In part one of the series “Eat Your Way To Healthy Skin: Foods for Healthy Skin” guest author Mia Steiber talks about the importance of choosing the right foods, not just what’s good for our insides, but what’s good for our skin too. Our skin is something that many of us put a lot of time and effort into maintaining and keeping healthy. Many of us focus on what we put onto our skin to keep it clear and glowing, but actually, what we put into our body is just as important. There are a whole variety of foods that are known for their skin clearing properties. Here are some of the foods that you could combine into a healthy diet plan, in order to eat your way to healthy skin!



Berries are high in antioxidants, which can help improve your skin and prevent certain diseases. Not only are berries jam packed with skin clearing antioxidants, but they’re also high in fibre, making you feel fuller for longer, and helping to regulate insulin production.



If you’re prone to spots and acne, you may want to read on… In many cases, deficiencies in minerals such as zinc and selenium have been linked to causing acne. This is why eating a hand full of nuts, which are rich in vitamins and minerals, can help improve your skin. Studies also suggest that a selenium rich diet can help to protect skin from sun damage and age spots. Brazil nuts are particularly rich in vitamin E, so be sure to include those in your diet.


You say Tomato; we say skin-healing balls of goodness.

Tomatoes are rich in vitamin C, which helps to keep skin firm by helping the production of collagen. There really is no excuse not to include tomatoes within your diet, they taste amazing, and are a great addition to so many dishes. Tomatoes and tomato products enable your skin to take in oxygen, and have been said to delay ageing and wrinkles. They also contain lycopene, the red pigment that gives tomatoes their amazing colour, so that’s good for their skin, and good for ours, as it also helps stimulate blood circulation.


Red Grapes

It’s thought that red grapes contain powerful natural chemicals (and those all important antioxidants) that have been shown to treat inflammatory skin conditions such as psoriasis and eczema. Grapes are also nature’s answer to antihistamines, helping to control the effects of allergic reactions.



It’s all getting very red around here!

Beetroot, is another vitamin rich food that contains skin clearing properties that are well worth eating. Beetroot is particularly high in vitamin A, potassium, sodium, calcium, magnesium, and vitamin E… phew! Combined, these nutrients make a powerful cocktail for a great all round body cleanser, helping to eliminate toxins, as well as lowering cholesterol.



In every clove of garlic, there’s the powerful occurrence of the chemical Allicin, which when digested reacts with the blood to create an almighty blend, capable of killing off harmful bacteria that your body may be concealing; this includes bacteria that causes acne and other skin infections. To get the most out of garlic, eat it raw… yes you may smell a bit garlicky after, but you’ve got to do what you got to do to get flawless skin; plus, it tastes so good when smashed into some homemade pesto, or chopped and stirred into a meal just before serving.



Broccoli contains antioxidants like vitamin A, B, C, E, and K, which all help to add brightness to the skin, and revive damaged tissue. Broccoli also contains omega 3 fatty acids, calcium, and folate, which support the healing of damaged skin and aid the function of skin cells. Eat it raw or lightly steamed to fully reap broccoli’s benefits.



Kale isn’t called a superfood for nothing! It contains a full range of vitamins, A, B, C, E, and K, in addition to mighty levels of manganese, calcium, potassium, iron, magnesium, protein, folate, and phosphorus. All of these will do wonders for your skin and health, so combining Kale with others in this list, will prove so beneficial. We recommend making Kale and broccoli soup, with lots of garlic in there too of course. For more on the health benefits of Kale, read our blog post dedicated to this super green.


Oily Fish- Salmon & Mackerel

If you want glowing, flawless, and spot free skin, you may want to increase your intake of oily fish like mackerel and salmon. These fish are packed with eicosapentaenoic acid, and docosahexaenoic acid, both of which combat acne inflammation. High in protein, fish can help to speed up the skin’s natural healing process. So make sure you’re including these in your diet.


These are just some of the foods that will help you achieve clear and healthy skin, along with other bonus health benefits. Combine these into a healthy diet, mix them together, and you are likely to see great results.

If you’re into nutrition, and want to know more on the benefits of specific foods, check out our superfoods series, where you can read all about Seaweed, Chia SeedsMatcha, KaleBaobabQuinoa, Blueberries, Moringa.



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