The best foods and nutrients to eat for healthy skin

How do vitamins and nutrients affect skin health?

1. Wholegrain carbohydrates

You may know that choosing wholegrain varieties of bread, rice and pasta is better for maintaining your energy levels and also for their higher fibre content. There is some evidence that opting for these foods, which have a low glycaemic index (GI), can also be beneficial for the state of your skin, especially in cases of acne¹. However- it is yet to be known if it is the higher fibre content or weight loss from a healthier diet that improves skin.

How much do we need?

This will vary from person to person, depending on many factors including age, sex and level of activity through the day. For the average adult, it is recommended that you consume a portion - roughly the size of your fist - of complex carbohydrates three times a day.

What to buy

• Brown and wholegrain rice, bread and pasta.

• Potatoes with skin on.

• Wholegrain cereals.

• Pulses and beans.

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2. Vitamin C

Vitamin C plays a role in collagen production and synthesis which keeps skin supple and firm. It also acts as an antioxidant to strengthen the skin barrier and reduce damage from the environment, such as pollution and sun damage. Many of the foods which contain vitamin C also contain carotenoids which could give the skin a healthy appearance.

How much do we need?

Males and females aged 15 years and older are recommended to have 40 mg per day.

What to buy

Here are some fruits and vegetables and their amounts of Vit C:

• Red pepper = 96mg.

• Orange = 70mg.

• Kiwi fruit = 64mg

• Broccoli, one portion = 51mg.

• Tomato =17mg.

• Potato = 17mg

Figures are from the National Institutes of Health.

3. Vitamin D

Many find that after a sunny holiday, or during the summer months, their skin seems to improve miraculously, with fewer spots and redness. This is because, as studies have shown, the so-called sunshine vitamin helps to reduce inflammation, particularly in skin conditions such as acne². Vitamin D has also been shown to play an important role in the regulation of new skin cells³.

Our main source of vitamin D during the months of April to September is the sun. But the period from October to May leaves people who live in the UK deficient in this vital nutrient.

Although it can be difficult to get all that we need from our meals - and the government advises everyone to take a supplement in autumn and winter - there are some foods which can help us maintain it.

How much do we need?

10 ug or 400 units per day over the age of 1 year.

What to buy

• Oily fish.

• Fortified cereals and dairy products*.

• Eggs from fortified chicken*.

*Check the labels for nutrients contained.

4. Omega-3

Like vitamin D, omega-3 is thought to have a role in reducing inflammation, while also helping to prevent dry skin; keeping it soft and supple. There are also studies showing that meeting the daily omega-3 intake can also improve the skin's immunity to damage from the environment - and therefore could also reduce the risk of the development of skin cancer in the future⁴.

How much do we need?

There is no specific recommended dose of omega-3, but roughly two portions of oily fish - 140 g fresh or 1 small can - a week, from the age of 12 years, should be enough.

What to buy

• Oily fish: mackerel, salmon, sardines, crab, tuna (fresh or frozen).

• Non-fish: flax seed, soy products, walnuts, rapeseed oil, green leafy vegetables.

5. Vitamin E

You may have seen vitamin E as an ingredient in our face creams, so why not get it working from the inside too? The hype about this vitamin, which has been going for more than 50 years, is there for good reason.

It is high in antioxidants which work to reduce cell damage caused by the environment. This slows the ageing process whilst also protecting the skin from UV damage. Studies have also found that vitamin E supports skin wound healing. So if you do have a spot breakout, consuming enough vitamin E could ensure it heals as quickly as possible⁵.

How much do we need?

Women are recommended to consume 3 mg a day and men 4 mg per day.

What to buy?

Here are some foods and their Vit E content:

• Wheat germ oil, 1 tablespoon = 20mg
  
  Sunflower seeds, a handful = 7.4mg
  
  Sunflower oil, 1 tablespoon = 5.6mg
  
  Peanut butter, 2 tablespoons = 2.9mg
  
  Broccoli, ½ cup = 1.2mg
  

Figures are from the National Institutes of Health.

Signs of poor skin health - skin allergies and diet

More than 10% of children experience eczema and parents are always looking for ways to resolve it naturally, through diet.

Studies have found that, on average, food allergy plays a role in eczema in one in three children with moderate or severe eczema⁶. The proportion of children affected varies with their age, and they often grow out of it. However, research has shown that food allergies causing eczema is not common trigger in adults⁷.

When to see a doctor about skin health

If you are concerned about your child's skin health it may be worth speaking to your doctor about allergy testing for the following foods.

• Cow's milk.

• Eggs.

• Peanuts.

• Soy.

• Wheat.

• Fish.

• Tree nuts.

The bad stuff

As you might expect, there are also foods and nutrients which have been found to inhibit skin health.

Sugary foods

The main culprit is sugary foods, which often fall into the category of high GI. Having a high level of sugar in the blood is thought to speed up visible skin ageing, including fine lines and wrinkles⁸.

Researchers believe that this is because high levels of sugar in the blood cause an inflammatory state in the body which can increase the rate of skin ageing. So avoid refined, proceeded foods and instead stock up on fruit, vegetables and oily fish.

Additives

Contrary to popular belief, there is no significant evidence to show that additives have any significant effect on skin health⁹. So, there is no need to trawl through the list of ingredients, all in aid of better skin. However- for other health reasons, it's still worth avoiding synthetic additives such as artificial sweeteners, E numbers, or food colourings.

Further reading

1. Robyn et al: A low-glycemic-load diet improves symptoms in acne vulgaris patients.

2. Lim et al: Comparison of vitamin D levels in patients with and without acne.

3. Bikle: Vitamin D metabolism and function in the skin.

4. Potential Benefits of Omega-3 Fatty Acids in Non-Melanoma Skin Cancer.

5. Abid Keen and Hassan: Vitamin E in dermatology.

6. Bergmann et al: Evaluation of food allergy in patients with atopic dermatitis.

7. Manam et al: The association between atopic dermatitis and food allergy in adults.

8. Cao et al: Diet and skin aging - from the perspective of food nutrition.

9. Rademaker: Food additives.