The food you eat has a direct impact on the health and appearance of your skin. This article presents 10 evidence-based dietary tips that can help improve skin quality from the inside out — reducing inflammation, boosting collagen production, and maintaining hydration. From increasing your intake of antioxidant-rich foods to cutting back on sugar, these practical changes can make a visible difference to your skin's texture, tone, and radiance over time.
Previously, Yamuna (here) shared her top 10 foods that are good for beautiful skin. In this blog, we give you 10 more tips to improve and protect your skin through nutrition.
- Green tea: green tea contains the compound EGCG, also known as a polyphenol. This substance has a positive effect on the skin. For example, it helps combat acne, as EGCG has anti-inflammatory properties. It also helps prevent the formation of wrinkles, as green tea can protect the skin from sun damage.
- Beetroot juice: beetroot juice is a true beauty drink. It helps prevent acne and creates a more even skin tone. This is because beetroot juice has a strong detoxifying effect and purifies the blood. It therefore also works well as a detox drink.
- Dark chocolate: dark chocolate is rich in flavonoids that, among other things, protect the skin against UV radiation and free radicals. It also improves blood flow, making the skin softer and stronger. The rule here is: the darker, the better. Choose a variety containing more than 70% cocoa. It is still necessary to apply an SPF-containing cream to your face and body.
- Almonds: almonds are rich in vitamin E, which increases the skin's elasticity. Vitamin E also contains many antioxidants that help protect against harmful external influences. Almonds are also high in fibre, which assists in breaking down waste products in the body — another benefit for beautiful skin.
- Oily fish: oily fish is high in biotin (vitamin B8). This produces fatty acids and amino acids, keeping the skin healthy. A deficiency of vitamin B8 can cause flaky skin. Oily fish also contains omega-3 fatty acids, which keep the skin supple and nourished.
- Avocado: avocado is packed with healthy fats, fibre, and vitamin E. These nutrients hydrate and protect the skin against harmful external influences.
- Green vegetables: green vegetables help keep the skin firm and radiant. This is because green vegetables are full of anti-inflammatory compounds and antioxidants. Do not cook the vegetables for too long, otherwise you cook out all the active compounds.
- Orange vegetables: orange vegetables give the skin a real boost! They accelerate cell renewal and cause pores to contract, resulting in a radiant complexion.
- Apple cider vinegar: pure apple cider vinegar is full of antioxidants and alpha hydroxy acids. If you dab this onto your skin with a cotton pad and leave it on for half an hour, dead skin cells are removed and a new, radiant complexion is revealed. Age spots can also be somewhat faded using this method.
- Yoghurt: yoghurt is not only delicious to eat — you can also use it as a facial mask. The lactic acid in yoghurt removes excess oils, adds moisture, and loosens dead skin cells. Yoghurt also has a soothing effect, for example after sun exposure.