Foods That Are Good for Your Skin


Rosie Mansfield

Did you know the skin is the human body's largest and fastest growing organ? I know, fascinating. Also meaning we better take good care of it and here is how we should be nourishing it both on the inside and out.


Just so you know the ‘eat your five a day’ saying isn’t going anywhere. Fruits and vegetables should make up the foundation of your diet and conveniently they are the easiest way to also get your antioxidant fix to help with free radical damage which can prematurely age your skin. Some of my favourite super skin antioxidants are Vitamin C found in berries, kiwi, melon and capsicums. Selenium rich foods found in fish, brazil nuts, cashew nuts, sunflower seeds, walnuts and wholemeal bread. Vitamin E found in almonds, avocado, hazelnuts, pine nuts and sunflower and green leafy vegetables. But two of my absolute favourites skin focused fruits and vegetables are watermelon and cucumber as not only will they give you a solid punch of vitamins and minerals, but they will hit your skin with some quality hydration too. Still confused? Simply reach for all the brightest coloured produce in the fresh food aisles of the supermarket.

Omega 3 fatty acids.

Monounsaturated and polyunsaturated fats are basically a natural moisturiser for your skin as they play an essential role in the layers of the skin. Foods rich in particularly with essential omega 3 fatty acids include salmon, sardines, mackerel, anchovies, avocados, oily fish, walnuts, flaxseeds, chia seeds and hemp seeds.

Gut friendly food.

You have probably heard of the gut-brain connection, but there is also a gut-skin connection too. Sometimes your skin may even tell you that your gut needs some TLC before any symptoms occur in that area. Why? Well when the gut isn’t absorbing properly and there are not many nutrients to go around, the skin is the first corner they skip so the heart, liver and brain can have them. Many things can throw our gut bacteria out of balance, from stress to seasonal changes, so some healthy gut bacteria foods to strengthen the good flora can include kimchi, kefir, sauerkraut, yoghurt, and kombucha.

Drink water.

Dry skin, is unhappy skin. We want to hydrate with at least 2 litres+ water every day. My advice is to watch the clock, set your alarm if you have to and drink on the hour, every hour. Remember tea and coffee are mild diuretics, so increase urination; meaning you may feel dehydrated. However, exfoliating with coffee beans once a week is one very easy way to look after your skin.

One of the easiest ways to improve your skin health it to limit processed package foods as they tend to be loaded with sugar, saturated fats and trans fats.

It doesn’t just come down to food though, some lifestyle habits to make sure you follow are to always leave the house with a broad-spectrum SPF 50 on your skin, avoid smoking, avoid excessive alcohol consumption and prioritise a good sleeping regime.

Rosie Mansfield

Please note: Rosie's blog is general advice only. For further information on this topic please consult your healthcare professional.

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