The Skin is the largest organ in the body, and it can be an overall reflection of the body's health. Maintaining a healthy diet is just one of the crucial factors in promoting great skin health. Alongside your skincare regime here are some recommendations that can benefit your skin:


While not a food, staying hydrated by drinking enough water is essential for maintaining skin moisture and overall health. Aim to drink an adequate amount of water (approx. 2 litres, more if hot/exercising) throughout the day. I try to drink 600mls of water when I wake up in the morning and have found this has really benefitted my skin.

fruits and Vegetables

They say you can have too much of a good thing. Within reason I am not sure this is true for fruits and Vegetables: Colourful fruits and vegetables like berries, kiwi, oranges, spinach, kale, and peppers are packed with antioxidants, vitamins, and minerals that protect your skin from damage caused by free radicals. Trying to eat seasonally and growing fruit and vegetables in your garden are great ways to support your skin.

Whole Grains

Like brown rice, quinoa, and whole oats, which are high in fibre and contain vitamins and minerals that promote skin health. Fibre is also essential to gut health, supporting the microbiome.

Nuts and Seeds

Almonds, walnuts, sunflower seeds, and flaxseeds are great sources of vitamins, minerals, and healthy fats. They help nourish your skin and maintain its integrity. The are also a source of fibre, supporting the gut and can be a great snack on the go.


Rich in healthy fats and contain vitamins E and C, which are essential for maintaining healthy skin. They also provide biotin, which is crucial for skin health. And they are delicious!

Fatty Fish

Fish like salmon, mackerel, and sardines are excellent sources of omega-3 fatty acids, which help keep your skin moisturized and reduce inflammation.

Green tea

Is rich in antioxidants, particularly catechins, which have anti-inflammatory and anti-aging effects. Drinking green tea regularly may improve your skin health. Several in vivo and in vitro studies suggest that green tea supplementation increases the collagen and elastin fibre content and suppresses collagen degrading enzyme MMP-3 production in the skin, conferring an anti-wrinkle effect.

Reducing processed foods

It can be difficult to avoid processed foods, but as a general rule, if you look at the ingredients on a packet and do not recognise them, or there are ingredients on it that you would not have in your kitchen pantry then the food is likely to be processed. If packaging reports it is healthy, it is probably not. An apple does not need to tell you that it is healthy.


Excessive or chronic alcohol consumption can have detrimental effects on the skin and overall health. It can lead to dehydration, impaired wound healing, increased risk of skin infections, exacerbation of skin conditions like acne and rosacea, and premature aging. Alcohol can also disrupt the balance of hormones and negatively impact the liver, which plays a crucial role in detoxification and maintaining healthy skin. A small amount of red wine may actually be beneficial to skin health – cheers!


Fundamentally everyone's skin is unique, and individual responses to dietary changes may vary. It's always a good idea to consult with a healthcare professional or a registered dietitian for personalized advice based on your specific needs. When it comes to eating and drinking, it is also important to remember that eating what you want every so often is good for the soul, (if not so good for the body!)