Skin Health

Skin health is significantly impacted by nutrition and hydration. This is alongside a skin care routine - cleansers, exfoliators, topical ointments and moisturisers. 

Nutrients directly affect skin health. The epidermis - the top section of the skin - is the body’s largest and fastest-growing organ. The food you eat breaks down and becomes the cells that create that epidermis. You can nourish your skin from the inside out by eating healthy skin-nourishing foods. This can assist in reducing acne and inflammation, treating dry and flaky skin, and even preventing premature ageing. 

Let’s talk Fatty Acids

Essential fatty acids play a vital role in maintaining flexibility within the cell walls of skin, improving circulation and oxygen uptake. It helps to maintain the skin’s natural oil barrier, essential in keeping skin hydrated, and providing anti-ageing properties. 

Oily fish such as salmon and tuna, as well as other foods rich in omega-3 including flaxseeds, chia seeds and walnuts are excellent for ski health. Due the anti-inflammatory properties, it assists in reducing skin redness and irritation, thus assisting in acne management. These foods also contain zinc, vitamin E, selenium and protein, which are all key nutrients for tissue and collagen production and repair and cell regeneration within the skin. 

Fat-soluble vitamins, most importantly Vitamin E, may be effective in reducing UV damage in the skin. Avocados are rich in healthy monounsaturated fats, Vitamin E and Vitamin C. Leafy greens such as spinach, kale and celery, and nuts and seeds are also rich in Vitamin E and packed full of essential minerals and vitamins for healthy skin.

Skin Foods

Vitamin C plays a role in collagen synthesis and can have an anti-ageing effect. As an antioxidant, it fights off free radicals that can otherwise be damaging to the fibres that support skin structure (collagen and elastin). Kiwi fruits, mangoes, oranges and lemons are rich in Vitamin C. Berries such as blueberries, blackberries, strawberries and raspberries also have high levels of Vitamin C. They can help to prevent premature skin ageing, including preventing wrinkle development. The natural plant pigments in berries (polyohenols, flavonoids, anthocyanins and tannins) can help to make your skin appear glowing and vibrant.

Vitamin A (retinol) is one of the most widely acknowledged nutrients for healthy skin, promoting cell turnover. It is found in oily fish, milk, eggs, and orange and yellow vegetables. Vitamin B6, found in poultry, fish, and wholegrain cereals, is important for new cell production, skin repair and maintenance. Zinc also plays a similar role, and is abundant in oysters.

Foods that raise blood sugar levels too quickly (high GI foods) cause a quick release in the hormone insulin. This causes the oil glands in your skin to increase oil production, increasing susceptibility to acne. Low GI foods such as wholegrains and legumes prevent spikes in blood sugar levels. This is positive for skin health.  

Isoflavones have been shown to improve collagen and skin elasticity and reduce wrinkles. These are found in soy products including tofu, tempeh and soy milk. 

The most important contributor to skin health is water. Your body is more than 65% water, and your skin needs water to stay healthy and hydrated. It helps to flush toxins out of the body, which could build up in your skin resulting in clogged pores and acne. Aim for 2-3 litres of water per day. 

Love your body. Love nutrition.