Eat your way to better skin

Who doesn’t love food? Who doesn’t love having good skin? There’s plenty of evidence to suggest that, amongst other things, food is one factor which has a significant impact on our skin. Here are nine foods and drinks which you might want to add to your diet or increase your intake of, if you’re looking for a simple way to better skin!


Full of fatty acids, walnuts are richer than most other nuts in both omega-3 and omega-6 fatty acids. Omega-3 fats help to reduce inflammation of the skin.
Walnuts also contain Zinc which is fundamental for the skin to function properly as a barrier, as well as good for wound healing and fighting both bacteria and inflammation. Walnuts also contain antioxidants.


Sunflower seeds

Nuts and seeds are good sources of nutrients that are important for healthy skin. Sunflower seeds are a great source of nutrients, vitamins and antioxidants. Sunflower seeds are also a great source of of linoleic acid, an essential fat that helps your skin stay thick, flexible and moisturised, perfect for anyone with dry skin!


Fatty fish, like salmon, are great for healthy skin. They are rich sources of omega-3 fatty acids which are important for maintaining healthy skin. They help keep skin thick, supple and moisturised. The omega-3 fats also help reduce inflammation, which can be the cause of redness and acne, and even make your skin less sensitive to the sun's harmful UV rays. They're also a source of high-quality protein, maintain the strength and integrity of the skin.


Getting enough of the fats in avocados is important for keeping skin supple and moisturized. 

Studies have also shown that avocados contain compounds that may protect the skin against sun damage. UV damage to the skin can cause signs of aging, such as wrinkling. 

Avocados are high in healthy fats and contain vitamins E and C, which are important for healthy skin. They may also contain compounds that protect the skin from sun damage.


Red or Yellow Bell Peppers

Bell peppers are an excellent source of beta-carotene.

They are also one of the best sources of vitamin C, an antioxidant that's necessary for creating the protein collagen, which keeps skin firm and strong.


Broccoli is full of vitamins and minerals important for skin health, including zinc, vitamin A and vitamin C.

It also contains lutein which helps protects the skin from oxidative damage, which can cause skin to become dry and wrinkled. 

Broccili contains sulforaphane which works as a powerful protective agent against sun damage. There is also evidence to suggest that it helps maintain collagen levels in the skin.



Tomatoes are a great source of vitamin C. They also contain beta-carotene, lutein and lycopene which have been shown to protect the skin against damage from the sun and may also help prevent wrinkling.



Soy contains plant compounds that can either imitate or block estrogen in the body. 

Soy can help reduce signs of aging skin and improve the skin’s elasticity.

Dark Chocolate

One study found that after 6–12 weeks of consuming a cocoa powder high in antioxidants, people had thicker, more hydrated skin. Their skin was also less rough and scaly, less sensitive to sunburn and had better blood flow, which brings more nutrients to the skin.

Cocoa may be just what we need for keeping skin young and protected from damage. It’s best to choose dark chocolate with at least 70% cocoa in order to maximize the health benefits and keep added sugar to a minimum. 

dark chocolate

Green Tea

As I’ve mentioned in previous blogs, green tea is also a great treatment for skin. It has the ability to protect your skin from damage and aging. 

The catechins found in green tea are powerful antioxidants that can protect skin against sun damage and reduce skin redness, as well as improve the hydration, thickness and elasticity of skin.