Top 10 foods for healthy skin

The age old saying, ‘you are what you eat’, certainly has plenty of merit, and when it comes to healthy skin, there are some foods that are packed with the essential nutrients, minerals and antioxidants needed for clear, smooth, glowing skin.

Nuriss is a skincare and wellness centre in the heart of London and our expert skincare specialists have listed 10 of the top foods that encourage healthy skin…


These delicious nuts contain a good amount of essential omega-3 fatty acids. They are great for strengthening the membranes of your skin cells, which locks in moisture and nutrients, keeping your skin plump and glowing. It also helps prevent harmful toxins from getting into the skin. Walnuts are particularly beneficial for vegetarians or people who don’t eat fish. Try adding some chopped walnuts to hot or cold cereal or using them in salads to add a bit of crunch. You can substitute pine nuts for walnuts if you’re making a pesto, and if you want to make it super healthy, you can use kale instead of basil leaves.

Almond milk

This alternative to dairy has grown in popularity in recent years for many reasons, including its health benefits. In relation to skin, dairy has been said to aggravate acne, wrinkles and rashes, so unsweetened almond milk is a fantastic alternative in coffee, tea and cereal. It is also rich in vitamin-E, which helps protect the skin against harsh elements in the environment, including wind and sun. You can choose a moisturiser or cream with almond milk in it to help prevent sun damage, but of course, always use sunscreen as well.

Just one little kiwifruit provides nearly 120 per cent of your daily vitamin C needs, which stimulates collagen synthesis, keeping the skin taught and smoothing out fine lines. Collagen production decreases with age, which loosens the skin’s elasticity, so as well as eating kiwi, you can use kiwi extract as a fantastic ingredient in homemade skincare products.


Pumpkin is not only delicious, but it is packed full of beta-carotene, which your body will convert into vitamin A. Half a cup of cooked pumpkin provides almost 400 per cent of your daily recommended vitamin A intake, which is essential for skin cell growth. It helps the skin stay soft, smooth and wrinkle-free. Cooked pumpkin is great as a soup with other healthy ingredients, including garlic and onions, or in a filling, winter salad.

Sunflower seeds

This useful little seed is a healthy source of vitamin E, which helps prevent breakouts of pimples. Researchers found that acne sufferers had nearly 30 per cent lower blood levels of vitamin E than clear-skinned people in a study published in Experimental Dermatology. The seeds are easy to store and use in a number of different foods. You can sprinkle some of them on your cereal, add them to salads or put them in homemade bread recipes.


We’ve all heard the myth that carrots make you see better, but you might not know that they actually give your skin a beautiful, natural glow. A UK study found that people who ate generous amounts of carotenoid-containing fruits and vegetables such as carrots had more yellow tones in their skin, making their complexion look healthier.


These yummy, filling legumes are rich in manganese, a healthy trace mineral, which encourages skin cells to produce energy. Chickpeas also slow down digestion and lower your blood sugar response, because they are packed full of protein and fibre, which helps reduce pimples and red spots. One of the best ways to enjoy chickpeas is in hummus – a healthy Middle Eastern recipe that can be enjoyed as a dip or on toast or flatbread.

Green tea

Ok, so green tea might not be a food, but this super drink is one of the healthiest things you can put into your body and is definitely worth a mention! Loaded with antioxidants and nutrients, it has a powerful effect of brain function, weight loss, skin health and it can reduce the risk of serious diseases. Green tea boosts blood flow and oxygen to the skin, which delivers essential nutrients, increasing the health of your complexion and creating elasticity.


Providing more than 500 per cent of your daily dietary zinc needs in just 57 calories, oysters are extremely good for the skin, but not many people know it! Zinc is important for the growth and function of skin cells, and a number of studies have shown that the mineral might play an important role in reducing acne.

Orange peel

You might not want to peel an orange and eat its entire skin on its own, but if you add the zest of an orange into a beverage, stirfry or salad, it is quite tasty and very beneficial. Orange peels have a large amount of vitamin C and about four times the amount of fibre than the flesh of the orange, which is an important part of any diet. Vitamin C stimulates collagen production, helping to prevent the skin from loosening with age.

Changing your diet and eating foods that are good for your skin can transform its look and health over time, but you might need a little extra help. Nuriss is an expert skincare and wellness centre in the heart of London, specialising in wrinkle-reducing, skin tightening and acne treatments.

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