Healthy skin starts with more than your skincare routine. What you put on your plate can also provide the nutrients your skin needs to maintain its structure, protect against oxidative stress and support overall health.
While no single food can transform your skin overnight, a varied, nutrient-rich diet can help support healthier skin.
Also see: Protect your glow: 5 everyday habits that may be ageing your skin
Load up on colourful fruit and vegetables
Brightly coloured fruit and vegetables are packed with antioxidants and essential vitamins. According to Good Food, fruit and vegetables contain powerful antioxidants that help protect skin from cellular damage caused by free radicals.
Citrus fruit, strawberries, peppers, tomatoes and broccoli are good sources of vitamin C, which supports collagen formation and helps protect cells from oxidative damage.
Dark leafy greens such as spinach and kale also provide vitamin A and other beneficial nutrients. Orange and yellow vegetables, including carrots and butternut, contain carotenoids that contribute to a balanced, nutrient-rich diet.
Also see: The dangerous pursuit of perfect skin: Understanding cosmeticorexia
Choose healthy fats
Healthy fats are another important part of a skin-friendly diet. Fatty fish such as sardines, pilchards and salmon provide omega-3 fatty acids, while avocados, walnuts, chia seeds and flaxseeds offer other beneficial fats.
According to Healthline, omega-3s are essential fats involved in regulating inflammation and supporting normal cell function.
Don’t forget protein and whole foods
Eggs, beans, lentils, chicken and fish provide protein and other nutrients needed for normal tissue maintenance. Whole grains, legumes, fruit and vegetables also add fibre and a range of micronutrients.
The key is variety rather than chasing a “miracle” food. Dermatologists generally recommend getting nutrients from a balanced diet rather than relying on beauty supplements unless a healthcare professional identifies a deficiency.
And remember: nutrition complements, rather than replaces, everyday skin essentials such as sunscreen, moisturiser, adequate sleep and good hydration.
(Featured Image: Getty Images/Moyo Studio)
Also see: Ingredients to look for in your skincare products
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