We all want radiant and healthy skin and when we have skin based disorders those are very often outside manifestations of toxicity, mineral imbalances, oxidative stress, and inflammatory processes that are taking place within the body.

Many natural food sources rich in anti-oxidants and minerals help to balance this internal stress and promote radiant skin.

The most important nutritional consideration for healthy skin is to eat a varied diet that will provide the most important nutrients for healthy skin and keep skin moisturised with plenty of water.

Top 12 foods for healthy skin

1. Fatty fish such as salmon, mackerel, and herring, are excellent foods for healthy skin. They’re rich sources of omega-3 fatty acids, which are important for maintaining skin health.

Omega-3 fatty acids are necessary to help keep skin thick, supple, and moisturised. In fact, an omega-3 fatty acid deficiency can cause dry skin.

The omega-3 fats in fish reduce inflammation, which can cause redness and acne. They can even make your skin less sensitive to the sun’s harmful UV rays.

Fatty fish is also a source of vitamin E, one of the most important antioxidants for your skin. Getting enough vitamin E is essential for helping protect your skin against damage from free radicals and inflammation.

Lastly, fish provides zinc — a mineral that is vital as deficiency can lead to skin inflammation, lesions, and delayed wound healing.

2. Avocados are high in healthy fats. These benefit many functions in your body, including the health of your skin.

Getting enough of these fats is essential to help keep skin flexible and moisturized.

One study involving over 700 women found that a high intake of total fat — specifically the types of healthy fats found in avocados — was associated with more supple, springy skin and preliminary evidence also shows that avocados contain compounds that may help protect your skin from sun damage.

Avocados are also a good source of vitamin E, which is an important antioxidant that helps protect your skin from oxidative damage.

Interestingly, vitamin E seems to be more effective when combined with vitamin C another vitamin that is also essential for healthy skin. Your skin needs it to create collagen, which is the main structural protein that keeps your skin strong and healthy.

Vitamin C deficiency is also an antioxidant that helps protect your skin from damage caused by the sun and the environment, which can lead to signs of ageing.

3. Walnuts are a good source of essential fatty acids, which are fats that your body cannot make itself as they’re richer than most other nuts in both omega-3 and omega-6 fatty acids.

A diet too high in omega-6 fats may promote inflammation, including inflammatory conditions of your skin like psoriasis.

On the other hand, omega-3 fats reduce inflammation in your body — including in your skin (13Trusted Source).

While omega-6 fatty acids are plentiful in the Western diet, sources of omega-3 fatty acids are rare.

Because walnuts contain a good ratio of these fatty acids, they may help fight the potential inflammatory response to excessive omega-6.

What’s more, walnuts contain other nutrients such as zinc which is essential for your skin to function properly as a barrier. It’s also necessary for wound healing and combating both bacteria and inflammation.

Walnuts also provide small amounts of the antioxidants vitamin E and selenium, in addition to 4–5 grams of protein per ounce.

4. Sunflower seeds are a good sources of skin-boosting nutrients, including vitamin E, which is an important antioxidant for the skin.

5. Sweet potatoes are an excellent source of beta carotene, which acts as a natural sunblock and may protect your skin from sun damage.

Beta carotene is a nutrient found in oranges and vegetables such as carrots, spinach, and sweet potatoes and functions as provitamin A, which means it can be converted into vitamin A in your body.

Carotenoids like beta carotene help keep your skin healthy by acting as a natural sunblock.

When consumed, this antioxidant is incorporated into your skin and may help prevent and dry, wrinkled skin.

6. Red or yellow bell peppers are an excellent source of beta carotene, which your body converts into vitamin A.

They’re also one of the best sources of vitamin C which is the vitamin necessary for creating the protein collagen, which keeps skin firm and strong.

A large observational study involving women linked eating plenty of vitamin C to a reduced risk of wrinkled and dry skin with age.

7. Broccoli is full of many vitamins and minerals important for skin health, including zinc, vitamin A, and vitamin C.

It also contains lutein, a carotenoid that works like beta carotene and helps protect your skin from oxidative damage, which can cause your skin to become dry and wrinkled.

But broccoli florets also have a special compound called sulforaphane, which is a powerful protective agent against sun damage. It works in two ways: neutralizing harmful free radicals and switching on other protective systems in your body some impressive potential benefits.

Evidence suggests sulforaphane may also help maintain collagen levels in your skin.

8. Tomatoes are a great source of vitamin C and contain all of the major carotenoids, including lycopene.

They are rich in carotenoids, so they’re an excellent food for maintaining healthy skin and may also help prevent wrinkling.

Consider pairing carotenoid-rich foods like tomatoes with a source of fat, such as cheese or olive oil as fat increases your absorption of carotenoids.

9. Soy contains isoflavones,  plant compounds that can either mimic or block oestrogen in your body, and may benefit several parts of your body, including your skin.

Isoflavones have been shown to improve wrinkles, collagen, skin elasticity, and skin dryness, as well as protect your skin from UV damage.

One small study involving middle-aged women found that eating soy isoflavones every day for 8–12 weeks reduced fine wrinkles and improved skin elasticity  and in postmenopausal women, soy may also improve skin dryness and increase collagen, which helps keep your skin smooth and strong.

10. Dark chocolate and cocoa has a beneficial effect on your skin that has been shown in several studies.

After 6–12 weeks of consuming a cocoa powder high in antioxidants each day, participants in one study experienced thicker, more hydrated skin.

Their skin was also less rough and scaly, less sensitive to sunburn, and had better blood flow — which brings more nutrients to your skin.

Another study found that eating 20 grams of high-antioxidant dark chocolate per day could allow your skin to withstand over twice as much UV radiation before burning, compared with eating low-antioxidant chocolate.

Several other studies have observed similar results, including improvements in the appearance of wrinkles.

Make sure to choose dark chocolate with at least 70% cocoa to maximise the benefits and keep added sugar to a minimum – or that will affect your weight.

11. Green tea has powerful compounds called catechins and they work to improve the health of your skin in several ways.may help protect your skin from damage and ageing.

One 12-week study involving 60 women found that drinking green tea daily could reduce redness from sun exposure by up to 25% and it also improved the moisture, roughness, thickness, and elasticity of their skin.

12. Red grapes contain resveratrol, a compound that comes from their skin  and is credited with a wide range of health benefits, among them is reducing the effects of ageing.

This beneficial compound is also found in red wine but there’s not much evidence that the amount of resveratrol you get from a glass of red wine is enough to affect your skin.

So it’s not recommended to start drinking red wine just because of its potential health benefits, instead, you could increase your intake of red grapes or take a supplement.

Helpful information

What you eat can significantly affect your skin health so good nutrition, plenty of water can all make a difference.

Good skincare plays its part too, so boost your skin with Wellsprings face serum, containing essential hyaluronic acid and trace hormones oestrogen and progesterone to support your skin to stay supple, strong and beautiful.

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