Top 10 Foods for Skin Health

Tuesday, May 11, 2021

Avocado and eggs

Acne breakouts, eczema, dermatitis, dandruff… just some of the many skin problems we face. Often we’ll look for medicated creams or special shampoos to get these things under control. Yet our skin is impacted by both internal and external factors. Topical treatments may give you short term relief, but it you’re not eating foods to nourish your skin, the problems may keep coming back.

I’ll be exploring this concept in much more detail during my “Food for Teenage Skin Health” workshops in early June (details and booking link can be found here). Meanwhile, in no particular order, here are my top ten suggestions for foods to support your skin health.


  • Oily fish (salmon, tuna, herring, sardines): Great source of omega 3 fatty acids, which are anti-inflammatory and help keep your skin hydrated.
  • Nuts (especially walnuts and Brazil nuts): Contain essential fatty acids and zinc, both key nutrients for skin health. Brazil nuts are also high in selenium, which has powerful anti-inflammatory properties.
  • Avocado: Yet another source of essential fatty acids, not to mention fibre, which also supports gut health; poor gut health may also impact skin health.
  • Eggs: Egg contain vitamin A and proline; both of which help with collagen synthesis. Collagen is a key protein in your body, which helps your skin’s elasticity.
  • Gold Kiwi fruit: Loaded with vitamin C, another nutrient important for collagen production and with the added bonus of powerful anti-inflammatory properties. Kiwi fruit is also a great source of fibre, supporting your gut health once again.
  • Red and yellow capsicum: Oranges are often heralded as being vitamin C powerhouses, but yellow and red capsicums actually have more vitamin C than oranges. Add them to your salads or stir-fries with reckless abandon!
  • Sweet potato: Excellent source of vitamin E, which helps protect the skin against sun damage.
  • Oysters: People seem to either love or hate oysters. If, like me, you love them, go ahead and indulge, as you’re giving yourself a great dose of zinc, essential for good skin health and particularly beneficial for wound healing.
  • Sunflower seeds: Another good source of vitamin E – add them to your salads, sprinkle them on your breakfast, bake them in savoury muffins or slices.
  • Wheat germ: Coming straight from the heart of the wheat kernel, wheat germ is a nutritious powerhouse containing zinc, fibre and vitamin E, all of which we now know are nutrients key to good skin health. Add wheat germ to your smoothies or muffins or sprinkle it on your breakfast.

This list is by no means exhaustive; there are lots of other foods also good for your skin. And of course, staying hydrated is also essential – drink water throughout the day and remember increase your intake on hot days or when you are exercising.

For a personalised nutrition plan to support your skin health, contact me for an appointment. I’d love to help.

Develop a positive relationship with food