The Best Foods To Eat For Clear Glowing Skin
Listen as an audio post:
The Best Foods To Eat For Clear Glowing Skin
Can you eat yourself to beautiful, glowing, youthful skin? The foods that you choose every day can help to support your skin health from the inside out or potentially hinder it.
Like any part of the body, your skin relies on a specific combination of nutrients to stay in the best possible condition. So by making a conscious choice to load up your plate with skin-nourishing foods, you can maintain a healthier complexion.
Here are my top 5 food picks to keep your skin happy and healthy for years to come.
Fatty fish
Oily fish options like salmon, tuna and sardines are packed full of omega-3 fatty acids. Omega-3s play multiple roles in skin health, including:
Reducing inflammation and its effects on the skin such as redness
So if you’re after youthful, calm skin, you want to make sure you’re getting in a few serves of oily fish every week.
Not a big fan of fatty fish? Barramundi is a great white fish option, otherwise, you’re looking at nuts and seeds for your omega-3s. Chia seeds, flaxseeds, hemp seeds and walnuts are your best plant-based options.
Keep in mind that plant-based omega-3s need to be converted by the body before we can utilise them properly. This means you’ll need to consume more to achieve the same benefits.
Try:
Colourful fruit & vegetables
Is there anything that fruit and veg can’t do for your skin health? The more colourful the fruit or vegetable, the more antioxidants it contains.
Orange and yellow produce is amazing for your skin, as they contain beta-carotene. Beta-carotene protects the skin against UV rays and other sources of damage that can prematurely age you.
But don’t write off the other colours just yet – you also want to get a dose of lutein, lycopene and vitamin C along with beta-carotene for healthy skin. The best way to get a variety of antioxidants and skin-loving nutrients is by eating a rainbow of fresh produce – the more colours, the better.
Try:
Nuts & seeds
When it comes to the skin super-nutrient vitamin E, an easy way to incorporate it into your diet is through nuts and seeds.
Almonds and sunflower seeds are packed with vitamin E, with one serve adding up to around half of your daily needs. Nut other nuts and seeds contain a decent amount as well – hazelnuts, pine nuts, peanuts, Brazil nuts and pumpkin seeds all contain vitamin E.
Why is vitamin E good for skin health? This fat-soluble nutrient protects against cell damage and ageing of the skin. It is also anti-inflammatory and counteracts the effects of UV exposure through its antioxidant properties.
Try:
Salted Choc Peanut Butter Protein Balls
Green leafy veg
I know we touched on veg already, but I feel like green leafy veg deserve their own shout-out when it comes to skin health. They offer:
Antioxidants including lutein, beta-carotene, zeaxanthin, and quercetin
Vitamin C
Vitamin E
Folate (which helps to repair DNA in damaged cells and produce new, healthy skin cells)
Vitamin K (the great protector of your collagen)
Fibre (because a healthy gut equals healthy skin)
Minerals including magnesium, copper and iron that play less direct (but still important) roles in skin health
Put simply, they are the ultimate superfood for skin protection, function and repair. So when in doubt, add a serving of leafy greens to your next meal. Your skin will thank you for it!
Try:
Savoury Rainbow Chard Breakfast Pancakes
Water
You’re right – this isn’t technically a food, but it’s one that is a must on any list for healthy skin!
Water is needed to hydrate our skin from the inside out. If you’re not hydrated, your skin will become dry, fragile, inflamed, and at risk of premature ageing.
So make sure you’re getting in plenty of water every day. If you’re not much of a water drinker, start by adding 1-2 cups of water into your daily routine. After a couple of weeks, add another 1-2 cups, until you’re drinking at least 2L per day.
Healthy skin isn’t just on the surface – it starts from within.
For more handy tips on how to support your wellbeing from the inside out, download my FREE healthy eating guide today.
Hey there, I’m Rachel!
NUTRITIONIST, PERSONAL TRAINER, WELLNESS COACH
Here I share healthy recipe ideas, training plans, and nutrition & wellness advice you need to know.
Check out my free guide to healthy eating to design your own version of a healthy lifestyle so that you can feel energised and vibrant, or hire me to work my magic on your health through mindset, nutrition, and movement.
While we make every effort to make sure the information in this website is accurate and informative, the information does not take the place of professional or medical advice.