You’ve probably heard that eating chocolate causes acne, or drinking plenty of water will help your skin to look healthier, maybe even smooth out a few wrinkles. Or perhaps that loading up on antioxidant rich foods may undo some of the damage from all those years in the sun. Are any of these beliefs actually true?

Many years of research have now proven that there is some truth in these beliefs. If you want healthy skin, it’s important for you to follow a healthy diet. Not only should your diet contain sufficient vitamins and minerals, but should also supply the macronutrients needed to build healthy skin. These macronutrients include protein, carbohydrates and good fats including essential fatty acids. A balanced diet is essential for good skin. Most doctors agree that the best way to get these valuable nutrients into your body is through food. These nutritious foods contain the calories which are converted to energy and are components of the enzymes that maintain normal skin function.

Here Are Some Healthy Skin Diet Tips

• Choose foods rich in B vitamins especially B2 and B3. Good sources of B2 include eggs, lean meat, fish and dairy. B3 can be found in mushrooms, asparagus, chicken breast and tuna.

• Vitamin C reduces the damage caused by free radicals, a harmful by-product of sunlight, smoke and pollution. Vitamin C is found in broccoli, bell peppers and strawberries.

• Fish contains oils that will help nourish your skin. By including fish in your diet, you will add lustre and softness to your complexion. Oily fish includes tuna, salmon and trout.

• Adding fruit and vegetables to your diet will ensure that your skin gets the vitamins it needs to look good at all times.

• Zinc boosts the immune system and is essential for healthy skin. Oysters, sesame and pumpkin seeds, as well as lamb, are good sources of zinc.

• Vitamin B1 assists in keeping skin healthy by ensuring good circulation. B1 can be found in seeds, pulses, nuts and asparagus.

• Ground flaxseeds are an excellent source of omega 3 fatty acids, which promotes good skin health.

• Vitamin B6 or pyridoxine deficiency can result in dermatitis or eczema. Eat garlic, cauliflower, celery and bananas to ensure that you are getting sufficient vitamin B6 from your diet.

• Vitamin E helps promote great looking skin, a good reason to include hazelnuts and almonds, which are high in vitamin E, in your diet.

• Avoid junk food as far as possible.

• Water flushes out the toxins from your body. Stored toxins can result in bad skin.

In conclusion

For years the common belief was that diet had absolutely no effect on the skin or skin conditions. We now know that a clean, healthy diet will give you healthy, glowing, youthful skin, and keep it looking good.

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BHSc (Aesthetics Therapy) Australia UNE