What food to eat for a healthy skin

The old adage, “You are what you eat”, truly applies to your skin.  Often overlooked when diets are considered, you skin is your largest, and most visible, organ with its own nutritional needs.  The most important nutrients for a healthy skin are selenium, zinc, Omega-3 fatty acids and Vitamins A, C and E.

Eaten regularly, these skin-friendly foods really will make a difference to your appearance.  A smooth, glowing skin is the very essence of beauty.Fortunately, it is possible to obtain these nutrients from a wide variety of foods, but they are concentrated in just a few powerhouse foods which are easily incorporated into the diet.Two or three fruits, two fish, some nuts and a root vegetable added to your diet are all it takes.

Grapefruit, Kiwi and Watermelon

Collagen is the substance which gives elasticity to the skin. These fruits are extremely high in vitamin C which supports collagen, which in turn supports your skin, and lycopene which attacks free-radicals which in turn attack collagen.   Watermelon, being mostly water, helps keep you hydrated.


Salmon and Snapper

Both these fish contain copious amounts of Omega-3 fatty acids which nourish the skin,decrease clogged poresand reduce production of inflammatory substances.  The result is fewer fine lines and wrinkles. They are also an excellent source of selenium reduces the risk of sunburn and helps to promote an even skin tone.

Nuts contain vitamin E, a powerful anti-oxidant, and zinc which helps control oil production in the skin, with Brazil nuts also containing selenium.Vitamin E reduces the appearance of wrinkles, and helps dry or rough skin.


Sweet potatoes are packed with beta-carotene, a pre-cursor of Vitamin A, which protects against the sun and acts as an anti-inflammatory.

But far and away the most important “food” for your skin is water, on the inside and the outside.  Just by drinking enough water to keep your body well-hydrated (8-10 glasses a day) you can keep your skin smooth and glowing.

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