Get the glow: can diet play a role in skin health?

What if supporting healthy skin started in your kitchen, not your bathroom cabinet? A well-balanced, varied diet gives your skin the good stuff it needs – the nutrients, vitamins, minerals and antioxidants that can contribute to normal skin function.^{1,2 "}Just like skincare products and supplements, dietary changes work gradually and require consistency. But nutrition can play a long-term role in maintaining skin health,” says our nutritionist, Madalena Vieira Costa.

Food delivers the majority of our vitamins, especially from fruits and vegetables, providing us with nutrients like vitamin C, vitamin E and selenium. What we eat supplies important antioxidants that support our overall wellbeing, including your skin.

It’s not just about colour, it’s about the nutrients they contain. Whole foods containing particular colours have specific properties. “Look out for yellow and green fruits or vegetables like carrots, sweet potatoes, spinach, red peppers, mango, apricots, as well as eggs, liver, oily fish and dairy products,” says Madalena.³ Yellow, orange, red and dark green foods contain large amounts of beta-carotene, which is converted by the body into vitamin A, contributing to the maintenance of normal skin.

One of the best ways to get more antioxidants is to eat at least five servings of fruits and vegetables per day.⁵ The fruits and veggies with the most intense colours are the ones richest in antioxidants; think about building a rainbow of foods on your plate, including green veggies like kale, fruits such as kiwi, orange pumpkins or satsumas, red peppers and tomatoes.⁶

Six foods with a high water content are:

Foods that contain a high percentage of water help you reach your daily intake. A study found that dietary water (that’s water in your food) is beneficial for health. Drinking more water can be good for your overall wellbeing and your diet can help your skin stay healthy and function better too.⁸ So try putting hydrating foods on the menu in warmer weather. Let's look at some foods that may support your skin...

Sometimes it’s the smallest things that make the biggest difference. These tiny seeds may look unassuming, but they’re naturally packed with fibre, protein, omega-3, antioxidants, selenium (which contributes to the protection of cells from oxidative stress) and zinc. Plus, they taste delicious when soaked in water (or any liquid).

Naturally rich in antioxidants and minerals, these mildly sweet, buttery nuts offer more than just a delicious crunch. They’re high in selenium, a mineral with antioxidant properties – and just two to three of them provide 100% of your recommended daily intake. “Selenium is a trace mineral with antioxidant properties, helping to protect cells from oxidative stress. Including selenium-rich foods as part of a balanced diet supports the body’s normal antioxidant responses including the skin,” says Madalena.¹

Ginger shots are usually bursting with the natural zing of ginger, a splash of bright lemon and often a touch of agave, making them a bold and refreshing addition to your routine. With vitamin C to support the normal function of your immune system, they’re a simple, convenient option to enjoy as part of a varied and balanced diet. Ginger shots are plant-based and offer a punchy flavour that fits easily into those busy mornings or moments when you need something a little different.

With a deep purple colour, beetroot’s earthy notes create a naturally sweet, rich and surprisingly smooth drink. Beyond its beautiful colour and taste, beetroot juice is a source of natural dietary nitrate, a compound that has been widely researched. Drinking it is a simple, convenient way to introduce more beetroot into your diet, whether served chilled on its own or alongside a meal.

Eating a healthy, balanced diet not only nourishes you from within but it may also help to support healthy skin too. Feeling hungry for more? Discover five healthy foods to enjoy every day. Heard of the gut-skin axis? With help from a dietician, we look at how your gut can be connected to your skin.

Disclaimer – This article provides informational advice and is not a substitute for medical care. Working with experts for accuracy, we take great care to ensure the information is up-to-date and relevant. However, you should always consult your GP or healthcare professional before using supplements or alternative products, particularly if you have medical conditions or are under supervision.