Did you know the skin is the largest organ in the body? It acts as a protective barrier, regulates temperature, enables sensation and helps produce vitamin D. Our skin even has its own microbiome, which is essential for supporting our immune system. There are many factors that impact your skin, such as age, hormones and genetics. But, the good news is that your diet and lifestyle play a powerful role in keeping your skin healthy and glowing at any age. In fact, our skin is also a visible sign of our inner health, often reflecting what’s going on inside our bodies. Let’s explore how to feed your skin for optimal wellbeing.
Eat more of these foods
A rainbow of fruits and vegetables
Variety is key to providing the vitamins and antioxidants our skin needs to repair external damage. Yellow, orange and red foods are rich in beta-carotene, which the body converts to vitamin A and retinol, both essential for healthy skin. Try swapping white potatoes for sweet potatoes or butternut squash in your cooking.
Healthy fats
Eating the right types of fats is important, especially omega-3 fatty acids, which strengthen the skin’s natural moisture barrier and keep it hydrated. They also support collagen production, vital for skin elasticity and firmness. Good sources include oily fish such as salmon and mackerel, as well as flaxseeds, chia seeds and walnuts.
Protein
This is a building block for collagen and keratin, which are essential for skin strength and elasticity. Add more lean protein sources, such as chicken, fish, tofu and tempeh, to your meals.
Zinc & selenium
Both are essential trace minerals that our bodies can’t make, so we must get them from our diets. Zinc supports wound healing and healthy cell turnover, key for acne-prone skin. Selenium acts as a powerful antioxidant, protecting skin cells from free radical and UV damage. Good sources include pumpkin seeds, beans, lentils, chicken, eggs, brazil nuts, seafood and wholegrains.
Water & hydrating foods
Adequate hydration supports skin plumpness and elasticity. Try to drink water at regular intervals throughout the day, and include hydrating foods like cucumber, watermelon and soups to help ‘eat’ your water.
Foods to limit
Ultra-processed foods
These are often low in nutrients and high in sugar, salt and unhealthy fats, which can trigger inflammation and, in turn, affect skin health and accelerate ageing.
Excess sugar
Too much sugar drives a process called glycation, which damages collagen and elastin, the proteins that keep skin firm and smooth.
Alcohol
Excess alcohol dehydrates the skin and impairs nutrient absorption, leaving it looking dull and less able to repair itself.
What else can I do?
Protect your skin
UV damage from the sun is the leading cause of premature skin ageing. Apply a daily sunscreen with at least factor 30+ to keep your skin protected.
Stay active
Regular movement boosts circulation, helping deliver nutrients to skin cells and supporting overall skin health.
Prioritise sleep
Skin repairs and regenerates overnight, so aim for seven to nine hours of quality sleep each night to maintain a healthy complexion.
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Dr Chintal Patel is a long-serving GP for the NHS as well as a food content creator, cookbook author and our regular contributor. She has a passion for nutrition and lifestyle medicine, and aims to help people approach cooking and eating in a way that supports overall wellbeing. @drchintalskitchen