Top 5 Skin Friendly Foods

Our skin is our largest organ, so it’s important that we look after it. Your skin accounts for 15 per cent of your bodyweight and renews itself every 28 days. Although diet isn’t the main culprit to poor skin, eating a balanced diet is beneficial to your overall health, including your skin.
Don’t forget that drinking plenty of water is essential to maintaining good skin health, and to keeping hydrated throughout the day. Two litres is the recommended daily amount of water, and all tissues, cells and organs need it to function well.

1. Avocado

High in healthy fats, avocados are great for keeping skin flexible and moisturised. A study conducted with over 700 women found that high intakes of fats, specifically those relating to avocados, were linked to having supple skin. Some evidence shows that avocados contain compounds that can help protect the skin against sun damage, which in turn can prevent wrinkles. Avocados are a great source of vitamin E, which helps to protect the skin against oxidative damage – this is even more effective when paired with vitamin C.

2. Walnuts

Walnuts are high in omega 3 and omega 6, and can help reduce inflammation in the body, including the skin. Walnuts also contain vitamin B7 which contributes to the maintenance of normal skin and normal skin pigmentation. Nuts are beneficial in many ways, and are a protein-rich food. Protein helps to produce cells that repair and rebuild tissue, including your skin. In turn, this means that there is a reduced effect of scarring on skin when your protein levels are maintained.

3. Sweet Potato

Sweet potatoes are rich in beta-carotene, which is converted into vitamin A, and is predominantly found in orange and dark-green vegetables. A 100g serving of baked sweet potato contains enough beta-carotene to provide almost four times the recommended daily intake of vitamin A. Beta-carotene is incorporated into the skin and helps to protect your skin from sun exposure, dryness and wrinkles.

4. Soy

Soy contains plant compounds known as isoflavones that mimic or block oestrogen, which can benefit the skin. A small study found that women in their 30s and 40s who were eating soy isoflavones every day for a period of 8-12 weeks improved their wrinkles and skin elasticity. In post-menopausal women, soy can help to keep skin strong and smooth

5. Kiwi

Kiwis help to maintain healthy and smooth skin because of the significant contribution they make to the process of collagen synthesis. Kiwis are high in vitamin C which helps to keep the skin firm, and vitamin E, which helps reduce fine lines. Antioxidants are also present in kiwis, which prevent aging and fight against free radicals (which can cause illness and contribute to aging). If you prefer, placing slices of kiwi directly on the skin is believed to reduce puffiness and discoloured areas.


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