What To Eat For Healthier Skin, According To A Celebrity Nutritionist

Skin is our largest organ, and yet we don’t often think about it unless an issue affecting our appearance makes itself known. There is so much more to skin health than what we apply topically – what’s going on inside will always show up on the outside. Below, how to achieve healthier, more luminous skin by taking control of your diet, and being more discerning with what you ingest.

The importance of gut health

If your gut microbiome is unhealthy, then gut function can become unbalanced, which can cause so many bodily issues, poor skin being one of them. I often say that we are not what we eat, but what we digest and absorb, which couldn’t be more apt when it comes to the skin. If the gut isn’t functioning optimally, then not only can it not absorb the vital nutrients, vitamins and healthy fats the skin needs to thrive, but it can also lead to toxin build-up in the body – cue a dull complexion and blemishes. Not to mention that when gut flora is unbalanced, inflammation builds up, which results in redness, swelling and breakouts.

How to boost gut health

1. Eating real, whole food is my number-one rule for healthy skin. Look for good quality proteins, healthy fats, plenty of greens, veggies, hydrating fruits, nuts, seeds, pulses and gluten-free grains. Eliminate takeaways, processed, packaged and convenience foods, and steer clear of sugar, inflammatory seed oils and artificial sweeteners. They are the worst for skin health.
2. Consider taking a digestive enzyme supplement to ensure you have adequate hydrochloric acid in the stomach. This helps to break down food and aid digestion, and subsequently help you to absorb nutrients.
3. Load up on probiotic-rich foods. Anything fermented, such as sauerkraut and kefir, is great for the gut, reduces inflammation and supports digestion. I also love organic coconut yoghurt because it contains lots of fat and probiotic support – it’s a double whammy.
4. To support your gut, I also recommend taking a strong probiotic, like Renew Life, VSL3 or Symprove.
5. Stay hydrated – it might sound obvious but increasing your liquid intake each day is an easy way to improve your skin. Aim to drink two litres of water a day – herbal tea is included in this.
6. Consume lots of healthy fats. Foods that are rich in omega-3 and omega-6 fatty acids are the building blocks of cell membranes, which means they’re essential for healthy skin. Think oily fish, chia seeds, flaxseeds, almonds, organic free-range eggs, avocado, coconuts and extra virgin olive oil.

The nutrients that make skin glow

As well as probiotics and foods that help fortify gut health, the foundation of a good skin diet is abundant in vegetables, fruits, healthy fats, good quality proteins and good hydration. But what nutrients does our skin directly crave for optimal health?

Antioxidants

Found in fruits and vegetables, antioxidants help fight the negative effects free radicals have upon our skin – they have been linked to rapid ageing, as well as serious illnesses and chronic inflammation. So it’s vital to eat the rainbow. They can be found in brightly coloured foods, like red peppers, aubergines, broccoli, squash, tomatoes, red berries, dark grapes, cherries and even cacao and spices.

Vitamin E

An essential nutrient for the skin, vitamin E has anti-inflammatory properties that are crucial for skin health. Also an antioxidant, it helps protect our collagen and elastin stores, for plumper skin. It can be found in sunflower seeds, almonds, salmon, hazelnuts, broccoli, spinach and extra virgin olive oil – plus it’s better absorbed when paired with a good dose of vitamin C. Try a leafy green salmon salad with a squeeze of lemon juice, or an orange and a handful of almonds.

Vitamin C

Playing a key role in collagen formation and synthesis, which is especially important from your late twenties onwards, get your vitamin C via foods like bell peppers, strawberries, citrus fruits, broccoli, spinach, kiwis, cranberries and cherries.

Omega 3 fatty acids

These are so important for keeping our skin looking plump. An anti-inflammatory, it’s great for calming the skin and especially helpful for those with conditions such as acne and eczema. Find it in extra virgin olive oil, flaxseeds, walnuts, free range organic eggs and oily fish sources, such as salmon and mackerel.

Zinc

One of my favourite trace minerals and skin nutrients, zinc regulates the production of certain inflammatory biomarkers and increases the repair of the tissue that forms the outer layer of the skin’s surface. It rebuilds and stimulates collagen, which prevents the signs of ageing and skin damage caused by external aggressors. It also assists with scar repair. Sources of zinc include shellfish, eggs, lean red meat, pumpkin seeds, lentil, chickpeas, black beans, yoghurt, cashews and hemp seeds.