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We talk most often about how good nutrient rich food can affect how we feel on the inside, how it can regulate our digestive systems and help keep our organs tip top but a good healthy plate is also reflected in the condition of our skin.

The same way in which you can’t exercise yourself out of a bad diet, a good skincare regime will not give you optimum results unless you feed it good stuff from the inside too. Here, we are going to look at health from the inside out and see which foods and supplements can truly nourish and nurture your biggest organ, your skin.


Omega Oils

Oily Fish (salmon, tuna, herring, mackerel, sardines, pilchards, sprats) are all rich sources of omega-3 fatty acids, which are all necessary to help keep skin thick, supple, and hydrated. Dry skin can occur when there is little in the way of healthy fats in a diet. These same Omega 3 fats are known for reducing inflammation, which can show on the skin as breakouts, blemishes and redness. To supplement oily fish in your diet, we hold a range of omega fish oil products, including the very popular Lamberts and Eskimo fish oils. For vegans and vegetarians we have omega sourced from algae, including Biocare’s Vegan Omega, Lamberts’ Vegan DHA and Together’s Omega 3. 

Zinc is a mineral vital for overall skin health, helping to support the production of new skin cells and aids wound healing. You can find zinc in meat, fish, legumes (chickpeas, lentils and beans), nuts, eggs, seeds and wholegrains amongst other foods.

Vitamin E is an important antioxidant that helps protect your skin from oxidative damage. It is a really lovely oil to apply to the skin topically, and you can get a good source of vitamin E from avocadoes, seeds (especially sunflower seeds), nuts and green leafy vegetables. Walnuts are a great source of vitamin E and they also provide essential fatty acids, which are fats that your body cannot make itself.

Vitamin C is essential for healthy skin; your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy. Foods rich in vitamin C include tomatoes, broccoli, brussel sprouts, cauliflower, peppers, spinach, leafy greens, sweet potatoes and white potatoes.

Isoflavones, found in soy, may benefit your skin by improving  skin dryness and increasing collagen, which helps keep your skin stay supple, smooth and strong. 

Antioxidants may protect your cells against free radicals, which could play a part in keeping your skin radiant and supple. Dark chocolate or raw cacao is rich in antioxidants which can help improve wrinkles, skin thickness, hydration, blood flow, and skin texture.

Green tea is also a great source of antioxidants, helping to protect your skin against sun damage and reduce redness, as well as improve hydration, thickness and elasticity.

Beta carotene, found in sweet potatoes and peppers, acts as a natural sunblock and may protect your skin from sun damage. With sun damage being one of the top causes of ageing sin (wrinkles and fine lines) it is well worth eating yummy sweet potato and bell peppers alongside using a good sun protection cream.