Top 5 Foods for Skin Health — How to Replenish & Improve Your Skin with Nutrition
Time to read 10 min
Time to read 10 min
At Dr Tanya Skincare, we firmly believe that radiant skin goes well beyond quality skincare. Truth be told, skin health begins deep inside, starting with the foods you nourish your body with.
If you’ve got your skincare ritual down-pat and are still struggling to see the results you feel you’ve worked hard for, it might be time to reevaluate your diet. Wondering what the best foods for skin health are and how you can add more to your diet? Keep reading!
Several factors play a role in determining your skin health, from genetics to your environment. If you’ve ever wondered how what you consume impacts your body’s largest organ, let’s take a quick look at how the wrong foods can have a not-so-nice effect:
You may have heard that certain types of fish — such as tuna, sardines, mackerel, etc. — are rich in Omega 3 fatty acids. But do you know what this really means and why it’s one of the best foods for skin health? Let us break it down.
Omega 3 fatty acids help improve your skin’s fatty acid composition and support its inflammatory response. Simply put, they help to regulate your skin’s oil production, keep acne breakouts at bay, reduce the signs of ageing, and support hydration. Additionally, regularly consuming Omega 3-rich food will help soften, smooth, and moisturise dry skin, minimise skin irritation and inflammation caused by skin conditions, and even reduce the impact of sun damage.
The cherry on top? Fatty fish is also high in protein and zinc, which are respectively important for supporting your skin’s strength and elasticity, inflammation, and the production of new skin cells.
Serves 8 | Takes 30 mins to make
Step one: In the rice bowl, briefly stir in the tuna.
Step two: Mix in the peas, capsicum, tomatoes, spring onions, parsley and olives.
Stir through the mayonnaise, lemon, and olive oil, ensuring it is thoroughly mixed.
Source: BBC Food
Seems too good to be true, right? Thankfully, this incredibly versatile, extra creamy, and indisputably delicious food is good for more than just your tastebuds.
Known as a super fruit, avocado is naturally abundant in healthy fats, vitamins E and C, and minerals. Adding more avocado to your diet supports your skin health in more ways than one. Let’s take a closer look at their benefits:
Fun fact: Several studies have found that adding avocado oil to your diet boasts a variety of benefits. For example, one study, in particular, found that unrefined avocado oil can drastically increase the skin’s soluble collagen content, helping it maintain its smoothness, strength, and structure.
Serves 2 | Takes 20 mins to make
Step one: Boil a pot of water and add salt. Once it reaches boiling point, cook the penne pasta for 10-12 minutes.
Step two: Heat oil in a medium-sized pan, add the sliced onion and capsicum, and stir until golden (approx. 10 mins). Stir in the garlic and spices, then pour in the can of tomatoes, half a can of water, the corn, and the bouillon. Cover and let the sauce simmer for 15 minutes.
Step three: While simmering, prepare the avocado topping. Simply toss the avocado with lime juice, zest, and finely chopped onion.
Step four: Drain the pasta and add it to the sauce mixture. Add the coriander.
Dish up each plate and top with the avocado mixture, and stop with additional coriander leaves. Enjoy!
Source: BBC Foods
In the last decade, sweet potato has enjoyed a notable rise to fame, owing to its well-known health benefits and undeniably versatile nature. Yet, its benefits go well beyond its body-nourishing properties. Believe it or not, this delicious vegetable also boasts an array of skin-supporting benefits.
Sweet potato contains a rich source of vitamins and minerals, including Vitamin A, Vitamin B6, Vitamin C, Potassium, Fibres, Iron, Calcium, Selenium, and Antioxidants. With a nutrient list this impressive, it’s no wonder sweet potatoes can offer the following benefits to your skin:
Fun fact: Sweet potato may also be the secret hair-nourishing food you’ve been looking for. They contain many nutrients known to support hair, ranging from Vitamin B and Potassium to Vitamin C and Zinc. However, more studies are required to understand the link between sweet potatoes and hair health and growth.
Serves 4 | Takes 1.5 hours to make
Step 1: Preheat oven to 190 degrees celsius. Line a large baking tray with baking paper and place sweet potatoes on the tray. Coat with oil, salt, and pepper.
Step 2: Bake the sweet potato until tender (approx. 1 hour). Take them out of the oven and let them cool down enough to slice the top of each sweet potato to create a well (pushing in both ends).
Step 3: In a medium bowl, combine chicken, barbeque sauce, and garlic. Stuff mixture into sweet potatoes before topping with red onion, jalapeno, and Gouda.
Step 4: Place the loaded sweet potatoes back in the oven for roughly 15 minutes, until cheese is melted and chicken is heated. Drizzle with BBQ sauce and enjoy!
Walnuts are a universally adored superfood that supports heart health, weight management, and more. Yet, many people don’t realise that these nutrient-dense super nuts also help nourish your skin, improving its radiance and appearance.
Similarly to fatty fish, walnuts are one of the richest sources of Omega-3 and Omega-6, unsaturated fatty acids. Believe it or not, consuming as little as 2-3 walnuts daily is required to give your skin the nourishment it needs to thrive. Let’s take a closer look at why science suggests adding this simple yet unbelievably powerful food to your diet:
If you want something more exciting than simply munching on a few walnuts daily, we recommend trying out the following salad for a tastier take on skin health.
Serves 4 | Takes 10 mins to make
Step 1: In a large bowl, mix together oil, lemon juice, honey, thyme, mustard, pepper, and salt.
Step 2: Add the lettuce to the mixture and gently combine.
Step 3: Top the salad with sliced pear, cheese, walnuts, and raisins.
Step 4: Serve immediately, and enjoy!
Source: Eating Well
Broccoli is jam-packed with skin-nourishing vitamins and minerals, including Zinc, Vitamin A, and Vitamin C. Much like many of the other foods listed above, broccoli works to support skin health in the following ways:
Serves 2 | Takes 30 mins to make
Step 1: Once grated, squeeze the zucchini in your hands to eliminate any excess liquid.
Step 2: In a separate bowl, beat the eggs, and then add broccoli, zucchini, and most of the dill. Mix until combined. Add the flour and continue to thoroughly mix the mixture before seasoning.
Step 3: Heat the sunflower oil in a frying pan. Once hot enough, add a large spoonful of the mixture to the pain. You should be able to fit roughly three fritters on at a time.
Step 4: On medium heat, cook the fritters until golden brown, roughly 3-4 minutes per side. Continue this process until all batter is cooked.
Step 5: Garnish and enjoy!