In this blog post, you’ll read about the 9 best foods for your skin, according to a dietitian. Because face lotions and serums have a role to play, but what you put in your mouth really does show on the outside. 

I definitely notice a difference in my skin when I eat certain foods. Of course, no amount of healthy foods can balance out too much stress, not enough sleep and out-of-balance hormones – or change your DNA. 

So before an event or photoshoot, I make sure I get enough sleep (8 hours minimum), exercise and try to stress less using these strategies. 

I’ll also add in more of these healthy foods to help get healthier looking skin… 

 Chatting on the TODAY Show about the best foods to eat for healthy skin! 

1. Tomatoes

If you get sunspots and burn easily

Eat like the Mediterranean and load up on tomatoes. They contain lycopene (the pigment that makes the fruit red!), a seriously awesome antioxidant that neutralises free radicals that cause premature ageing. A study found that those who consumed tomato paste 33% more protection from the sun. Don’t skip the sunscreen but do add tomatoes to your meals like this breakfast. 

2. Chocolate

Slows ageing skin + boosts mood

Dark chocolate can help your body produce endorphins, reducing stress and making you feel good.

In addition to reducing stress and putting a smile on your face (arguably the easiest way to look more beautiful!), dark chocolate contains flavonols, antioxidants that can slow the signs of ageing. I love Lindt chocolate. Look for chocolate with >80% cacao. You get used to the taste! 

One of my favourites chocolate snacks from Back to Basics – Salted Carmel Dark Chocolate bites

3. Kiwi fruit

Fade spots and get smoother, firmer skin

Kiwi fruit are loaded with vitamin C is a powerful antioxidant that helps to reduce inflammation and prevent pigmentation and discolouration. But that’s not all! Vitamin C is also needed for the development of collagen, which you need for healthier, thicker skin. You can also get plenty of vitamin C in orange/red coloured foods like oranges, carrots, capsicum. Blood oranges are another great pick. 

4. Brazil Nuts

For smooth and tight skin

I love brazil nuts. They are loaded with selenium, a nutrient powerhouse that helps maintain elastin, a protein that keeps your skin smooth and tight. Snack on a handful of brazil nuts, crush them and add them to a salad by shaving them onto grilled veggies for more crunch. 

5. Salmon

Helps with acne, eczema, and psoriasis

Don’t skimp on your healthy fats if you have acne, eczema, and psoriasis.  Oily fish like salmon is loaded with EPA and DHA, healthy omega-3 fats that help to combat skin inflammation.

Try my favourite Salmon Poke Bowl or Teriyaki Salmon. 

6. Avocado

For clear, hydrated skin

Did you need another reason to love avocado? I didn’t think so. But it may help to know that adding avocado to your sandwich, salad or breaky bowl with help balance those blood sugar levels. This means more stable mood, energy, hormones and clearer skin.

7. Yoghurt

Helps with acne, eczema, and psoriasis

Make sure you get yoghurt that contains probiotics – as opposed to just ‘live cultures’. They aren’t the same thing.

The probiotics in yoghurt help reduce inflammation for clearer, more spot-free skin. I like to go for plain Greek yoghurt which I drizzle with honey to be a little sweeter. 

8. Pumpkin Seeds

Help acne spots heal

Self-conscious over a spot that is taking ages to disappear? Eating foods high in zinc like pumpkin seeds (also known as pepitas) will help with wound healing and can help clear up the spots fast. I prefer eating seeds than taking a zinc supplement.

I LOVE pumpkin seeds on salad for crunch and I also add them to my morning yoghurt for more fibre, prebiotics and healthy fats. 

9. Oats

Contain silica for thicker hair, stronger nails and firmer skin

Whole-grain cereal naturally contains silica, a nutrient that helps to keep skin elastic and collagen healthy. You may have seen silica supplements which you can use if you have very brittle hair, nails and skin or you can also eat foods containing silica like strawberries, apples, cucumber, asparagus and honey. Oats will also keep your blood sugar levels more stable for better skin. 


Does healthy eating feel overwhelming? 

Back to Basics will help take the guesswork out of healthy living. And it’s something you can stick to.

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like an old school cosmo quiz