‘Eat your skincare’ has staged a social media takeover. One quick scroll on Instagram, and you’ll likely come across countless videos hailing the skin-plumping benefits of sardines, or the retinol-esque power of a daily glass of carrot juice.
The idea of eating foods to support our skin isn’t new and, while it won’t replace our beauty products entirely, what we put on our plates can have a huge impact on our complexions.
Here, we reveal some of the nutrients that can genuinely make a difference when it comes to our skin – and how to make sure you’re getting enough.
Eat your skincare: the best foods for healthy skin
Protein
Prioritising protein isn’t just key for our muscles and bone strength – it’s essential for healthy skin, too.
“The skin is one of the body’s most metabolically active organs. It is constantly renewing itself and requires a steady supply of protein,” explains Kevin Leivers, founder of The Naked Pharmacy. “Collagen plays an important role in firmness and elasticity as one of the main structural proteins in the skin.”
Protein is having a moment. From yoghurts and snack bars to cereals and even bottled water, supermarket shelves are packed with products promising an extra protein hit. But, as Zoe Hill, a women’s health nutritional therapist, explains, opting for complete protein sources can be the most helpful place to start.
“Go for things like chicken, fish, seafood, eggs, cottage cheese, tempeh, miso and quinoa,” she says. “These are complete sources of protein – that means that they contain all nine essential amino acids. They’re called ‘essential’ because the body cannot produce them on its own, and we need to source them from our diet.”
Plate it up: Bone broth, chicken skin and fish skin are direct sources of collagen. While an indirect source, egg white is rich in proline, an amino acid the body requires for collagen synthesis.
Vitamin C
Once protein is ticked off, vitamin C is another must-have for keeping skin plump. This is because it helps to support collagen production.
“A common misunderstanding is the assumption that nutrients consumed will be directly delivered to the skin in a targeted way,” explains Lorraine Perretta the Head of Nutrition at Advanced Nutrition Programme. “Collagen synthesis in the body requires many cofactors, including vitamin C. Without these, production and quality are compromised.”
And this is all in addition to its antioxidant properties.
“Supporting skin brightness, vitamin C helps to protect the skin against oxidative stress,” shares Kevin. “Caused by environmental factors such as pollution and UV exposure, this accumulates with age.”
Plate it up: Green leafy vegetables such as broccoli and kale are excellent sources or, for something a little sweeter, opt for colourful berries like strawberries, blueberries and blackcurrants.
Omega-3 fatty acids
Often linked to brain health, omega-3 fatty acids are also key for a healthy complexion. They help to support the skin barrier, working to lock in moisture. They have also been linked to minimising breakouts and anti-ageing effects.
“Omega-3 fatty acids are essential for skin hydration, and they help regulate inflammation,” says Zoe. “But they may also help protect the skin from oxidative stress and support healthy collagen production.”
It’s important to note that not all omega-3 sources are created equal. While plant foods such as walnuts, flaxseeds and chia seeds contain alpha-linolenic acid (ALA), the body only converts a small percentage into EPA and DHA – the forms most readily used by the body. Oily fish are the richest dietary source.
Plate it up: Cold-water fatty fish, such as salmon, herring, mackerel and sardines, are among the best whole-food sources of omega-3s. For plant-based options, add walnuts, flaxseeds or chia seeds to smoothies, porridge or salads.
Hydration and minerals
Hydration is key when it comes to healthy-looking skin. And all the mists and hyaluronic acids in the world won’t replace drinking enough water.
“Hydration remains one of the simplest but most overlooked foundations of healthy-looking skin,” says Kevin. “Water plays a vital role in maintaining skin plumpness, elasticity and barrier integrity, as it makes up 64% of your skin.
“Essential minerals like magnesium contribute towards electrolyte balance, which plays a key role in hydration. It’s one nutrient many people commonly fall short on, but it plays an important role in hydration, sleep, stress response and cellular energy production.”
How we hit our hydration goals can also influence how effectively we absorb certain nutrients.
“Drinking tea or coffee alongside iron-rich meals can reduce the absorption of non-haem iron, so it’s best to enjoy these drinks between meals rather than with them,” says Zoe.
Rather than trying to drink large amounts of water in one go, aim to sip consistently throughout the day. If you’re working out, spending time in hot weather or simply struggle to stay hydrated, adding electrolytes to water can help support fluid balance, too.
Plate it up: Pumpkin seeds, almonds and leafy greens are all sources of magnesium. And you’ve a free pass for a little bit of chocolate, as long as it’s dark.
Make your nutrients work harder
It’s not just what you eat that matters – it’s also how well your body absorbs it.
“Some nutrients, like vitamin C and many B vitamins, are water-soluble, meaning the body does not store them efficiently,” says Kevin. “So they need to be replenished regularly through diet or supplementation.”
Meanwhile, zinc absorption, a micronutrient important for skin healing, can be affected by phytates in our foods.
“Phytates are naturally found in things like wholegrains, legumes, nuts and seeds,” says Zoe. “Soaking, sprouting and fermenting these foods can help improve mineral availability.”
What’s the best way to combine our diet and skincare?
Put simply, caring for the skin is about a balanced, two-pronged approach.
“Many skincare formulations contain bioactive ingredients such as vitamins A, C, and E, which also play well-established roles in skin physiology when consumed through the diet,” Lorraine explains. “From a nutritional science perspective, the most effective approach is to align what you apply topically with what you consume internally.”
Kevin agrees.
“Think of nutrition and topical products as two parts of the same system,” he says. “Skincare applied topically can support the skin barrier, hydration and protection from external stressors, while diet provides the internal building blocks needed for repair, renewal and resilience.”
