Read our top 5 nutritious foods to help you get beautiful skin

The skin is a wonder-organ, the largest in the body, and consists of the hypodermis, dermis, and epidermis – with each layer serving its own unique purpose, carrying out multiple vital functions such as: healing from injury, regulating body temperature, and producing vitamin D. As such an important player in our health and wellness, it stands to reason that we can directly impact our skin with what we eat. What is happening inside your body will more often than not be reflected in your skin. Our regular diet has a significant impact on the appearance and quality of our complexion, and it is important to include a good amount of antioxidant-rich fruits and vegetables and healthy fats in your meals. If you’re wondering how to get beautiful skin via tweaks to your diet, read on to discover the top five foods you should consider introducing to nourish your skin from within.



These tiny berries pack a nutritional punch, full of flavour and loaded with antioxidants – eating blueberries regularly can help neutralise the effects of free radical damage caused by harmful stressors such as UV exposure and pollution. They also boast anti-inflammatory properties which can help to reduce the appearance of conditions such as acne and psoriasis.



One of the trendiest foods of the last five years, avocados are definitely seeing their time in the spotlight – and for good reason. Not only tasty and attractive on toast, avocados are loaded with nutritional fats, specifically monounsaturated fats, that help improve skin hydration and elasticity and reduce the appearance of wrinkles. Similarly to blueberries, avocados have also been found to significantly reduce UV-induced cellular damage and enhance DNA repair of the skin.


Oily Fish

Though somewhat of an acquired taste, the benefits of consuming a moderate amount of oily fish is universally understood by those interested in skin health. Choices such as sardines, salmon, and mackerel are rich in essential fatty acids Omega 6 and Omega 3. Whilst most of us get plenty of Omega 6 in a standard diet, our Omega 3 intake is generally lacking – which may contribute to the rise of inflammation derived skin conditions such as eczema and psoriasis. Omega 3 helps by improving the functionality of the skin barrier and boosting its ability to deflect irritants and retain moisture. This also helps keep the skin looking fresher and younger.



If you’re a sun worshipper – consider eating tomatoes as well as applying sunscreen. Tomatoes are rich in selenium, an essential mineral that must be obtained via diet, and studies have shown that a diet high in selenium can protect against age spots and other signs of sun damage, and even skin cancer. Lycopene is also abundant in tomatoes – a clever phytochemical with antioxidant properties which neutralises free-radical causing UV damage. If you want to avoid or improve sun-induced, premature wrinkles or age spots – make sure tomatoes are on your shopping list.



Want glowing skin? Olives are rich in plant-based polyphenol compounds which can boost nitric oxide production – improving blood flow to your tissues via enhanced vascular function. They also contain an abundance of monounsaturated fats and antioxidants which help to reduce inflammation and are an ally to achieving hydrated and supple skin.


Skin health starts in the kitchen! Consider adding these five antioxidant staples to a balanced diet and enjoy the benefits, both inside and out. Additionally, using evidence-based products as part of a regular skin-care regime is essential to the health of your skin, alongside consulting a professional for any ongoing concerns.


If you’re an aesthetician and would like to provide your patients with additional support for complaints using scientifically-proven skincare treatments – contact us now to book a space on our one-of-a-kind Advanced Skin Course, created in collaboration with industry giant AlumierMD. You’ll receive comprehensive training in medical-grade skincare, including the renowned Alumier Glow Peel, enhancing your aesthetic portfolio and allowing you to provide patients with a robust package of complementary skin treatments and non-surgical aesthetics.


At £699+VAT and hosted in central London, our next Advanced Skin Course is on Saturday 23rd January 2021, and booking up fast.


Call 020 3514 8757 or email to discuss your booking with our friendly team.



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