Top 5: Skin Health

Skin issues are a problem that many people have to deal with on a regular basis. Acne, psoriasis, rosacea, dullness, eczema, dry skin and oily skin, the list goes on. While many of these are clinical conditions that can require proper treatment, our diet also has an undeniable impact on our skin health. Our skin is our body's largest defence system, it protects our body from everything in the outside world and is actually an organ. Therefore, it requires a lot of nutrients to function properly and be at its best. While a perfect diet may not completely solve your skin woes, many people find that improving their diet improves their skin. A balanced diet with lots of fresh fruits, vegetables and water is best for our skin, but there are a few specific nutrients that are particularly important.


An essential mineral that is key to so many functions in our body, in our skin it promotes healing, has anti-inflammatory effects and helps our cell membranes. Research is showing that zinc may be beneficial for acne sufferers, a study found that people with severe acne had significantly lower zinc levels than those with normal skin! Many people find that upping their zinc intake improves their skin, it is likely that zinc helps heal blemishes and reduces the inflammation in the complexion that is a major part of acne. To increase your zinc intake, include foods such as beef, lamb, crab, lobster, oysters, chickpeas, pumpkin seeds, cashews and even dark chocolate!



Vitamin C is one of the most powerful antioxidants, meaning that it neutralises free radicals that cause stress to your cells. It is extremely popular in ant-ageing skincare for its ability to brighten the skin, repair damage, protect from UV rays and boost collagen production. It is also essential in your diet and works from the inside-out to repair your skin cells, prevent further damage and boost your skins elasticity - leaving the cells healthy and glowing.  Bell peppers, citrus fruits, dark leafy greens, tomatoes and kiwis are all great sources of vitamin C!



Another great antioxidant, this vitamin also detoxifies and protects the skin. It is a powerful anti-inflammatory, moisturiser and it promotes wound healing. Overall vitamin E repairs your cells and maintains them in great condition - keeping your skin calm, hydrated and healthy. Some great sources of vitamin E include almonds, sweet potato, sunflower seeds, pumpkin seeds, spinach, kale, avocado and vegetable and nut oils.



Otherwise known as your omega-3 and omega-6 fatty acids, one of their main effects is to reduce inflammation. In the skin this means that they calm the tissue and help repair it, reducing redness and irritation. They also balance your skin's moisture levels! Eat a diet rich in fish (particularly mackerel, tuna and salmon), walnuts, chia seeds, flaxseed, rapeseed oil, nuts, seeds and dark green leafy vegetables. 



You may have heard of vitamin A used in skincare products - retinols and roaccutane are both forms of vitamin A that are proven to help skin texture and acne. This is because it stimulates cell production and turnover which keeps your skin looking fresh and youthful. It is just as beneficial in our diet, in fact, severe vitamin A deficiency is known to cause some rather nasty skin conditions. It is also another antioxidant, reducing inflammation and keeping the skin generally healthy. The good news is, it is fairly easy to reach your recommended intake as there are quite a few foods that are packed with it! Carrots, sweet potato, kale, red peppers and liver are all great sources.

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