Best Foods For Your Skin

Written by Vicki Ma (Accredited Practising Dietitian and Sports Dietitian)

Each year we (mostly women) spend millions on creams and serums and everything in between in an attempt to get radiant looking skin.

But there’s an easier (and cheaper) solution!

Diet plays a major role in keeping our skin healthy. Eating a variety of foods high in antioxidants, healthy fats as well as vitamins and minerals is the recipe for a perfect complexion.

Beautiful skin starts with nourishment from within. Here are the top foods you need to include in your diet to get that glowing skin.


Who would have guessed these green little trees would be so beneficial to our health? Broccoli is full of antioxidants such as vitamin C, vitamin E and Beta-carotene. It’s also high in fibre, low in calories and contains many essential vitamins and minerals. Vitamin C plays a vital role in the formation of collagen fibers which helps keep skin smooth, firm and wrinkle-free. It also helps to reduce the harmful effect of UV radiation on our skin.


Full of nutrients such as protein, vitamins and minerals as well as the antioxidant vitamin E which is essential for keeping skin cells healthy. Almonds provide a great source of fibre and contains healthy monounsaturated fat which helps lower LDL “bad” cholesterol. Eating a handful of almonds per day could help give your skin a happy glow.

Extra Virgin Olive Oil (EVOO)

Contains the antioxidants polyphenol and Beta-carotene which helps protect the skin from harmful UV damage that causes brown spots and wrinkles. The essential healthy fats in olive oil are also part of the cell membrane that help hold in moisture which prevents our skin from looking dry.  Studies have also shown by having a few tablespoons of EVOO per day can be beneficial to our heart and help reduce the risk of heart disease.


Often called the nutrition powerhouse, blueberries are full of antioxidants such as vitamin C, Beta-carotene as well as other essential vitamins and minerals. They are very low in sugar and are the perfect snack for people watching their waistline. The high amount of antioxidants in blueberries will help keep your skin looking young and smooth.


Is an excellent source of essential omega-3 fatty acids, which serves as the building blocks for healthy skin cells. Omega-3 fats have anti-inflammatory properties and acts to prevent breakouts and skin flare-ups. It can also help the skin retain moisture and prevent dryness. The healthy fats in salmon are also considered as a poly-unsaturated fat and can lower our bad cholesterol and reduce the risk of heart disease.


Contains antioxidants such as vitamin C and Beta-carotene which helps keep the skin firm and taut by aiding collagen production. Tomatoes also contain high amounts of lycopene, a phytochemical with many health benefits. Research has shown eating foods high in lycopene (such as tomatoes), can help protect the skin against damage from the sun and may reduce the appearance of fine lines, wrinkles and pigmentation. More reason to add some extra tomatoes in our salad.

The final take-home message!

Remember, “you are what you eat”! Focus more on eating healthy wholesome foods that will help you glow from inside out.