Beauty Advice
“I’m a beauty expert – here are five foods I swear by for glowing skin”
When it comes to healthy skin, taking an inside-out approach and eating the right foods is key for helping us to get our glow on. After all, even the most diligent skincare routine won’t be able to hide a diet that is lacking in skin-friendly nutrition.
Choosing foods for healthy skin
Prioritising colourful foods is a great place to start when it comes to keeping our skin soft, supple, radiant and free of blemishes. Plant foods, such as blueberries and raspberries, give us boosts of antioxidants that can benefit our complexions.
And citrus fruits provide us with plenty of vitamin C, which is essential for collagen formation in our bodies. Collagen helps our skin to stay plump and preserve its elasticity, but it declines rapidly with age.
It also goes without saying that keeping hydrated with plenty of water is essential for our skin to look its best. Experts recommend drinking at least six to eight glasses a day.
But there are other foods and nutrients we can prioritise for skin health, too. Here, our founder, Liz Earle, shares the kitchen staples she swears by for smoother, plumper and glowier skin.
Liz Earle’s go-to foods for healthy skin
Extra virgin olive oil
Extra virgin olive oil (EVOO) is packed with healthy mono-unsaturated fats, which can be beneficial for our skin. It’s also full of skin-protecting vitamin E, and polyphenols, which can help to limit oxidative stress within the skin.
To reap the benefits of extra virgin olive oil, drizzle over salads or veggies for a delicious and nutritious dressing.
Eggs
The humble egg is a complete source of protein, and includes essential amino acids such as choline.
Our skin needs protein to build its barrier and repair itself, so it’s important that we’re getting enough.
Eggs are also a good source of vitamin D3, which may be able to decrease inflammation. This may be especially helpful for skin conditions such as eczema and psoriasis.
Liz loves starting her day with two eggs, whether that’s scrambled with some smoked salmon or roasted tomatoes, poached with avocado or boiled with sourdough toast.
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Mackerel
Omega-3 fatty acids can help to nourish our skin from the inside out. Experts recommend eating at least two portions of oily fish per week to reap the benefits, not only for our skin health but for our brain health, too.
Mackerel is a sustainable source of highly absorbable EPA and DHA omega-3 fatty acids, which can again be helpful for skin conditions.
Other types of oily fish include sardines, anchovies, salmon and herring. Pair these with veggies, healthy fats and whole grains, such as brown rice, for an easy weeknight dinner.
Kefir
As we’re increasingly learning, our gut health is key to many areas of our wellbeing – and the skin is no exception.
Eating fermented foods is a great way to support our gut health, and in turn, our skin health.
Kefir is the king of probiotic drinks, and Liz is a big fan. Kefir is full of probiotics, meaning it can help to strengthen the gut-skin axis to help skin healthier. Liz likes to add a splash of kefir to a bowl of berries topped with nuts and seeds.
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Almonds
Almonds are rich in fat-soluble vitamin E, which may help skin to stand up to environmental stressors. Almonds also contain some protein, as well as skin-saving minerals like zinc and magnesium. They’re also a good source of fibre, which our good gut bugs love.
Sprinkle over porridge, kefir and berries or salads for added crunch.
What foods should we avoid for our skin health?
While all sorts of things can affect our skin health (genetics, age, hormones…), some types of food and drink may negatively impact our complexions.
Alcohol dehydrates us, so we may feel our skin looks dull and dry the morning after a night of drinking. Caffeine can also do the same, so ensure you’re drinking plenty of H2O.
A diet high in sugar often shows up in our skin as it may cause inflammation, so it is worth cutting back on sugary drinks and snacks. The same goes for ultra-processed foods.
