Find Out What Certain Foods are Doing to Your Skin

Have you ever heard the saying “You are what you eat?” Well, your skin could not agree more. Your diet (or lack thereof) can severely impact the health and appearance of your skin. Everything from dark under eye circles, fine lines, acne, and skin texture can all stem from an imbalanced diet. 

While many factors can attribute to the health of your skin, nourishing your skin with healthy foods full of nutrients can help you achieve a radiant, natural glow. Keep your eyes peeled for foods that are high in these compounds as they are superfoods when it comes to skin health: 

  • Omega-3 fatty acids
  • Omega-6 fatty acids 
  • Vitamin E
  • Antioxidants  

To help take the hard work out of planning your next grocery shop, we’ve collated a list of foods that can have either a positive or negative impact on your skin.  


Fatty Fish - Fish like salmon and mackerel are a rich source of omega-3 fatty acids, which are key players when it comes to elasticity and moisture of the skin. Omega-3 fatty acids can also help to reduce inflammation, which is one of the causes of redness and acne. Fatty fish are also a great source of vitamin E, which is an important antioxidant for your skin.  

Walnuts - Similar to fatty fish, walnuts are full of fatty acids and a great addition to your diet. Walnuts are richer than most other nuts in omega-3 and omega-6 fatty acids, which help to reduce inflammation in the skin. 

Avocado - Full of healthy fats and Vitamin E, avocados are great for supporting the health of your skin. Vitamin E is most effective at combating the effects of free radicals produced by the metabolism of food and toxins in the environment. So, while it may hinder your home loan options, we say the smashed avo at breaky is the way to go!  

Green tea - If you’re in need of a caffeine hit and are weaning yourself off the instant coffee mix, reach for a green tea instead. Loaded with antioxidants called catechins, it works to protect your skin and boost blood flow. Studies have found that drinking green tea over a period of time can improve your skin elasticity, reduce roughness and scaling, and improve your skin density! Sounds like all wins to us! 

Foods high in vitamin C – Oranges, kiwifruits, capsicums and guavas are all rich in vitamin C which is a powerhouse when it comes to anti-ageing as it increases collagen production. 

Dark Chocolate - Yes, you read that correctly. Chocolate can help your skin - as long as you’re eating the right type! Dark chocolate is rich in ingredients that fight UV damage, aid blood circulation and release endorphins in your brain. These include flavanols, which fight free radicals, and keep the skin supple and soft. Consider this permission to binge on your favourite dark chocolate tonight.


Dairy - Dairy can play different roles in different people's diets. If you are experiencing bumpy, congested skin try cutting dairy out of your diet or replace it with nut milk to test the results. 

Fizzy drinks - Loaded with sugar and often high in caffeine, soft drink have been linked to increased signs of ageing, dark eye circles, and increased fine lines and wrinkles. Replace your can of soft drink with a green tea or glass of water for healthy, glowing skin. 

Alcohol - Alcohol has been found to increase redness and puffiness in the face, and also aids in the loss of collagen production, which in turn results in increased fine lines and wrinkles. Alcohol can dehydrate the body and leave your skin screaming for some TLC. 

Processed or refined foods - These foods often contain high amounts of carbs and refined sugars, all of which contribute to increased ageing of the skin. Want to kiss goodbye to fine lines and wrinkles? It’s time to give processed and refined foods the boot. 

The next time you're supermarket ready, remember to check your list for foods that include your essential nutrients and steer clear of the candy aisle (if you can!). Before you know it, you’ll have skin that dreams are made of!

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