You might spend a lot of time caring for your skin with lotions and potions, but your diet can also have a big impact on how your skin looks. The right foods can help to keep the skin supple, reduce inflammation and blotches, prevent premature aging and support healthy cells in the skin.
Aim to get plenty of zinc, vitamin C and omega-3 fatty acids in your diet. These nutrients help to stimulate the production of collagen, which is a structural protein that keeps the skin smooth and tight. Oily fish like salmon, trout and sardines are good sources of omega-3, as are walnuts and chia seeds. Try adding these ingredients to a salad or stir fry.
Leafy green vegetables are a great source of antioxidants, which can improve skin health. They contain vitamin A, which stimulates cell turnover and increases blood flow, as well as vitamin C and vitamin E, which are both antioxidants that protect against free radical damage. Try kale, spinach, Swiss chard and dark leafy greens in salads or added to a smoothie.
Berries are a powerhouse of skin-healthy nutrients. They’re a rich source of vitamin A and C, as well as phytochemicals called polyphenols. These compounds have been shown to promote oxidative defences, limit sun damage and decrease inflammation. Try blueberries, blackberries, cranberries and goji berries.
Tomatoes are an excellent source of lycopene, which is an antioxidant that can help to slow the signs of aging and improve the appearance of dull or wrinkled skin. They’re easy to work into salads, side dishes, sauces and sandwiches.
Olive oil is high in monounsaturated fat, which helps to keep the skin soft and supple, as well as being a natural source of vitamin E. It’s a versatile cooking oil that can be used for roasting, baking and stir-frying.
Yogurt is a popular gut-health food thanks to the probiotics it contains. It’s also a great source of vitamins A, B2, C and E. These vitamins and minerals act as antioxidants to protect against oxidative damage, promote the production of collagen, decrease inflammatory conditions like psoriasis and eczema, and support the integrity of the skin’s barrier function.