Healthy food for beautiful skin

food for skin

With so many technological treatments, protein shakes, smoothies and teas available to facilitate weight loss, its easy to forget the positive effect of fresh fruit and vegetables on our overall wellbeing.

The effect of a poor intake of whole foods is almost always first noticed on our skin. This is no surprise considering that our skin is our bodies largest organ and the old saying rings true; we are what we eat. For a clear, healthy glowing skin, and to curb the onset or premature ageing, what we ingest is as important as the topical products we apply.

Key elements to include in our daily diets are Vitamin A, C and E, Zinc, antioxidants and healthy fats. Here’s our recommended food and vitamin essentials for the glow we so desire.



Nuts and seeds are the unsung heroes of the beauty world. Packed with fibre, essential fatty acids, vitamin E, zinc and magnesium, they promote the regeneration of cells, and fight off bacteria which leads to inflammation and acne. Stock up on walnuts, almond, pecan, pumpkin and sunflower seeds for a fresh, healthy skin.


Green vegetables

Avocados are rich in Vitamin C which promotes collagen, the foundation of skin cells. Kale is nutrient rich in collagen-producing Vitamin C, and wrinkle-fighting Vitamin A. Spinach and Swiss chard contain anti-inflammatory Omega 3 which supports clear skin while , broccoli and green beans.


Orange vegetables

Orange vegetables like butternut, pumpkin and carrots are high in vitamin A and C which protect the skin from premature oxidation and stimulate collagen production. Rough translation; we need these to hold back the ravages of aging.


Red and blue fruit

Anti-oxidants are your biggest defence against free radicals caused by stress, environmental pollution. Find this potent essential in blue berries, strawberries, red grapes, tomatoes and red peppers. Even red wine in moderation is a great free radical fighter. Blue berries also contain vitamins and minerals which strengthen the immune system, protect skin cells form damage and lower inflammation.



Cold water fatty fish are rich in Omega 3, a valuable nutrient for hydrated skin. It also aids in reducing inflammation caused by acne, psoriasis and rosacea. Try eating Omega 3 rich fish like salmon, masker, sardines, tuna or anchovies at least 2-3 times per week.


Lean meat

Chicken, ostrich and lean beef carry an abundance of protein and zinc, essential for skin cell renewal and production. Zinc regulates cell turnover and promotes healthy cellular functions making it highly effective at combating acne breakouts.

Always think fresh and colourful. Highly processed meat and cheese, deep fried food, excessive alcohol and food high in sugar should be avoided as these will negatively affect your overall skin healthy.  Pass the kale, please.