Eating For Healthier Skin – 8 Foods That You Should Include In Your Diet For Youthful And Glowing Skin

Have you ever been told ‘you are what you eat’? What we put into our bodies is reflected externally by our skin. Melbourne based cosmetic injectables clinic Dermaq Aesthetics offers some insight into what can get you on the path to flawless skin!

The food we eat is broken down into vitamins, minerals and proteins, which are then used by our bodies to repair and nourish the skin. If we are eating good quality, fresh foods, then skin health will improve by becoming clearer, more supple and youthful.

For example, a diet that consists of high-quality protein will be able to use the building blocks (amino acids) once broken down to create elastin and collagen, which are essential to skin elasticity and strength. Foods that benefit your skin the most contain high amounts of omega-3 and 6 fatty acids, vitamin E, protein and antioxidants.

Here is a list of 10 foods that should be incorporated into your diet to improve skin health, and how they do this.

Fatty fish, such as salmon, sardines and mackerel

Not all fats are the same; but at the forefront of the good fats, omega-3 and omega-6, which are abundant in fatty fish, are important for skin health. Omega-3 and omega-6 are polyunsaturated fatty acids that play an important role in maintaining the structure of skin and its barrier functions.  Studies have displayed that omega 3 fatty acids improve skin hydration and reduce itching and redness associated with dry, irritated skin. The complex fats enhance the skin’s ability to ‘seal’ in moisture and improves the barrier function that protects our skin from water loss and bacteria that can trigger an inflammatory response.

photo of person slicing salmon
Photo by cottonbro on

Olive oil

Olive oil is the healthiest and most versatile oil there is. Make sure the olive oil you are using is extra virgin olive oil as it has not been refined and stripped of the antioxidants and nutrients. EVOO is high in monounsaturated fatty acids and an antioxidant group called ‘polyphenols’.


Broccoli contains a high amount of vitamin C, which is important for the production of collagen and assisting the skin’s natural regeneration process. Vitamin C is a potent antioxidant that plays a large role in building collagen, which helps skin stay strong, youthful and aids in wound healing. Vitamin C can also neutralize free radicals to help individual skin cells stay healthy are free of inflammatory damage.

sliced avocado fruit and green vegetable on white chopping board
Photo by Daria Shevtsova on


Carrots are rich in vitamin A, which has many benefits for the skin such as assisting normal skin cell function, where they behave in a healthy and more youthful way, leaving your skin radiant and more youthful. The Vitamin A encourages shedding of skin cells which reduces the occurrence of blocked pores. Vitamin A has also been found to decrease the amount of oil that the skin produces.

Brazil nuts

Brazil nuts may not be the first nut you reach for, but these will do wonders for your skin. These nuts contain a very high amount of selenium, which is a mineral that has been shown to slow the aging process of the skin as it improves skin elasticity. Brazil nuts also contain zinc, another mineral with anti-inflammatory properties, great to reduce acne inflammation and scarring.

variety of brown nuts on brown wooden panel high angle photo
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The wonder fruit, as we like to call it, because it benefits the skin in so many ways! Whether your skin care products contain avocado of some form, or you consume avocado on a daily basis, your skin will love you for it. Avocados are high in good fats, phytonutrients and vitamin A, D and E.


Not a food, but how could we leave out such an important factor to skin health? Drinking water is not only great for your overall health, but it is also vital for your skin’s wellbeing. Your skin, like any other organ requires hydration in order to function properly. If your skin isn’t getting enough water, then it becomes dry, uneven and more prone to aging. Drinking enough water will improve complexion as it helps to flush out harmful toxins that can build up in our digestive system. This will help the skin to look fresh and glowing.

woman with glass of water after shower
Photo by Maria Orlova on


Adding more tomatoes to your diet will help to protect your skin from UV associated damage. This is because tomatoes are rich in the antioxidant lycopene, which increases the skins resistance to UV light. This does not mean that you should stop wearing sunscreen of at least SPF 30+ each day. A healthy, well rounded diet coupled with a good skin care routine and daily protection against the sun will slow the signs of ageing and have you feeling youthful and glowing!

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