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  • Writer's pictureLara Buckle

Nutrition and Skin Health: How Different Nutrients can Affect Skin Health

Updated: Dec 7, 2023


Nutrition and Skin Health

In the pursuit of radiant and healthy skin, the connection between nutrition and skin health plays a pivotal role. The foods we consume have a profound impact on the way our skin looks, feels, and ages. In this post, let's explore the intricate relationship between various nutrients and skin health, exploring how they can influence common concerns such as acne, elasticity and wrinkles. Let's eat our way to amazing skin!


Ditch the bad guys


Alcohol, caffeine, food additives like flavourings and colourings, salt, sugar, and tobacco are full of cell-damaging free radicals, which play havoc with your skin. Ideally, cut them out altogether but certainly reduce them as much as you can.


Be fat-friendly


Essential fats found in fish, avocados, nuts and seeds keep cell membranes soft and smooth – they’re nature’s perfect skin plumpers. Just in case the word ‘fat’ sends a red flag up for you, I want to reassure you that scientists have finally admitted all that’ fat is bad for you and makes you fat’ propaganda was flawed. Eating the right fat is not only not bad, it is really, truly GOOD for your health.


Eat back the clock


Stock up on antioxidant-rich fruit and veg. These are crucial for your entire body – not just your skin. They reduce the speed of skin aging and degeneration. Eat them raw or lightly steamed as cooking for long periods destroys enzymes, minerals and vitamins and can create skin-damaging free radicals. A couple of simple exercises are these: make a concerted effort to add at least one extra portion of veg every night this week to your evening meal. You should also aim to ‘eat a rainbow’ over the course of the week – that means picking as many different colours of fruit and veg as you can.


As a very general rule, each different colour group contains a different set of plant chemicals. Scientists now know that bringing a variety of different antioxidants into your diet has a synergistic effect, which means the combined result is more powerful than the individual parts.


Drink up!


Keep skin cells plump and full or your skin will look shrivelled and dehydrated – a long cry from that radiant glow you’re going for. Cells also need water to rebuild and to remove the build up of waste products (toxins). It’s a very simple (and free) step that most people don’t prioritise and yet the results and be striking. Aim for at least 2-3 litres a day depending on weather conditions and your level of exercise. You’ll soon see the benefit for you skin.


Helpful nutrients for skin health


Nutrition and Skin Health

Vitamin C is a powerful antioxidant that aids in collagen synthesis, promoting skin firmness and resilience. Studies have demonstrated the positive effects of Vitamin C in diminishing wrinkles and contributing to a smoother complexion. Foods to include: blackcurrants, red peppers, kale, collard leaves, broccoli, kiwis, oranges, courgettes, cauliflower and spinach, citrus fruit.


Vitamins A, C, E and selenium are antioxidants that limit the damage done to collagen and elastin fibres by free radicals (damage can cause premature aging). Foods to include (aside from the vitamin C foods, above, and the vitamin A foods, below): sunflower seeds, almonds, spinach, swiss chard, papaya, mustard greens, asparagus, peppers, Brazil nuts, fresh tuna, some meats including pork, beef, turkey and chicken, cottage cheese, eggs, brown rice, sunflower seeds, spinach, oats, mushrooms.


Vitamin A helps control the rate of keratin. A lack of vitamin A can result in dry, rough skin. Foods to include: sweet potato, carrots, butternut squash, spinach, kale, collard greens, turnip greens, romaine lettuce.


Vitamin D. Skin cells produce a chemical that is converted into vitamin D in sunlight. It’s important for many functions in the body, including immunity, blood sugar balance and bone health. It’s hard to get enough vitamin D from food alone, but too try to include more sardines, salmon, tuna, swordfish, eggs, orange juice, and fortified margarine, fortified cereals – and don’t forget a daily dose of getting out into the sun!


Zinc for the production of skin cells. A lack of zinc can result in poor skin healing, eczema and rashes. Foods to include: venison, fish, ginger root, lamb, lean beef, turkey, green vegetables, oats, nuts, sesame seeds, pumpkin seeds, yoghurt, scallops.


Essential fats for making cell membranes. A lack of essential fats causes cells to dry out too quickly, resulting in dry skin. Omega-3 fatty acids, commonly found in fish oil and flaxseed, have been linked to improved skin texture and a reduction in signs of aging. These essential fatty acids contribute to the skin's lipid barrier, enhancing moisture retention and mitigating the formation of wrinkles. Foods to include: oily fish (salmon, sardines, halibut, scallops), flaxseed, walnuts, soya beans, tofu.


Watch what you put on your body, too


The skin is the largest organ in the body with a surface area about the size of a double bed. It soaks everything up you put on it, and what soaks in ends up in your blood stream (isn't this horrifying?). So if your shampoo and conditioner or shower gel (all of which wash over you as you shower), or your body lotions or creams contain nasty chemicals like parabens or sodium lauryl/laureth sulplate, you are feeding yourself synthetic oestrogens that can wreak havoc with your hormones. Check labels for ingredients – often they may be marked as paraben-free.


Learn how to deal with problem skin


A targeted nutrition plan can work wonders for skin problems like acne, eczema, psoriasis and so on. This kind of personalised nutrition is often poorly understood and isn’t really talked about in the media. It doesn’t work to just add to your diet a single ‘superfood’. However, a bespoke plan that takes into all of your skin – and health – concerns can make a huge difference. Book a discovery call with me - I would love to help!


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