How changing your diet will promote healthy skin

If you’re looking to revitalise your skincare routine and find something that’s simple, safe, and effective, then you’re in the right place. While you are no doubt exploring pharmaceutical products that you can apply on a routine basis to promote clear skin, have you looked into how your diet is affecting your complexion?

Remember; your skin is an organ – the biggest you have – so what you eat will obviously affect how healthy it is. No matter what type of skincare routine you eventually adopt, including the following in your diet will improve the end result.

Vitamin C

Vitamin C is well known as a super-antioxidant that promotes your immune system and helps your skin recover from blemishes faster – as well as making you appear more radiant in general. Don’t just eat more oranges – get a varied mix of vitamin C from other sources like broccoli, blueberries, papaya and sweet potato, to name a few.

Omega-3 Fatty Acids

The essential fatty acid (meaning you can’t produce them naturally on your own) omega-3 is well-known for its anti-inflammatory properties, making it an excellent dietary inclusion for people with psoriasis or eczema. Try cooking up a nice baked Mediterranean barramundi or create your own sushi at home – fish is really flexible to cook with, so it’s fun to include more of it in your home cooking.


Like Omega-3, selenium is well-known for its anti-inflammatory properties and ability to support the body’s natural defences against infection and disease. The great thing about selenium is that you can get your recommended daily intake by just eating a few Brazil nuts, which are known for being rich in the antioxidant.

Healthy Fats

Contrary to what some people believe – not all fats are bad. Polyunsaturated and monounsaturated fats found in foods like seeds, nuts, and avocados are all helpful in improving the elasticity and suppleness of your skin. These foods also contain vitamin E, which we will talk about next.

Vitamin E

Vitamin E is good for protecting your skin cells from physical damage as well as promoting the growth of new skin cells. This is a great food source to turn to if you have small skin breaks from pimples or dryness around the corners of your mouth. Snacking on some almonds or having avocado with your toast in the morning are great ways to get vitamin E in your average day.


Getting more zinc in your diet is good for helping to repair damaged skin and keep the surface feeling soft and supple. Zinc is typically involved in the sebaceous gland that produces the oil on your skin, and it is sourced from foods like shellfish, whole grains and lean red meat.

Acne is caused by infection and subsequent inflammation of the sebaceous gland and are primarily stimulated by androgenic hormones that occur in both men and women. Staying away from highly-processed foods and saturated fats will promote the health of these glands and reduce acne.

Drink enough water

Moisture is essential for the health of your skin – skin that appears dried out and leathery are classic signs of dehydration. Most of us already forget to drink the adequate amount of water in a given day, often being distracted with coffee, tea, and soft drinks.

If you really want to give your skin the best boost possible, then it’s essential you are drinking your recommended 6 to 8 glasses of water a day. You can also get fluids from food sources like watermelon and cucumber, and the minerals that come with them will help to hydrate your skin at a faster rate.


The effect that your diet has on how healthy your skin looks and feels is more significant than most people realise, and no amount of product is going to cover up what a poor diet and lack of hydration will do over time. If you want to achieve and maintain radiant, healthy skin then including the above in your diet is essential.

Samantha Rigby
Samantha Rigby
Samantha is the head of content, lifestyle and entrepreneurial columnist for Best in Australia. She is also a contributor to Forbes and SH. Prior to joining the Best in Au, she was a reporter and business journalist for local newspapers.
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