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7 Tips For a Healthy Skin Diet

by Sandy Taylor

Eating Right is Essential for Healthy, Supple Skin. Many people overlook the importance of diet on the skin. They say “you are what you eat” and this is very true, espeically for skincare and beauty.

In this post, we will go through the 7 tips you need to know for healthy, glowing and clear skin.

1 – Eat an Adequate Quantity of Fruits and Vegetables Daily

Fruits and vegetables contain antioxidants that protect the skin from damage by free radicals. Free radicals are natural agents such as smoking, sunlight, and air pollution that cause damage to the skin such as wrinkles and discoloured skin spots. 

Eat five portions of fruit and vegetables daily. Beta carotene and lutein are powerful antioxidants that encourage normal skin cell development and a healthy complexion. Beta carotene is found in carrots, pumpkin, and sweet potatoes, and lutein found in kale, spinach, and papaya. 

2 – Boosters of Your Skin Health: Vitamin A, Vitamin C, Vitamin E

Vitamin A is an essential antioxidant for skin repair. Oranges, carrots, leafy greens, eggs, low-fat dairy foods, and cantaloupes are loaded with vitamin A. These foods help avoid dry, flaky skin with wrinkles and brown spots. Also, skin products with vitamin A called retinoids treat acne and other skin conditions. These products restore the skin’s natural moisture and make wrinkles and dark spots less noticeable.

Vitamin C is an antioxidant used to promote skin health, to help blemishes heal quickly, and support the immune system. Oranges, strawberries, blueberries, and blackcurrants are especially rich in this antioxidant. 

Vitamin C is also necessary to produce collagen, which strengthens the capillaries that make up the skin, providing firmness to the skin. 

Supplementing vitamin C into your diet helps reverse minor sun damage to the skin. The sun can be tough on collagen and elastin in the skin; these proteins are responsible for keeping the skin firm. When vitamin levels seem low, try incorporating foods like red bell peppers, citrus fruits, papayas, kiwi, broccoli, and brussels sprouts into your diet to increase vitamin C levels, and restore the skin’s firmness.

Vitamin E protects the skin from sun damage and saves the skin from inflammation. Corn oils, sunflower seeds, pine nuts, avocado, olives, spinach, asparagus, leafy greens, hazelnuts, and almonds are rich in vitamin E and boost skin health.

3 – Say NO to Crash Diets

Repetitive weight loss and regain reflects negatively on the skin, causing sagging, stretch marks, and wrinkles. Crash diets also lack essential vitamins and minerals, which can also adversely impact the appearance of your skin. If you are trying to lose weight, consult an expert at a beauty clinic in Stevenage. This ensures you have all the facts first, and that you choose the right diet plan for your body and your complexion.  

4 – Selenium for Healthy Skin

Selenium is another powerful antioxidant. It works with vitamins C and E in supporting the immune system. Studies show that a selenium-rich diet helps protect against ageing and sun damage. This mineral helps protect the skin from cells that gather free radicals and cause damage such as wrinkles and dry skin, tissue damage, and in extreme cases, skin cancer. 

Brazil nuts, button mushrooms, shrimp, fish, shellfish, eggs, tomatoes, and broccoli are excellent sources of this mineral. You only need to eat four brazil nuts to provide the recommended daily amount of selenium. 

5 – Importance of Omega-3 and Other Healthy Fats

Omega-3s and omega-6s are healthy fats that keep the skin healthily oily, to avoid dry spots and skin discolouration. These essential fatty acids cannot be made inside the body; they must be consumed through your diet. Oily fish and plant sources such as chia seeds and walnuts encourage the body to produce anti-inflammatory compounds, a solution to conditions like eczema and psoriasis. Also, avocados, nuts, and seeds provide essential fatty acids that act as natural moisturisers to the skin. 

6 – Include Antioxidants in Your Diet

Antioxidants protect your skin cells from experiencing damage as a result of free radicals. Colourful fruits and veggies like berries, tomatoes, beets, and tangerines are high in antioxidants and should be included in your diet for healthy skin cell development.

7 – Keep Your Skin Hydrated

Try to drink six to eight glasses of water every day. Your skin requires moisture to add volume and elasticity. All fluids provide moisture to the skin, but water is the best choice for hydrated skin. Caffeine-free herbal tea is another good hydration agent, as well as fruits and vegetables high in water content such as watermelon and cucumber. The water in fruits, veggies, juice, and milk can count toward your total hydration requirement. The added benefit with these alternatives is that they are rich in minerals and vitamins that increase the rate at which the body and skin hydrate.

Dehydration causes the skin to look dry and dull. Drinking water keeps your skin moist so that fine lines and wrinkles are less noticeable. Water helps the skin glow and allows your cells to take in nutrients and dispose of toxins. Overall, hydrated skin is healthy skin. 

Avoid smoking and excessively drinking alcohol, as these behaviours dehydrate the skin and the body. Instead, implement the eight glasses per day goal. 

Consume a well-balanced diet and drink plenty of water for a healthy and youthful glow. 


Author’s BioEstablished in 2007, Aesthetics is an award-winning Facial and Aesthetics Centre of Excellence in Stevenage, Hertfordshire. Aesthetics offers a wide range of facial rejuvenation treatments to give clients a smoother, beautiful and more youthful appearance. 

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