Expert explains: what to eat for better skin

The skin is the largest organ of the body and is made up of three layers – the outer epidermis which acts as a barrier, the inner dermis which contributes to elasticity, and the insulating hypodermis which connects the skin to muscles and bones. Diet and lifestyle are key contributing factors to the condition of our skin and how it ages. Exposure to sun, smoking, caffeine and alcohol will, over time, take their toll as they’re known dehydrators, and so will eating lots of processed and sugary foods.

Which nutrients do you need for glowing skin?

As we age our skin naturally becomes thinner, less elastic and more prone to fine lines and wrinkles. A healthy, balanced diet featuring plenty of nutrients and hydrating fluids will support your skin as you age, and help to protect it from UV damage.

Protein

Fish, lean meat and eggs, as well as beans, pulses, nuts and seeds, provide the amino acids (building blocks) you need to make collagen – this helps keep your skin elastic. Check out our easy high-protein meals to see how to get more protein in your daily diet.

Fat

Oily fish like salmon, mackerel and sardines contain beneficial fats which promote skin hydration, potentially resulting in plumper looking skin. Try to eat one portion of oily fish per week and, if you can, buy wild rather than farmed as it contains superior fatty acids. Nuts like walnuts and almonds, as well as chia seeds and flaxseeds, provide healthy amounts of oil. They contain vitamin E, an active sun blocker, which protects skin from UV damage while also keeping it soft and supple.

Minerals

Nuts contain copper, which aids collagen production, and selenium, which protects against UV damage. You might be surprised to learn that brazil nuts are the richest food source of selenium. See our full guide to the health benefits of nuts for more information.

Vitamins

Nutrients like carotenoids are responsible for the rich pigments of brightly coloured fruits and vegetables, like sweet potatoes and carrots, and are converted in the body to vitamin A, which may reduce the skin’s sensitivity to the sun. Vitamin C is vital for collagen production and is found in peppers, kiwis and strawberries. Eat more leafy dark greens like kale to get a dose of other protective vitamins, too.

Fibre

Choose wholegrain bread, rice and pasta over white versions as these are rich in dietary fibre, which promotes healing. Opt for oats and millet to get the trace mineral silica, as it’s essential for healthy skin, hair and nails.

What foods to avoid for your skin

Sugar

Refined carbs – that’s white versions of bread, rice and pasta, as well as cakes, biscuits and fizzy drinks – have an ageing effect on the skin. This is because too much sugar in the diet damages skin cells and affects collagen production.

Bad fats

Trans fats found in shop-bought pastries, cakes and processed ready meals are especially bad. Saturated fat from red meat and dairy isn’t great either because it competes with healthy omega-3 fats, slowing down your circulation and reducing blood flow to the skin.

Alcohol

Booze is an age accelerator as it causes the secretion of the stress hormone, cortisol, and is also a source of sugar and disrupts restful sleep. If cutting out seems a step too far, then cut back. You should notice the difference in your skin in as little as a week or two.

More wellbeing guides

Expert explains: how to increase serotonin
Expert explains: what is the dopamine diet
Expert explains: how to have a better night's sleep
Health benefits of cold water swimming
'Why am I always tired?' An expert explains
Skip the coffee, here are 10 natural energy boosters to try
10 ways to boost energy when tired
10 natural remedies for hayfever to try
10 foods to improve your mood
Expert explains: the Mediterranean diet
What is sleep hygiene and how to improve it
Expert explains: how ayurveda can help digestion