A nutritionists top tips for healthy skin

In the pursuit of flawless, radiant skin, many of us turn to expensive skincare products or complex beauty routines. While this is important, what if I told you healthy skin is not just what comes from a jar, but on our plates?

Hydration: Staying adequately hydrated is fundamental for skin health. Water helps flush out toxins, keeping skin cells hydrated and plump. Aim for at least 8 glasses of water daily

Antioxidant-rich foods such as berries:Blueberries, strawberries, and raspberries are bursting with antioxidants that combat free radicals, reducing oxidative stress and inflammation in the skin.

Leafy greens: Spinach, kale, and other leafy greens are packed with vitamins A, C, and E, which promote skin repair and protect against sun damage.

Tomatoes: Rich in lycopene, tomatoes help protect skin from UV damage and improve skin's natural SPF.

Essential fatty acids such as fatty fish: Salmon, mackerel, and sardines are abundant sources of omega-3 fatty acids, which strengthen skin cell membranes, keeping them hydrated and supple.

Nuts and seeds: Walnuts, flaxseeds, and chia seeds are excellent sources of omega-3s and omega-6s, essential for maintaining the skin's lipid barrier.

Protein: Proteins are made up of amino acids, which are essential for numerous bodily functions, including the regeneration and repair of skin cells.

Collagen: Some studies suggest Collagen supplements may promote skin elasticity, hydration and reduce wrinkles. However there is a caveat in that collagen synthesis requires vitamin C.

Citrus fruits: Oranges, lemons, and grapefruits are high in vitamin C

Complex carbohydrates such as whole grains: Swap out simple carbohydrates for wholegrains like oats, quinoa, and brown rice, which have a lower glycemic index. These carbs help regulate blood sugar levels, preventing acne breakouts.

Say no to skin saboteurs

In addition to incorporating skin-nourishing foods into your diet, it's essential to limit or avoid certain dietary factors that can sabotage your skin health:

Sugar: Excessive sugar consumption can lead to glycation, a process that damages collagen and accelerates skin ageing.

Processed foods: Trans fats and refined carbohydrates found in processed foods can trigger inflammation and exacerbate skin conditions like acne.

Dairy: A small population of individuals may find that dairy products worsen acne due to their hormonal content.

While skincare products undoubtedly have their place in a beauty routine, the foundation of healthy, glowing skin begins with the foods we eat. By embracing a diet rich in hydrating foods, antioxidants, essential fatty acids, and high quality protein while minimising skin-sabotaging factors, you can help your skin from within. So, next time you're in the kitchen, remember: what you put on your plate is just as important as what you put on your skin!

Remember, every individual is unique, and what works for one person may not work for another. If you need personalised guidance and support in achieving your skin health goals, feel free to reach out to me for advice and assistance.