Eat Your Way To Glowing Skin

We’re constantly targeted with products that promise to keep our skin youthful, glowing, and blemish-free. But the truth is, while the right skincare products for your skin can definitely help, there are a number of other factors that majorly influence the condition of our skin, chief among them being what you eat and drink.  So, here’s a breakdown of the intricate link between your diet and your skin, and the key nutritional factors to hit so that you can eat your way to glowing skin. 

Gut health

Gut health is having a huge moment in nutrition research and wellness discussions right now, and for good reason. The gastrointestinal (GI) tract, often referred to as the gut, is a complex system that is home to a vast community of microorganisms, collectively known as the microbiome. Much research has revealed that the composition and diversity of the microbiome are linked to a range of facets of physical and mental health, including digestion, immunity, hormone signalling, metabolism, and, you guessed it, our skin (1).

A well-balanced gut microbiome contributes to improved nutrient absorption, enhanced immune function, and reduced inflammation, all of which are essential for healthy skin. Incorporating probiotic-rich foods like yoghurt, kefir, and fermented vegetables can help maintain a harmonious gut environment. Fibre-rich fruits and vegetables (think berries, apples, pears, kiwi, broccoli, carrots, leafy greens) and whole grains (oats, quinoa, barley, brown rice) promote a diverse microbial community in the gut. As your gut flourishes with beneficial bacteria, it reflects positively on your skin, promoting a natural glow from the inside out. So, the next time you reach for a snack, consider that you might be eating your way to that coveted radiant complexion.

If you feel like you need a boost, we highly recommend Symprove, a water-based solution of live and active bacteria for gut support. If you’re curious to know more about gut health and ways to support it, read our article on stress and gut health here.

Antioxidants

Antioxidants are substances both produced by the body and found in foods which play a crucial role in maintaining skin health. They do this by counteracting the effects of free radicals, which are highly energetic particles generated during routine bodily chemical reactions. These free radicals, due to their high energy, initiate oxidative stress when they collide with other molecules in the body. Oxidative stress, in turn, can damage cells and expedite the aging process, leading to the development of fine lines and wrinkles on the skin. 

The good news is that a robust body of evidence supports the idea that a diet rich in antioxidants can mitigate the impact of free radicals. Vibrantly coloured plant foods such as bell peppers, carrots, leafy greens, berries, tomatoes, and broccoli, as well as antioxidant-rich sources like cacao and various spices, are all effective in combating oxidative stress.  By incorporating these antioxidant-rich foods into your diet, you can proactively prevent premature ageing.

A few antioxidant-rich favourites:

Vitamin C

Seen vitamin C skincare products trending on your social feed? Well, it’s for good reason. This essential nutrient plays a pivotal role in stimulating collagen production, imparting strength and elasticity to your skin. In other words, it keeps skin looking dewy, and minimises the appearance of fine lines, wrinkles, and dark blemishes. As a powerful antioxidant, vitamin C also actively helps neutralise and eliminate oxidants, whether they arise from natural body processes or come into contact with your skin from external sources like pollutants or sun exposure (2). Beyond that, scientific research suggests that vitamin C may also support the body’s  healing abilities, aiding in wound healing and minimising scarring (3). To boost your vitamin C intake, incorporate a variety of brightly coloured fruits and vegetables into your diet, such as peppers, strawberries, citrus fruits, broccoli, cranberries, and cherries. By regularly enjoying these different plants, you’ll be providing your skin with the nourishment it needs for a healthy and luminous glow. 

Bonus tip:

The advantages of consuming vitamin C in your diet are further heightened when paired with vitamin E, which brings many of the same beneficial properties. It is another potent antioxidant that plays an important role in reducing inflammation (4). Foods rich in vitamin E include broccoli, spinach, almonds, hazelnuts, sunflower seeds and extra virgin olive oil.

Our top recipes for a vitamin boost:

Healthy Fats

Each skin cell is encased by two layers of fat, and a portion of these fats comes from your diet (5). These  dietary fats are not only completely healthy but are also essential for achieving radiant and well-nourished skin. The optimal source of these beneficial fats is omega-3 fatty acids, which not only contribute to maintaining a fresh appearance, but also possess anti-inflammatory properties that can soothe the skin (6). To incorporate more of these essential fats into your diet, turn to avocado, nuts and seeds (as well as nut and seed butters), coconut, olives and extra virgin olive oil.

Our go-tos for a dose of healthy fats:

Carotenoids

Dietary carotenoids, the natural pigments responsible for the vibrant colours in fruits and vegetables, play a pivotal role in promoting skin health. Studies have shown that carotenoids, such as beta-carotene found in carrots and lycopene present in tomatoes, can enhance the skin’s resilience against UVB damage, particularly relevant during the summer, helping to prevent sunburn. Not only this, carotenoids provide protection against UVA-induced pigmentation, a factor contributing to premature signs of ageing (7). While carotenoids are by no means a substitute for SPF, inclusion of carotenoid-rich foods in your diet is a great way to support the protection of your skin. Opt for colourful leafy greens like spinach, kale, and Swiss chard, and incorporate orange and red-hued produce such as sweet potatoes, peppers, and watermelon.

Recipes bursting with carotenoids:

Water intake

Water is a crucial ally in addressing various skin concerns. Adequate hydration plays a pivotal role in skin elasticity and flexibility, ensuring optimal moisture balance for a supple and radiant complexion. Conversely, dehydration can result in skin dryness, dullness and the accentuation of fine lines and wrinkles. Moreover, water majorly participates in the body’s natural detoxification process (mainly carried out by the liver), promoting the elimination of toxins and  enhancing blood flow, which contributes to clear-looking skin The recommended daily water intake varies based on factors like age, gender, and lifestyle, with approximately 2 litres serving as a general guideline. Don’t forget that herbal tea and water-rich foods such as melons, cucumber, oranges, and celery also count towards your daily water intake!

The take-home message

To support the brightness, texture and overall appearance of our skin, maintaining a balanced and varied diet rich in fibre (found in fruits, vegetables, nuts, seeds, beans and legumes), probiotics, and antioxidants is essential. Additionally, staying hydrated, managing stress, and addressing any underlying gut issues can contribute to overall skin wellness.

Please note: this article provides general rather than medical advice, and is targeted at those with normal rather than problem skin. For more serious skin issues or concerns, please consult a GP or dermatologist.

References

1. De Pessemier B, Grine L, Debaere M, Maes A, Paetzold B, Callewaert C. Gut-Skin Axis: Current Knowledge of the Interrelationship between Microbial Dysbiosis and Skin Conditions. Microorganisms. 2021; 9 (2): 353.

2. Pullar JM, Carr AC, Vissers MCM. The Roles of Vitamin C in Skin Health. Nutrients. 2017; 9 (8): 866.

3. Ibid.

4. Nachbar F, Korting HC. The role of vitamin E in normal and damaged skin. J Mol Med (Berl). 1995; 73 (1): 7-17.

5. Alberts B, Johnson A, Lewis J, et al. Molecular Biology of the Cell. 4th edition. New York: Garland Science; 2002. The Lipid Bilayer. Available from: https://www.ncbi.nlm.nih.gov/books/NBK26871/.

6. Simopoulos AP. Omega-3 fatty acids in inflammation and autoimmune diseases. J Am Coll Nutr. 2002; 21 (6): 495-505.

7. Baswan, SM, Klosner, AE, Weir, C, et al. Role of ingestible carotenoids in skin protection: A review of clinical evidence. Photodermatol Photoimmunol Photomed. 2021; 37: 490–504.