We’ve all heard the saying “You are what you eat” and when it comes to maintaining clear, healthy-looking skin, it can be as easy as taking a few simple steps in our regular diets to see big changes in our complexion (and what better time to do it than now?)

Get back to basics and give your skin some love from the inside-out. We’ve summed up a few of the easiest ways to start:  

Include Vitamin-Rich Foods  

Maintaining a balanced diet rich in vitamins and minerals including a range of fruit, vegetables, fatty fish and whole grains is just one of the simple ways to reveal beautiful, glowing skin. Here are some examples of how to easily add these skin-boosting powerhouses to your everyday meals.


Zinc is an essential mineral that is known for its anti-inflammatory properties and aids in the functioning of the sebaceous glands in the skin (which produce oil) and helps to repair skin damage and keep skin soft and supple. Zinc-rich foods include nuts and seeds, seafood, lean red meat and whole grains.

One to try: Boost your bowl of oats in the morning with a spoonful of wheat germ or a handful of sunflower seeds. 

Vitamin C 

Give your body an antioxidant boost while helping to promote a healthy immune system. Food rich in Vitamin C can also help to encourage the production of collagen, a protein that plumps the skin, keeping it looking firm and youthful. The best sources are blueberries, blackcurrants, broccoli, guava, kiwi fruits, oranges, strawberries, papaya and sweet potatoes.

Want to try? Why not mix up your favorite smoothie by adding a handful of blueberries or strawberries.

Vitamin E 

Vitamin E is a natural antioxidant that helps to protect the skin from free radical damage including sun, smoking, pollution and excess alcohol. Indulge in a daily handful of almonds, hazelnuts, pine nuts and caress your internal organs with sunflower and corn oils.

Your perfect snack? Why not try avocado on toast with a hazelnut dukkah. Yes, please. 

Keep Hydrated 

Not only does water play a vital role in digestion and circulation within the body but it is also a major factor in keeping the skin looking healthy.

Over the course of our lives, the skin will significantly change, and it is normal to lose its natural elasticity and firmness but consuming a sufficient amount of water on a regular basis will help to clear your complexion, reduce puffiness and promote healthier-looking skin.

Tip: Limit foods high in saturated fats, sugary drinks, caffeine and excess amounts of alcohol as these will dehydrate the body.


Add Supplements  

If you are not getting the nutrients you need from food alone, incorporating vitamins and probiotics are a great addition to a balanced diet.

If you are not getting the nutrients you need from food alone, incorporating vitamins and probiotics are a great addition to a balanced diet.

With so many options out there, it can be overwhelming as to where to begin. In addition to adding things like Silica and Omega-3 supplements to your healthcare regime, our skin-boosting pick for wholefood nutrition would be The Beauty Chef.

It’s best to speak with your healthcare professional or dietician if you are concerned you are not getting all the nutrients you need.

Simple changes to the food and supplements we are (or could be) consuming on a regular basis, teamed with a great skincare routine and regular exercise could put you on track to make a big difference in your skin’s appearance from the inside-out.

The information in this article has been referenced from the Australian Dietary Guidelines.

By Genevieve Reynolds

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