There are many factors that affect the appearance and health of our skin. Smoking, sun exposure
and a diet high in sugary, fatty foods can all take their toll. Genetics also has a role to play in
whether you’re lucky enough to maintain glowing skin. Eating a healthy and balanced diet is a
major contributor to skin that looks and feels great, and the good news is it’s easy to create a diet
plan to improve your skin’s appearance.
Over time, skin gradually loses its elastic quality and becomes thinner, making it more prone to
the signs of age such as fine lines and wrinkles. By eating a healthy diet full of skin-nourishing
foods and maintaining good hydration, you can improve your skin’s elasticity, increase radiance
and help to protect it from the harmful effects of the sun. So, read on to find out exactly what you
should be eating to get the glowing complexion you’ve been dreaming of.
4 Best Foods for Skin Health
1. Avocados
Avocados are jam-packed with healthy fats. These help to keep your skin plump, supple and
moisturized. Avocados also contain plenty of vitamin E, which has an antioxidant effect and
helps to prevent premature ageing of the skin. Vitamin E is most effective when eaten together
with vitamin C, which avocados also contain. So, this makes avocados a real all-rounder when it
comes to promoting a healthy glow.
2. Oily fish
Oily fish are a great source of omega-3 fatty acids. These are vital for keeping your skin healthy
and hydrated. In fact, people who don’t get enough omega-3 fatty acids in their diet are more
likely to suffer from dry, flaky skin. Omega-3s also help to protect your skin from the sun’s UV
rays. So, try to include a couple of portions of oily fish such as herring, mackerel or salmon a
week in your skin-boosting diet plan.
3. Nuts
Another wonderful source of healthy fats, nuts make a great addition to all sorts of dishes and
help to keep skin moisturized. They contain a healthy dose of vitamin E and boast a range of
vitamins and minerals, including zinc. Zinc is anti-inflammatory and can help to reduce redness,
irritation and blemishes. So, nuts are a particularly good option if you tend to get acne breakouts.
4. Brightly-coloured fruit and vegetables
Fruits and vegetables with a vivid colour contain antioxidants called carotenoids. These help to
make your skin less sensitive to the sun. These foods are also high in vitamin C, which helps to
boost collagen production and improves the plumpness and appearance of your skin. Eating a
variety of different colours means that you’ll get a wider range of skin-friendly nutrients. When choosing, try to limit the number of sugary options you pick, such as bananas and dried fruits.
What to Avoid
While choosing the right foods can help to improve your skin’s appearance, eating the wrong
foods can be detrimental to its health. Eating too many sugary foods can damage cells in your
skin and stop your body from producing enough collagen, leading to premature ageing. Foods
loaded with bad fats such as cakes and processed convenience meals are also bad news for your
skin. This is because eating the wrong fats can slow your circulation and reduce all-important
blood flow to your skin.
The Bottom Line
By eating a diet rich in healthy fats, vitamins and minerals, you can improve the appearance of
your skin and reduce some of the visible signs of ageing. However, this is most effective as part
of a broader healthy lifestyle. Avoiding smoking, taking plenty of exercise and making sure you
drink enough water are also vital if you want skin that’s healthy, moisturized and glowing.
