh variety, but fish supplements can provide some of these benefits to skin also. But if you can eat fish – do. Skin health will be noticeable.

Sweet potatoes

This sweet carb contains beta-carotene which can be converted into vitamin A in the body. Vitamin A helps protect skin from sun damage. Vitamin A protects skin from sun damage, skin cell death and dry, wrinkled skin. It also adds a warm tone to skin giving an overall radiant complexion.


With age, oestrogen levels in women decrease. When this happens, skin can lose elasticity and skin dryness & wrinkles can form. Soy contains isoflavones which actually mimic oestrogen in the body and can help to naturally hinder the effect reduced oestrogen has upon skin.

Dark Chocolate

Here is some good news, chocolate is still an option. With a minimum of 70% cocoa, dark chocolate contains antioxidants which can help reduce wrinkles and improve skin hydration, blood flow and skin texture.


Again, these are rich in healthy fats which help support skins’ elasticity and moisture level. They also contain both vitamins C & E. Vitamin E, as mentioned, has a potent antioxidant capacity that helps protect skin from free radical cell damage. Vitamin C is also a powerful antioxidant, but is especially necessary for skin’s production of collagen to support skin strength & health. Both vitamins have been found to support skin health furthermore when combined.


This wonderful vegetable is rich in vitamins A, C and zinc. As mentioned, skin needs all 3 to help maintain skin health. Broccoli also contains lutein (a carotenoid like beta-carotene) which protects skin from free radical damage which can cause skin to become dry and wrinkled. A little less known, it also contains a compound known as sulforaphane which has been found to protect skin against sun damage, which, even though we don’t see much of in England, those UV rays can still damage skin come rain or shine, so it’s a good idea to help support skin health all year round.


Yet again, these are rich in vitamin C. Tomatoes also contain the major carotenoids lycopene, lutein and beta-carotene making them ideal for helping support & promote skin health. Fat increases absorption of carotenoids so eat tomatoes alongside a source of fat such as olive oil or cheese, for optimal absorption.

Green Tea

Ok so you can’t eat this but it still remains an effective skin health drink. Here is why. It contains catechins, compounds that act as antioxidants to help protect skin from sun damage. Green Tea has also been found to help improve skin elasticity, hydration and thickness.

Here are just a handful of skin-supporting foods and there are so many more for you to discover. Do your research and adjust your diet accordingly to your skin’s needs. Eating clean can also benefit the body as a whole and you will find that once you change the way you eat, you also change the way you feel.

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