Nutrition plays a key role in the condition of your skin. More and more experts are emphasizing that true radiance starts from within. A balanced diet rich in protein, healthy fats, vitamins, and minerals is the foundation for not only feeling good, but also for healthy-looking skin.
What to eat to have healthy and clear skin
Omega-3 fatty acids are particularly important, as they help reduce inflammation, strengthen the skin's protective barrier, and prevent moisture loss. Micronutrients are also important: vitamin D supports natural repair processes, and selenium, as a powerful antioxidant, protects cells from premature aging.
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“The quality of our skin is directly related to what we eat,” says nutritionist Kirsten Humphries. According to her, nutrient-rich foods provide the body with everything it needs to maintain elasticity, hydration, and a natural glow. That's why it's important not to focus on individual foods, but to create a varied diet that provides a full range of nutrients. This is the easiest way to healthy, well-groomed skin.
5 superfoods for healthy and glowing skin
Fatty fish
You may not like sardines, but you may enjoy other fatty fish like mackerel, salmon, anchovies, or herring. As mentioned, these types of fish are rich in omega-3 fats, which Humphries says support inflammation balance and overall skin health.
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Brazil nuts
Did you know that one to three Brazil nuts are enough to meet your daily requirement of selenium? This powerful antioxidant supports thyroid function, the immune system, and cognitive function. Its antioxidant properties are also beneficial for the skin. “Antioxidants help protect cells from oxidative stress, which affects the condition of the skin,” explains Humphries.
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Oxidative stress occurs when the balance between free radicals that damage the skin and those that protect it is disrupted. An excess of free radicals can cause long-term damage to cells, altering the appearance and function of the skin. Foods rich in antioxidants help restore this balance and strengthen the body's defenses.
Eggs
Eggs are not only a source of protein and micronutrients, but also vitamin D, which supports skin health and helps reduce inflammation.
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Oysters
“Oysters are rich in zinc, a mineral that plays a key role in skin health, repair, wound healing, and immune system function,” Humphreys notes.
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Extra virgin olive oil
If you've ever seen someone drinking olive oil for health reasons, you know that it can have a big impact on your skin, too. “It's rich in monounsaturated fats, which support metabolism and help stabilize blood sugar levels,” says Humphries. Stable blood sugar levels are important for your skin, as fluctuations in blood sugar levels can contribute to acne.
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Extra virgin olive oil also contains the antioxidant vitamin E, which helps protect and maintain skin health. “However, I wouldn't recommend consuming it in large quantities in its pure form,” the expert adds. Instead, it's better to add it to your meals regularly.
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Based on material from: Vogue.com