Foods that nourish your skin

Breakfast anti-inflammatory smoothie
You try your best to look after your skin and have a skincare routine you follow but you still feel like you are missing something?

It is not enough to buy the expensive branded creams and “potions”! I wish I could tell you that this was all you needed. If you struggle with acne and no creams work, it is usually because you are lacking some nutrients and there is inflammation in your system that needs taking care of. This could be caused by a number of things.

As they say that your eyes are the mirrors of your soul, the same could be said about your skin being the mirror of your health. Just think about how you say to someone that they look pale when they are (and look) poorly or that their skin is all peachy when they seem happy and healthy.

I often find that when I am run down, my skin becomes grey and pale, I get spots that I struggle to get rid off and have big circles under my eyes. You have been there too, haven’t you?! But I also find that my skin suffers when I don’t drink enough water or have too many glasses of wine or not enough sleep – or a combination of all of these. This clearly shows, without even boring you with the science behind it, that your diet, your sleep and also your mental state will affect your skin. It’s a bit like an “external alarm” system that when goes off you cannot ignore! Unless you stop looking at yourself in the mirror!

You need to change the inside to change the outside – which means in this case, take a look at your diet and lifestyle and be honest with yourself. Have you neglected your diet recently? Had too many late nights and less sleep than you needed? Have you been drinking more or / and eating more greasy food, ready meals or processed foods? Or perhaps had more sweet treats? Have you been working late and had too many stressful days?

If you can honestly answer the above you will most likely have the “aha moment” by the time you read this. Otherwise, read on!

My skin first aid strategy

Omega 3: First comes first and in the case of acne, you would want to reduce the inflammation as much as possible. A good quality omega 3 supplement can help with this to speed up the process. Oily fish will always be your best source if you want to get this from natural sources. You can also add nuts and seeds to your diet to get more omega 3 in, but remember that plant based omega 3 is not as beneficial for humans as animal based as it is harder for us to utilise. However, every little counts!

Zinc: helps to regulate the oil secretion of your skin. I think this says it all. You can get this from seafood, legumes, poultry, seeds and nuts.

Carotenoid rich food: basically all orange colour fruits and vegetables will help as full of antioxidants and will help to stimulate skin repair. It is in mango, papaya, carrots, butternut squash, oranges, the list goes on.

Probiotics: you know I am a big fan of gut health and fascinated by how the state of our guts can affect pretty much all parts of our bodies. Our skin is no different. Adding fermented foods to your diet will help strengthen your immune system, provide anti-inflammatory and antioxidant properties that will help nourish your skin too.

Hyaluronic acid: helps wound repairs and reduces scarring. Bone broth is the best source but also some other nutrients can help increase hyaluronic acid production in your body. These are soy based foods (tofu, soy milk, soy yoghurt, tofu, edamame, tempeh; starchy vegetables that contain magnesium, like sweet potatoes, carrots, turnips; citruses; nuts and seeds and green leafy vegetables that are also rich in magnesium).

Vitamin C: is the building block for collagen. You want to make sure you have enough of this in your diet. It is a water soluble vitamin so will have to keep it topped up.

Ginger: such a great food for reducing inflammation! You can have it in tea, sprinkled over your smoothie or add a pinch to your dinner if you can.

Other things that can help

  • Reducing the amount of alcohol you consume and increasing your water intake will have a big impact on your skin.
  • If you smoke, reducing the amount of cigarettes or quitting (obviously would be the best).
  • Exercise to move all the body fluids and help get rid of water retention that can cause puffiness in your face.
  • Prioritise sleep.
  • Wear sun protection.
  • Stress management.
  • Face yoga! – you need to give it a go, if you haven’t tried it yet! I absolutely love it!
  • Consume fresh and homecooked food, reduce or completely avoid ready meals.
  • Reduce sugar intake, watch out for hidden sugars in foods that you buy ready made.


Always speak to your health professional before trying any “magic pill” or cream that offer a quick solution.

If you want to work on your diet and lifestyle and would like to explore working with me, fill out the contact for to arrange a free discovery call.