You are what you eat: Foods that are great for the skin

Although finding the correct skincare products is important (*ahem – Pai!*), conditioning and nourishing your skin from the inside is equally beneficial.

Topical treatments can only do so much and a holistic approach to skin health is best.

Feeding your skin the correct balance of vitamins, minerals and essential fatty acids can help it appear smoother, softer and blemish-free – you might start to feel better for it too!

Remember, when changing your eating habits for the better it’s important to be patient. It can take up to four weeks for newly formed skin cells to rise to the surface, so don’t be discouraged if you don’t see the effects straight away – stick with it!
Here are my five top tips for eating your way to a radiant complexion:

1.    Embrace the good fats – Essential fatty acids are my holy grail. Omegas 3, 6 and 9 are the building blocks of healthy skin, and help maintain the natural barrier that locks moisture in. They are also powerful anti-inflammatories and calm the digestive tract, making them particularly effective in treating conditions like eczema and acne. If your skin is in need of a pick-me-up, you can find these fatty acids in foods such as oily fish, nuts, avocados and flaxseed.

2.    Remember your ABCs – Eating foods rich in Vitamins A, B & C has countless benefits for the skin. Here’s why:

Vit A – helps skin grow
Vit B – helps skin glow
Vit C – produces collagen

Collagen is responsible for holding skin together, so the more collagen, the firmer and plumper your skin will appear.

3.    Eat your greens – Your mum was right. A recent study by The University of Nottingham showed that eating a diet rich in fruit and vegetables gives the skin a more golden healthy glow than the sun. This is down to carotenoids. Carotenoids are antioxidants that protect the skin from pollutants and chemicals in our environment. They are most often found in foods with a red, orange or dark green pigment.

4.    Iron Woman – Iron helps even out skintone. Although I am partial to a steak now and then, iron can also be found in many vegetarian foods such as apricots, almonds, broccoli and spinach (a great source of carotenoids too).

5.    Don’t skip meals – Eating three meals a day and avoiding crash-diets is beneficial for your skin as well as your general health. Repeatedly losing and gaining weight reduces the skin’s natural elasticity and vibrancy, and strict diets often deny you those nourishing fats, vitamins and minerals. 

I always say that everything is ok in moderation. Eat well, but don’t forget to indulge in the odd treat – life’s too short after all!


Sarah’s Organic Skin Care Blog –

Sarah is the founder of Pai Skincare, an organic skin care line for sensitive skin.

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