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Though most people focus on taking care of their skin from the outside by their skincare routines products, following a nourishing, balanced diet is one of the most important factors in maintaining healthy, glowing skin.

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As the body’s largest organ, your skin acts as a mirror to reflect your internal wellbeing. The gut/skin connection is a powerful one – what happens in your gut can have a big impact on the health and appearance of your skin. 

In fact, studies have shown that a balanced gut microbiome is linked to a clearer, more radiant complexion1. These are some essential tips to improve a glow in your skin. 

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• Increase your intake of antioxidant-rich foods, including vitamin C: Think berries, citrus fruits, tomatoes, and greens such as spinach. These protect and nourish your skin cells. 

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• Enjoy omega-3 rich fish in your diet: Oily fish such as salmon, mackerel, and sardines are rich sources of omega-3 fatty acids. Omega-3 fatty acids also have anti-inflammatory properties and also help to support skin hydration. If you are like me and don’t eat a lot of seafood (I’ve been vegetarian for years, started to eat fish only recently) you may be relieved to know it is still possible to get adequate omega-3s from plant-based sources, including: chia seeds, sesame seeds, walnuts, flax seeds). 

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• Feed your gut with fiber-rich plant foods: legumes, wholegrains such as rolled oats, and fruit and veggies. Eating a diverse range of colourful plant foods helps to support gut health, natural detoxification pathways, and in turn, our skin health. Did you know that you should aim to eat many different colours as these all have different nutrients and thus health benefits? 

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• Incorporate a variety of nuts and seeds into your diet: think walnuts, brazil nuts, chia seeds, flaxseeds and hemp seeds. Not only are these quality fat sources, but they are also packed with vitamins and minerals such as vitamin E and zinc, which support skin health.

 

• Hydrate, as our skin is a thirsty organ! Aim for 2-3 liters of water daily. If you struggle, start to include hydrating fruits and vegetables into your diet such as watermelon, cucumber and celery. Also think about making water infused with berries, so you boost antioxidants and have a win-win situation!

 

References: 

Salem, I., Ramser, A., Isham, N. and Ghannoum, M.A. (2018). The Gut Microbiome as a Major Regulator of the Gut-Skin Axis. Frontiers in Microbiology, [online] 9(9). doi:https://doi.org/10.3389/fmicb.2018.01459.