When it comes to healthy, glowing skin, we often think about what we can put on our skin. But what we put on our plate can be just as important.Our skin is constantly renewing and repairing itself, and this process requires a steady supply of nutrients. A nourishing diet can provide the building blocks needed to support skin structure, hydration, antioxidant protection and a healthy inflammatory response.
Omega-3 Fats
Omega-3 fatty acids are essential fats that play an important role in maintaining healthy cell membranes and supporting the body’s inflammatory response. Including omega-3-rich foods regularly can be a simple way to nourish your skin as part of an overall healthy diet.
Foods to include: Oily fish such as salmon, sardines and mackerel, as well as chia seeds, flaxseeds, walnuts and hemp seeds.
Try adding chia or ground flaxseed to your breakfast, sprinkling hemp seeds over salads, or enjoying a serve of oily fish a few times a week.
Polyphenols
Polyphenols are naturally occurring plant compounds found in many colourful fruits, vegetables, herbs and beverages. They have antioxidant properties and help support the body’s natural defence systems against oxidative stress. The easiest way to increase your polyphenol intake? Eat a variety of plant foods and aim for plenty of colour on your plate.
Foods to include: Berries, apples, grapes, extra virgin olive oil, green tea, cacao, herbs and spices such as turmeric, cinnamon and rosemary.
Think berries with breakfast, extra virgin olive oil over your vegetables, or a cup of green tea during the day.
Antioxidant-Rich Foods
Our bodies naturally produce free radicals as part of everyday metabolism, while environmental factors can also contribute to oxidative stress. Antioxidants from food help support the body’s own protective systems.
Vitamins such as vitamin C and vitamin E, along with a wide variety of plant compounds, can contribute to a nutrient-dense diet that supports overall skin health.
Foods to include:Citrus fruits, kiwifruit, capsicum, tomatoes, leafy greens, berries, avocado, nuts and seeds.
A simple goal is to make your plate colourful. The more variety of whole plant foods you include, the wider the range of beneficial nutrients and plant compounds you’re consuming.
Protein: The Building Blocks of Healthy Skin
Protein is important for the growth, maintenance and repair of tissues throughout the body. Skin contains structural proteins such as collagen and elastin, making adequate protein intake an important part of a balanced diet.Rather than relying on highly processed protein products, start by building meals around wholefood sources of protein.Especially in the morning! Aim for wholefood sources.
Foods to include:Eggs, Greek yoghurt, cottage cheese, fish, chicken, lean meat, tofu, tempeh, legumes, lentils, nuts and seeds.
One of our favourite ways to start the day is with a protein-rich breakfast. Try eggs with avocado and spinach, Greek yoghurt with berries, chia and nuts, or a tofu scramble with plenty of vegetables.
There isn’t one single “skin food” that will transform your complexion overnight. Healthy skin is supported by your overall dietary pattern, alongside sleep, hydration, stress management, movement and appropriate skincare.
Supporting your skin doesn’t need to mean following a complicated diet or cutting out endless foods. Start with the basics: eat a variety of wholefoods, include plenty of colourful plants, prioritise quality protein and make room for healthy fats.
Kristan Richards BHSc Naturopathy
