Nutrition for healthy skin - Skinora
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Nutrition for healthy skin

Before you order another batch of skincare products, stop and examine your diet. To achieve and maintain clear and healthy skin, you must compliment your skincare products with a healthy diet. Eating the right foods nourishes your skin from within and promotes rapid cell growth for younger-looking skin.

What to eat and drink

Eight glasses of water

Celebrities continue to rave about the benefits of drinking at least eight glasses a day, and we have no option but to follow suit. Increasing your water intake can reduce signs of ageing and improve skin elasticity. Water also detoxifies the body and flushes out toxins for healthier and radiant skin.

Omega 3 fatty fish

Omega 3 fatty fish such as salmon helps the body produce anti-inflammatory compounds, which alleviate skin conditions such as psoriasis and eczema. They also contain a carotenoid antioxidant known as astaxanthin, famous for reversing sun damage and improving skin elasticity. Our bodies do not produce these fatty acids, so we can only obtain them through our diet.

Healthy fats

Avocados, nuts, seeds, and fish are rich in monounsaturated and polyunsaturated fats, which help moisturise the skin and increase firmness and elasticity. These fats are also packed with vitamin E, which has anti-inflammatory and antioxidant properties that protect the skin from free radical damage.

Eat vitamin C

Vitamin C is great for your skin for two reasons. It is a super antioxidant and it also aids in collagen production. Collagen is vital in maintaining skin elasticity and firmness. Oranges, lemons, guavas, berries, and sweet potatoes are excellent vitamin C sources.

What to avoid


High sugar consumption will wreak havoc on your skin. As we age, collagen production significantly decreases, causing sagging skin and wrinkles. Sugar attaches itself to the collagen protein, breaking it down faster than usual. It also exacerbates skin conditions such as acne, eczema, rosacea, etc.


When alcohol gets into your system, it brings blood up to the tissues, causing inflammation. Inflammation often manifests itself as dehydration, redness, and blotchiness and is the second major cause of skin ageing.

Now that you know how to tailor your diet for healthier skin, take our skincare quiz and find the best products for your skin type. The Skinora team will help you make a routine tailored for your specific needs.

About the Author: Lucinda Appiah

Dr Lucinda Appiah studied Medicine and Haematology at Imperial College London from 2003-2009. She later went on to attain her postgraduate certification in Aesthetic Medicine at Queen Mary University in London with merit and trained with some of the top plastic surgeons and aesthetic medicine practitioners in the country. Dr Appiah also continues to practice as a GP and has extensive experience in treating a range of skin conditions. She has an empathetic approach to all skin concerns and has also had her own skin journey managing post inflammatory hyperpigmentation. She is passionate about working with brands that deliver results backed by science, empowering clients to explore new ingredients and grow their self confidence.

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Last update: January 17th, 2021

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