If having healthier skin is one of your top wellness goals – and you love food – then this article is most certainly for you. During my naturopathic studies, there have been a few fundamentals about food which came up that seem to lay the foundation for our skin’s natural health. After implementing these basics, I’ve personally seen some effective & long-lasting results. Sharing these findings may be able to help others achieve their own personal skincare goals, so I’m going to walk you through exactly how I paved my own way towards healthier skin.

Here’s the thing about eating your way towards a healthier-looking skin: firstly, you have to understand how different foods react to the skin. If you’ve ever eaten something that’s caused a breakout or an allergic reaction, you’ll know how food can affect you. But did you know that there is an arsenal of nutrients found in certain foods that can enhance skin beauty – or, if ingested by other skin types, can do quite the opposite?

Turning the food you eat into a force of defense for healthier skin

The skin needs to receive vitamins & nutrients at a steady rate in order to aid in cell regeneration. Because of this, the skin is especially vulnerable to nutrient deficiencies and other imbalances; thus, ‘quick-fix’ forms of beauty maintenance have become very popular. The problem is it’s only just that: a quick fix. Our skin will continue to reflect our inner, overall health, so a long-term plan is what you’ll need to achieve long-term results.

By making the right food choices, you can ensure that everything you eat will promote the way your skin looks and feels.

Step 1: Always look for foods high in…

• antioxidants
• fibre
• high quality protein
• essential fats

Antioxidants are found in most foods that have a bright colour. And I’m not talking red jelly beans – I’m talking about your yellow, green, red, purple fruits & vegetables. Eating a rainbow-coloured diet will increase the amount of antioxidants that are circulating in your body. They protect the body from cell & tissue damage and will neutralise free radicals, which wreak havoc within the body – seen as symptoms such as wrinkles or sagging skin.

Fibre is highest in fruit, vegetables, legumes & grains. Eating a high amount of fibre with each meal will not only eliminate toxic waste from the body, but will also improve digestive function on the whole. This is important because if your digestive system is not working at its optimal setting, toxins will find another way out of the body – and that is usually through the skin.

High quality protein can be found in lean meats, fish, chicken, eggs, a variety of nuts, as well as in some (but not all) dairy foods. As with any animal products, source organic, and whenever possible, make sure they’ve been grass-fed; this is not only better for the welfare of the animals, but also reduces the amount of medication (used on the animals) that would carry over into your body.

Plant-derived proteins can provide an alternative to animal proteins. Food combining, however, is required. The best way to get complete proteins from plants is by consuming legumes, whole grains & seeds in one sitting or within a 4 hour period. Plant protein should be included as part of your overall protein consumption since animal-sourced proteins are also pro-inflammatory. The body can efficiently deal with about a palm-sized amount of protein with every meal. (Implementing protein consumption throughout the day will not only increase your energy, but will also improve the elasticity & firmness of the skin.)

Essential fats – like Omega 3 found in oily fish, flaxseed (linseed) oil, avocados & nuts – are good & essential for the body. These fats become part of a protective layer on every single cell, acting as a lubricant or moisturiser inside the body.

Note: You’ll want to be getting an ample amount of each group of food daily, but be sure to have antioxidants & protein with each & every meal and snack.

Step 2: Try not to…

• follow fad diets
• eat sporadically
• drink (or eat) excessive amounts of caffeine

Fad diets are usually not sustainable for the body. They typically restrict what you can eat, which in turn slows down your metabolism; this does not profit your body nor your skin.

Eating sporadically limits how much energy you maintain throughout the day, often showing up as fatigue. Eating three sensibly sized meals – with snacks in between – will sustain a noticeable vitality.

Consuming too much caffeine depletes your body’s source of vitamin C (the vitamin that promotes collagen formation & skin regeneration). It also dehydrates the body, leaving your skin with a lacklustre look.

Step 3: Opt for foods with…

• vitamin B3
• vitamin C
• vitamin E
• silica
• zinc

Vitamin B3 increases the production (while decreasing breakdown) of collagen. Because of this, B3 is very much loved by the skin. It can also minimise pore size and smooth out the texture of the skin. The best sources of food containing vitamin B3 are tuna, portobello mushrooms, fresh green peas, and sunflower seeds.

Vitamin C is essential for the repair and growth of cells & tissues. It’s required for the production of collagen, and in turn will assist in skin elasticity, wound healing and the maintenance of healthy cartilage. Foods high in vitamin C include green leafy vegetables, berries, tomatoes and broccoli.

Vitamin E is already renowned in the skincare world, especially because of its effectiveness as an antioxidant. Vitamin E also helps to reduce scarring, stretch marks and age-related blemishes. Some of the best sources of vitamin E are nuts & seeds – such as almonds, hazelnuts and sunflower seeds.

Silica is a mineral and an integral component for the body – more specifically, for the hair, skin and nails. Silica can be integrated into your diet by eating sprouts and other similarly structured vegetables. These can include alfalfa, as well as leeks, asparagus, celery and rhubarb.

Zinc is also essential for the body and a powerful antioxidant. It is similarly helpful towards wound healing, and a vital nutrient for the immune system. Foods high in zinc are pumpkin seeds, mussels and oysters.

Conclusion

Making the right food choices over a long period of time is key here – and by following the above guideline, you will ensure that the food you eat will be working simultaneously on the inner health of your body, reflecting every way your skin looks & feels. For me, it’s a fool-proof plan that always gets me the results I’m looking for, even when I’ve steered far off-track.

Has it worked for you, too? Or do you have some specific ace up your sleeve when it comes to food & good skin? Let me know in the comments below.

Editor’s Note: This article was originally published in October 2014 and was updated in August 2018 for accuracy.