Top 5 | Foods for the Skin

It is not just what we put on our skin that can make a difference, what we eat can have a massive effect on how our skin behaves too. I have studied nutrition at Post Graduate level and am registered with The Nutrition Society, so I do have a good understanding of how good nutrition affects the body. Treating the skin from the inside, in terms of eating well and feeding it with good nutrients, can have a beneficial effect. Here are my Top 5 foods to help improve the condition of your skin. 

Salmon (& other oily fish)

Salmon is rich in Omega 3 Fatty Acids which can help to reduce inflammation in the body, that can lead to excess oil production and consequently blocked pores. Eating one to two portions of Salmon a week will help to reduce this and also help to protect and repair the skin from sun damage and the ageing process. I like to bake or poach my salmon and eat with salad or roasted vegetables. Sushi/Sashimi is another good way of encorporating it. During the summer months, why not even cook it on the BBQ! Good vegetarian sources of Omega 3 are chia seeds and flax seeds.


Tomatoes contain lycopene which is one of the best defences for anti-ageing. Lycopene inhibits the activity of enzymes involved in the breakdown of collagen and therefore strengthen the skin, slowing down the ageing process. It also helps protect the skin from UV damage. Tomatoes are so easy to incorporate into the diet as they are inexpensive and can be eaten at every meal or as a snack.


Blueberries contain high levels of antioxidants, vitamin C and A. While vitamin C helps to maintain and repair the skin, vitamin A can be beneficial for acne sufferers as it neutralises oil production making it less likely to block pores causing acne. Blueberries are a great snack alone, but can also be added to yoghurt for a tasty dessert or to breakfast cereal or porridge in the morning.


Avocados are abundant in vitamin E which is vital to maintain healthy skin and hair. They are also high in Vitamin C, an antioxidant that is necessary to repair tissues in body and used to form collagen in the skin. Made into guacamole they are the most amazing snack and can also be incorporated into a salad or in a sandwich. My favourite! 


Almonds are a great source of protein, the building blocks of the skin and also vitamin E which can also help to protect skin against UV damage (although does not replace SPF!). They also contain a magnesium which helps in relieving stress which can be extremely detrimental to the behaviour of the skin. They can be eaten whole as a snack or added to cereals, salads and desserts. 

You should also make sure to drink plenty of water to hydrate the skin, one of the best things you can do for the skin!

How do you incorporate these foods into your diet?

Come and join me! 



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