Best Foods for Healthy Skin

Amidst busy lifestyles and also being constantly bombarded by media advertising for a ton of skin care products which we often do not need, people often forget that the best way to have a healthy radiant complexion starts with eating a healthy, balanced diet.

Although research on the best foods for healthy skin is limited, it is important to understand that what we eat does matter, as we are what we eat.

We need to nourish our skin to keep it as healthy as possible and know what are the best foods for our skin.

Nutrients for Healthy Skin

Recent research has shown that the skin requires certain vitamins, minerals and antioxidants that nourish the skin, making it appear youthful and healthy. Silica, Zinc, Selenium, Omega-3 fatty acids and Vitamins A, C and E are among the essential nutrients to consume for healthy, young-looking skin.

Fish Oil is rich is long-chain omega-3 fatty acids EPA and DHA and should be part of a balanced diet.  These omega-3 fatty acids are considered essential fatty acids for optimum health. Omega-3 may contribute to healthy skin, a healthy heart, brain function and is thought to aid in the treatment of a range of conditions such as diabetes, hypertension, high cholesterol, heart disease, asthma, eczema, psoriasis, inflammation and rheumatoid arthritis.

Fish oil can be consumed by eating fish such as tuna, salmon, sardines, mackerel and trout, as these are considered “oily fish” and have higher levels of omega-3 fatty acids than other species.

Antioxidants such as beta-carotene and vitamins C, E, and A seem to have a protective effect for the skin as they can prevent the damage caused by unstable molecules known as free radicals. Such free radical molecules are harmful to skin cells and cause signs of aging.

One of the best ways to get more antioxidants is to eat a wide variety of fruits and vegetables. Eating plenty of antioxidant-rich fruits and vegetables is good not only good for our skin but for our whole body as well.

To ensure that we are taking in all the necessary nutrients, it is recommended that we should have as much variety and color as possible in our diet.

 Some skin-friendly foods:  Best Foods for Healthy Skin

  • Apricots, carrots and other yellow and orange fruits and vegetables
  • Blueberries
  • Spinach and other green leafy vegetables
  • Tomatoes
  • Beans, peas and lentils
  • Fish, especially salmon
  • Nuts


Simple ways to get the vitamins and other nutrients your skin needs

Try snacking on blueberries, strawberries, grapefruit, kale, spinach, and different kinds of peppers.

Add a little tomato paste, which contains an antioxidant called lycopene, to stir-fried vegetables, brown rice, or quinoa.

Include foods that are high in omega-3 fatty acids, including wild salmon, sardines, fortified eggs, and walnuts in your salads.

As our body cannot manufacture omega-3 fatty acids, we either need to get them from food or through supplements.

If you don’t like fish, or find it hard to consume as often as recommended (NHMRC recommends two 150g serves of oily fish a week as part of a balanced diet), then supplements are also a great way to get omega-3 fatty acids into your diet.  Supplements also help those who are concerned about the levels of mercury found in some larger fish species.  Quality fish oil supplements won’t leave your breath smelling fishy or carry an after taste.



Ideally, the best way to get the nutrients you need is to have a healthy, balanced diet.

However, if you are not eating a balanced diet, taking an over-the-counter daily multivitamin with minerals supplement will help to boost your nutrient intake.

In particular, if you are someone who spends a lot of time outdoors or are exposed to high levels of air pollution and second-hand smoke will benefit from taking a supplement and using topical applications rich in antioxidants e.g. creams and serums that contain vitamins A, C and E.

Retinol Vitamin A Serum


Are you getting enough of the right nutrients from the foods you eat or do you need any supplements?

I would love to hear from you!

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