When we take time to nourish our bodies, we often feel better—and this shows in our skin health too.
So if we want to eat food for good skin (beyond maybe cutting back on the Toffee Pops), what should we focus on?
High-quality proteins
Collagen is a key component of the dermis, the middle layer of our skin. It helps to provide structure, strength and elasticity, along with helping new skin cells to grow and replacing dead ones.
As we age, our bodies produce less collagen, and from our 30s onward, the quality of what we make starts to decline. However, our diet can play a crucial role in increasing collagen quality, as well as repairing, and reducing collagen damage.
Think of protein as the raw material for collagen production. Whole-food sources of protein are generally better than processed sources like whey protein powders, which can contain other ingredients and can spike blood sugar.
You can opt for vegetarian sources such as nuts, beans, chia seeds, or from animal products like lean meats, fish and eggs. Egg whites are particularly high in lysine, an amino acid crucial for protein synthesis.
The general recommended minimum protein intake for women is 0.8 grams per kilo of body weight per day (e.g. 53g for a 63kg woman—about one chicken breast).
However, recent public health messaging has shifted away from strict gram guides. Instead, we are encouraged to get our protein from a variety of sources, including plant-based foods, which contain more varied health benefits, and are kinder to the environment.
Omega 3 fatty acids
Compared to parts of the world like Scandinavia and Japan, the Western diet typically lacks Omega-3s, meaning we have to make a conscious effort to ensure we're getting enough.
Omega 3s play an essential role in building the "mortar" between skin cells that forms our protective moisture barrier. They're also anti-inflammatory and can help reduce collagen damage in your skin.
You can get Omega 3s from plant based sources, like chia seeds, flax seeds and walnuts. You can also get them from fish like salmon and kahawai and shellfish like mussels.
For my plant sources, I often alternate between adding chia seeds, walnuts and ground flax seeds to my muesli every morning. I also try and eat salmon when we can make it fit the budget.
Leafy greens
Vitamin C plays a critical role in collagen synthesis. We have Vitamin C naturally in our skin, but it gets depleted over time and with exposure to environmental stressors.
Green leafy vegetables are rich in Vitamin C but also folate and beta-carotene. Folate is vital for the synthesis of amino acids, and helps maintain and repair DNA. Beta-carotene is a precursor to Vitamin A, which the body can use to repair and renew skin.
I like to mix up how I get my greens so that I don't get sick of having them any particular way. Some days I will make green smoothies with spinach, kiwifruit and apple, other days I will add them into my eggs or make a greek salad. I find that if I buy a bulk bag of spinach from Pak'nSave, it can last me weeks!
Almonds
Almonds are rich in Vitamin E, a fat-soluble nutrient that integrates into lipid membranes—the fatty layers surrounding skin cells. Once incorporated, Vitamin E acts as a sentinel, ready to neutralize reactive oxygen species that might otherwise damage these lipids.
Almonds have a proven track record for improving blood lipid profiles and offering cardioprotective effects. They're also an excellent source of protein, fiber, and heart-healthy fats—both polyunsaturated and monounsaturated—all of which contribute to skin health.
A 2021 double-blind randomized trial published in the journal Nutrients, examined the effects of daily almond consumption on postmenopausal women. Participants were instructed to derive 20% of their daily calories from almonds over a 24-week period. The results were impressive: at both 16 and 24 weeks, the almond group showed a significant reduction in wrinkles compared to baseline—15% and 16% respectively. Moreover, facial pigment intensity decreased by 20% in the almond group.
Hydrolyzed collagen
Alongside eating protein to help the body produce its own collagen, there is now enough data to suggest that eating collagen peptides directly can be worthwhile.
A 2024 study published in Dermatology Research and Practice, 140 people supplemented with hydrolyzed collagen and Vitamin C over 12 weeks. After the 12 weeks, vs placebo, skin hydration was increased by 13.8% and elasticity was increased by 22.7%.
If you’d like to try collagen supplementation, I recommend against gummy-type products as these tend to be overpriced and contain lower concentrations of collagen. Powdered hydrolyzed collagen is better. I currently take Dose & Co Pure Collagen. I typically take it sprinkled on my museli (it is flavourless).
- Annie