Most people think of lotions, creams, and serums when they want to improve their skin. However, the appearance of our skin is partly determined by what is happening inside our bodies. By focusing on specific nutrients and making mindful lifestyle choices, we can nourish our skin from within and achieve a radiant, healthy glow.
The Foundation of Healthy Skin: Nutrition and Lifestyle
Maintaining a healthy glow starts from the inside, and certain nutrients have been shown to support skin health. Managing stress and fine-tuning your skincare regime also matters. Aging is enhanced by overexposure to the sun, tanning beds, harsh soaps, chemicals, and a poor diet.
Top Tips for Eating Your Way to Glowing Skin
Here are some essential tips for incorporating skin-healthy foods into your daily diet:
1. Eat a Minimum of Five Portions of Fruit and Vegetables Every Day
Fruits and vegetables contain powerful antioxidants that help protect skin from cellular damage caused by free radicals, which can be triggered by smoking, pollution, and sunlight. Aim for at least five portions a day, choosing a rainbow of colorful fruits and vegetables. Beta-carotene, found in orange fruits and vegetables like carrots, sweet potatoes, and pumpkins, and lutein, found in kale, papaya, and spinach, are essential for normal skin cell development and a healthy skin tone.
2. Get Your Vitamin C
Vitamin C supports the immune system, promotes radiant skin, and helps blemishes heal. Key for producing collagen, the protein that forms the scaffolding that keeps our skin plump and supported, and strengthens the blood capillaries that supply the blood that nourishes our skin. The best sources are blackcurrants, blueberries, broccoli, guava, kiwi fruits, oranges, papaya, strawberries, and sweet potatoes.
Read also: The Hoxsey Diet
3. Eat Enough Vitamin E
Vitamin E plays a key role in protecting the skin from oxidative (cell) damage and photo-aging. Foods high in vitamin E include almonds, avocados, hazelnuts, pine nuts, and sunflower and pumpkin seed oil.
4. Stock Up on Selenium
Selenium is a powerful antioxidant that works alongside vitamins C and E. A selenium-rich diet may help protect against skin cancer, sun damage, and age spots. Eat Brazil nuts, fish, shellfish, eggs, wheatgerm, tomatoes, and broccoli. Just two or three Brazil nuts will provide your recommended daily amount.
5. Eat Plenty of Zinc
Zinc keeps skin supple by supporting the normal functioning of oil-producing glands in the skin. It’s also involved in the healing process and helps repair skin damage. Zinc-rich foods include fish, lean red meat, wholegrains, poultry, nuts, seeds, and shellfish.
6. Include Healthy Fats
Certain fats act as a natural moisturizer for your skin, keeping it supple from the inside and improving elasticity. These fats include the monounsaturated and polyunsaturated varieties found in avocados, oily fish, nuts, and seeds, which are cleverly packaged with a healthy dose of valuable vitamin E. Pay special attention to food sources of a polyunsaturated fat called omega-3 fatty acids, which are anti-inflammatory and may help alleviate skin conditions like eczema and psoriasis, and also form the building blocks of healthy skin. You can find omega-3 fatty acids in oily fish such as salmon, trout, and sardines, as well as plant sources including flaxseed, chia seeds, walnuts, and rapeseed oil.
7. Eat More Phyto-Estrogens
Phyto-estrogens are natural compounds found in plants with a similar structure to the female sex hormone estrogen, thought to help keep our natural hormones in balance. This is important because estrogen plays an important role in skin health, especially in supporting skin structure and minimizing skin damage. There are different types of plant ‘estrogen’ - some are found in soya (isoflavones) such as tofu and tempeh, while others are found in the fiber of wholegrains, fruit, vegetables, and flaxseed (lignans).
Read also: Walnut Keto Guide
8. Drink Six to Eight Glasses of Water a Day
Skin needs moisture to stay flexible. Even mild dehydration may leave your skin looking dry, tired, and slightly grey. Experts recommend we drink six to eight glasses of water a day. All fluids count towards your daily allowance, but water is best. If you work in an office, keep a large bottle of water on your desk to remind you to drink. Caffeine-free herbal teas are good, too. Don't forget that some fruit and vegetables, such as watermelon, courgette, and cucumber, also contribute fluids - the added benefit is that the minerals they contain will increase the rate you hydrate your body and skin.
9. Choose Low-GI Carbs
The glycaemic index (GI) is a system that ranks carbohydrate-based foods on how slowly or quickly they are broken down in the body to glucose. Try to eat plenty of beans, pulses, porridge, and other low-GI, slow-releasing carbohydrates. These carbs release their energy into the blood stream gradually, providing you with a steady supply of energy and leaving you feeling satisfied and less likely to snack. Avoid high-GI carbohydrates such as biscuits and sugary drinks, as they lead to production of insulin, which may damage collagen and accelerate wrinkles.
10. Don't Crash Diet
Repeatedly losing and regaining weight will take its toll on your skin, causing sagging, wrinkles, and stretch marks. Crash diets are often deficient in essential vitamins and minerals, too. Over long periods of time, this type of dieting will reflect on your skin. Smoking and excessive alcohol consumption are two other lifestyle factors that will impact the look and appearance of your skin.
Addressing Specific Skin Conditions Through Diet
Does Diet Affect Acne?
Acne is commonly linked to changes in hormone levels at puberty and peri-menopause. Fluctuating hormones can stimulate the oil-producing glands, which can trigger an inflammatory response and lead to signs of acne.
