Feed your skin from within

Skin health is big business. We all want to look our best with healthy, glowing skin and the beauty industry thrives on our quest for perfect skin.

Whether you have skin condition like acne, eczema or psoriasis, or want to manage signs of skin ageing like fine lines, wrinkles and age spots, you are sure to find a cream or lotion that promises a solution, but one of the essential ingredients for skin health is good nutrition.

Our skin reflects our inner health and is affected by stress levels, how much sleep we get, hormonal changes, sun exposure and our diet. Even the best skincare and beauty products will have limited effects unless we get the basics right with good nutrition and lifestyle to help support and nourish our skin.

Here are my top ten ways to help nourish your skin from within:

1. Perhaps the most obvious place to start, but it is an important one. Drink enough water. Keeping well hydrated is important for a healthy skin barrier. Aim for around one and a half litres of water a day.

2. Omega 3 fats can help keep skin supple and moisturised from the inside, out. If you have an inflammatory skin condition like eczema, dermatitis, acne or psoriasis, these essential fats are even more important, as they have anti-inflammatory effects. Oily fish a couple of times a week along with an omega 3 supplement can help to optimise your intake. (Always take care with supplements if you are on any medication – check with your GP or pharmacist to make sure there are no drug-nutrient interactions).

3. Pack your diet with vitamin C rich foods. Vitamin C is essential for collagen production to help keep your skin supple and smooth. Foods with the highest levels of vitamin C include citrus fruit (of course!), berries, peppers, broccoli and kiwi fruit.  Pop an extra portion of fruit of veg into your day for maximum benefits.

4. Antioxidants help protect skin cells from damage and mange inflammation. That’s just one of the reasons why eating 5-a-day is so important, but as well as your favourite fruit and veggies, you can also find antioxidants in green tea, herbs and spices, really dark chocolate (it needs to be at least 70%-85% cocoa) and cacao.

5. Zinc is one of the key nutrients we need for healthy skin because it helps manage inflammation and helps promote healing and skin cell turnover. Keep your zinc levels topped up with zinc-rich foods like nuts and seeds (not roasted or salted), shellfish and meat (not smoked, cured or processed). Some people find that taking a supplement containing zinc can help with skin conditions such as acne and dermatitis, but take care with supplementing any nutrient on its own, as it can knock the delicate balance out of sync – zinc competes with iron for absorption, so taking zinc alongside a decent multi is best. Just take it at a different time of day for optimal absorption.

6. Selenium

7. Vitamin A and it’s precursor, beta-carotene are important for the health of our skin barrier, but they have antioxidant effects too. Beta carotene is found in dark green and bright orange coloured fruit and veg like broccoli, spinach, watercress, sweet potato, orange peppers, carrots, citrus fruit and canteloupe melon.

8. Keep an eye on your sugar intake. Too much can increase redness and inflammation, and may contribute to signs of skin ageing. Look out for hidden sugars and swap out a few of your high sugar foods for healthier alternatives like dark chocolate (70-85% cocoa), natural or Greek yoghurt or fruit as snacks instead of high sugar alternatives.

9. Look after your gut microbiome. There is a big link between skin health and digestive health. Include some probiotic foods like live yoghurt, kefir or kombucha and keep your fibre intake topped up with nuts, seeds, wholegrains and pulses.

10. Get an early night.

….And don’t forget your SPF!