Discover the best foods to keep your skin healthy and glowing.

As the body’s largest and heaviest organ, nutritional issues are quickly reflected in the skin, which renews itself very quickly.

According to the Spanish Academy of Dermatology and Venereology, a healthy diet and lifestyle are essential to skin health. The body uses nutrients to strengthen, moisturise and brighten the skin. Your organs’ ability to work efficiently depends on your diet, and this energy translates into younger-looking, brighter, healthier skin.

Skin experts say that tissues function better when we cut down on processed food (snacks and fast food) and eat more vegetables and fruit, and if they are seasonal and organic, all the better!

What to eat for healthy skin

Oily fish. Include oily fish like anchovies, tuna, sardines and salmon in your diet to ensure you get plenty of the vitamins, minerals and essential fatty acids that reduce skin inflammation. This is particularly recommended if you suffer from conditions such as psoriasis or dermatitis.

Organic fruits and veggies. Fruits and vegetables are the main sources of vitamins and minerals, and must be eaten every day. What’s more, recent studies have shown that organic products contain 19% more phenolic acids. These substances are associated with a lower risk of chronic, cardiovascular, and neurodegenerative diseases.

Orange vegetables. Pumpkins and carrots are packed with vitamin A, a substance responsible for keeping skin healthy, as well as helping you to keep your tan for longer (which does not mean you don’t need to use sun creams).

Citrus fruit: Vitamin C, found in citrus fruit, has a role in collagen synthesis, the protein that makes up and supports skin tissues. What’s more, if you eat this fruit on an empty stomach, you will also cleanse, moisturise and beautify your skin.

Nuts. These contain Group B vitamins, important to keep skin tissues in good condition, encouraging cell renewal, and delaying ageing. They also contain large quantities of vitamin E, which reduces cell oxidation, and copper, which has an anti-inflammatory effect and is very beneficial to sensitive skins.

Whole cereals. Quinoa, rice and oats are packed with vitamin B3 and niacin, which participates in the synthesis of keratin, a protein which gives structure to the skin. Wholegrain cereals also improve melanin production, protect from dark spots and strengthen the hair and skin.

Vegetable oils like vitamin E, which is found mainly in vegetable oils (olive, sunflower, soya and coconut oil, etc), are superb antioxidants, since they protect and improve skin tissues, efficiently counteract ageing and help to improve blood flow.

Eggs contain selenium, an antioxidant mineral that reduces the risk of suffering from skin conditions. It acts in conjunction with vitamins E and A, which is why it is important to eat a varied diet to guarantee that you get all the antioxidant vitamins at the same time.

In contrast, processed foods (products that contain trans saturated fats and a lot of sugar) cause toxins to build up quickly, encouraging the development of dark spots, blemishes, atopic dermatitis and even psoriasis.

In short, your daily skincare routine should be based on three basic pillars: healthy eating, correct cleansing and moisturising. Make sure that you drink plenty of water throughout the day to ensure that skin is always moisturised, healthy and attractive.

Your skin mirrors what is happening inside. If you are not well on the inside, it will show.

This post is also available in: Portuguese (Portugal)