To minimize acne:
Read also: Weight Loss with Low-FODMAP
- Cut back on saturated and hydrogenated fats in margarines and processed foods.
- Eliminate junk food and foods high in sugar, such as cakes and biscuits.
- Eat more raw vegetables, wholegrains, fresh fruit, and fish.
- Include foods rich in selenium, such as Brazil nuts, cashew nuts, fresh tuna, sunflower seeds, walnuts, and wholemeal bread.
- Consider a Mediterranean diet, which has been linked with reduced acne severity.
Does Diet Affect Psoriasis?
Psoriasis is characterized by red skin patches with silvery scales, most commonly on the elbows and knees. These patches are caused by rapid growth and turnover of cells in the outer layer of the skin. Patches can be itchy and sore, and, in severe cases, the skin may crack and bleed.
Consider these dietary changes:
- Minimize saturated fat from red and processed meats.
- Focus on healthy fats, including omega-3 fatty acids, from oily varieties of fish as well as cold-pressed nut and seed oils.
- Consider including anti-inflammatory herbs and spices such as turmeric, ginger, cumin, fennel, rosemary, and garlic.
Does Diet Affect Eczema?
Eczema is a skin condition that usually begins as patchy redness - often on the hands, but can appear anywhere on the skin. One of the most common triggers is a food sensitivity.
To help alleviate symptoms, be sure to include foods rich in omega-3 fatty acids, zinc, and vitamin E.
7-Day Meal Plan for Glowing Skin
This 7-day plan provides inspiration and doesn’t need to be followed exactly to reap the benefits. This 7-day plan is set at 1,800 calories to support your overall health. Each day provides at least 62 g of protein and 33 g of fiber to support healthy skin. This plan prioritizes anti-inflammatory foods, healthy fats, and antioxidant-rich foods.
Note: The breakfasts range from 343 to 420 calories, while the lunches span 430 to 498 calories.
Day 1
- Breakfast: Oatmeal topped with berries and a sprinkle of nuts.
- Lunch: Salad with grilled salmon. Salmon is packed with omega-3 fatty acids, which help maintain your skin’s natural moisture barrier.
- Dinner: Lentil soup with a side of steamed broccoli. Lentils are a great source of protein and fibre, contributing to a healthy gut, which in turn benefits your skin.
Day 2
- Breakfast: Chia seed pudding topped with walnuts and berries.
- Lunch: Tuna salad sandwich on whole-grain bread.
- Dinner: Salmon fillet baked with lemon and herbs.
Day 3
- Breakfast: Citrus fruit salad with a side of Greek yogurt.
- Lunch: Chicken or tofu stir-fry with plenty of bell peppers and broccoli.
- Dinner: Shrimp and vegetable skewers with a quinoa salad.
Day 4
- Breakfast: Sweet potato and spinach omelet.
- Lunch: Salad with grilled tofu and a variety of colourful vegetables.
- Dinner: Lentil curry with brown rice.
Day 5
- Breakfast: Smoothie with pumpkin seeds, spinach, and berries.
- Lunch: Chickpea salad sandwich on whole-grain bread.
- Dinner: Lentil stew with a side of roasted vegetables.
Day 6
- Breakfast: Greek yogurt topped with berries and a sprinkle of granola.
- Lunch: Salad with grilled chicken or tofu and a variety of fermented vegetables like kimchi or sauerkraut.
- Dinner: Vegetable and tofu stir-fry with brown rice.
Day 7
- Breakfast: Hydrating and antioxidant-rich smoothie. Blend together a handful of spinach, a cup of mixed berries, half a cucumber, and a cup of coconut water.
- Lunch: A colourful salad with grilled chicken.
- Dinner: A stir-fry with brown rice and plenty of vegetables.
Beauty Habits That Enhance Skin From Within
Nutrition alone isn’t enough. Eating right works best when paired with lifestyle practices that support your body's natural repair processes. Sleep quality, in particular, has a direct impact on skin cell regeneration. Meanwhile, stress management prevents cortisol spikes that trigger breakouts and accelerate aging. Finally, simple timing adjustments to your eating and drinking habits can amplify the benefits of skin-supporting nutrients.
Hydration Timing and Electrolyte Balance
Drink water between meals rather than with food to optimize nutrient absorption. Adding a pinch of sea salt and lemon to morning water helps maintain electrolyte balance that keeps skin cells plump. Herbal teas, such as rooibos and chamomile, provide additional antioxidants while contributing to your daily fluid intake. Coconut water offers natural electrolytes without added sugars that can trigger inflammation.
Sleep, Cortisol, and Skin Repair
Your skin repairs itself most actively between 10 PM and 2 AM when growth hormone production peaks. Eating your last meal three hours before bedtime allows digestive processes to complete before the repair cycle begins. Magnesium-rich foods, such as pumpkin seeds and dark leafy greens, eaten earlier in the day, support better sleep quality and reduced cortisol levels.
Avoiding Sugar and Alcohol Flare-Ups
Both sugar and alcohol trigger inflammatory pathways that show up on your skin within hours. Sugar causes glycation, a process that damages collagen and leads to the formation of advanced glycation end-products, contributing to accelerated aging. Alcohol dehydrates skin cells and depletes B vitamins needed for cellular repair. When you do indulge, follow with extra water and antioxidant-rich foods to minimize damage.