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Choose these foods to nourish your skin

Choose these foods to nourish your skin
Article by: Danijela Unkovich     |     Date: January 15 , 2018

Danijela Unkovich shares some of her top foods for skin health and general wellbeing.

Nourishing our bodies from the inside out shows in our skin. The foods we eat or don’t eat impact our vitality and wellness, including the health of our skin. As the largest organ in the body, our skin has function to its structure, helping to safeguard us from the outside world, eliminate toxins through its surface, keep everything on the inside, produce vitamin D and so much more - with all of these needing adequate nutrition to work optimally. The nutrients from the foods we eat will make their way to our skin, nourishing it from the inside out, and in doing so, boosting its texture, strength, vitality and hydration. The saying is true – we really are what we eat!

Here are some of the top foods for skin health, which also assist our general wellbeing:

Oily fish

Oily fish are rich in the essential fatty acid omega-3, which assist with maintaining skin health, decreasing inflammation and redness, as well as skin repair. They’re also wonderfully moisturising, helping to keep our skin supple and radiant. Oily fish is also a rich source of the essential macronutrient protein, which forms the building blocks of our body and skin, making it vital to the skin's structure. Aim to enjoy oily fish a few times a week – try salmon tossed through a big leafy salad, sardines topped on quality toast or a tuna steak paired with your favourite veggies.


This wonderful creamy fleshed fruit is rich in healthy skin-loving fats, acting like a skin moisturiser from the inside out. Avocados also rich in vitamin-E which is a powerful antioxidant that helps protect the skin from oxidative damage, which may otherwise lead to premature ageing, fine lines, wrinkles, dull damaged skin and a lacklustre appearance, well before our time! Enjoy avocado chopped up in salads, as a creamy spread in sandwiches or on top of crackers, in smoothies, or smashed into guacamole as a dip with veggie sticks!


While small, nuts pack a mighty nutrition punch! They contain a plethora of vitamins, minerals, as well as protein and healthy fats. Certain nuts have particular skin-loving benefits, such as walnuts which are a great source of essential healthy fats, helping to fight inflammation within the body, or almonds which are a great source of the antioxidant vitamin E, which helps prevent cellular damage and premature aging. Enjoy nuts as a snack by the handful, as a nut butter spread on quality toast, or tossed through a leafy salad for some crunch and texture.
Pumpkin seeds 

This humble seed is jam-packed with zinc, which is a mineral that has a critical role in skin healing. Zinc helps to repair damaged skin tissues and prevent scar formation, leading to smoother looking skin - this makes it a particularly important for those who suffer from acne. Enjoy pumpkin seeds in a homemade trail mix, sprinkled on top of your morning bowl of oats, or blended in a smoothie.

Orange fruits and veggies

Carrots, capsicum, pumpkin, mango and other bright orange coloured produce are rich in vitamin A, a key superstar nutrient for skin health. Vitamin A helps normalise skin function a few different ways, including regulating oil production and promoting cell turnover - all leading to healthy, radiant looking skin! Vitamin A is also fantastic for maintaining vision and important for immunity – so, eat up! 

Make sure to incorporate fresh fruit and veggies into your diet in as many different ways as you can. Try a rainbow salad, blending produce together to make a nourishing soup, or in a refreshing smoothie in the morning. 

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