The best diet for glowing, healthy skin, according to experts

Want a radiant complexion? You may need to pay attention to what you eat. We delve into the role diet plays in helping you achieve healthy skin.

Radiant, healthy skin is at the top of many people’s wish lists.

But if you’re spending a fortune on skincare and not noticing any difference, you could be missing an important piece of the healthy skin puzzle: your diet.

According to the experts, some key foods and nutrients can help to get you glowing skin – here’s what you need to know.

The link between diet and skin health

A healthy glow and diet are undeniably intertwined.

Research has found a significant association between diet and certain skin conditions, including acne and psoriasis, and skin ageing.

“The nutrients in our food are the building blocks for the proper functioning of our whole body, including our skin,” nutritionist, naturopath and The Longevity Remedy founder Michaela Sparrow says.

“There is a huge variety of vitamins, minerals, amino acids, fatty acids and phytonutrient compounds found in whole foods that are needed to maintain and support skin health.”

Is there a diet for healthier skin?

“A healthy, balanced diet with a variety of whole foods is key,” dietitian and Nourish Naturally founder Rebecca Gawthorne says.

Rebecca says when it comes to eating for healthier skin, we should broadly aim for certain foods — such as those that are high in healthy fats and those that are rich in antioxidants —  to help fight damaging free radicals, reduce inflammation and stimulate collagen production.

Foods high in zinc, as well as prebiotic and probiotic foods, are also a key part of the healthy skin food list.

7 best foods (and drinks) for healthy skin


“Avocados help improve skin appearance as they are rich in the healthy fats to nourish the skin and reduce inflammation,” Rebecca says.

Citrus fruits

Want to fight skin ageing? According to Michaela, citrus fruits are one of the best sources of vitamin C, which is essential for collagen production.

Dark chocolate

“Dark chocolate is anti-inflammatory and rich in antioxidants, helping to slow down skin ageing and bring down redness and swelling in the skin,” Michaela says.

Green tea

Michaela says green tea is rich in antioxidants that support overall skin health and feed the gut microbiome, which can also impact our complexion.

Olive oil

“This is a true skin superfood,” Michaela says.

“It is rich in a compound called squalene, which hydrates the skin from within and also supports the skin barrier, helping to protect the skin from external damage.”


“Salmon is rich in the essential omega-3 fatty acids, which reduce inflammation and nourish the skin,” Rebecca says.

Sunflower seeds

Tiny but mighty, sunflower seeds are packed with vitamin E — a powerful antioxidant that can help protect against sun damage.

“Vitamin E is also needed for healthy cellular membrane function, which is needed for a healthy skin barrier,” Michaela says.

Do you need specific nutrients for healthier skin?

There are a few nutrients that Rebecca and Michaela rate helpful as part of a healthy skin diet.

“Collagen supports the skin’s ability to restore moisture and improve skin elasticity, fine lines and wrinkles,” Rebecca says.

To further support collagen production, zinc is important due to its role in the synthesis of collagen and cell regeneration, Michaela adds.

Michaela’s other recommendations include the mineral silica, and fish oil.

She says silica “strengthens connective tissue, boosts collagen production and supports healthy skin hydration and elasticity”, while fish oil helps to strengthen the skin barrier which, in turn, can help in fighting inflammation and oxidative stress.

Is coconut oil healthy for your skin?

Coconut oil is popular for use on both hair and skin, and is often called out as a healthy food for skin.

According to a recent study, coconut oil used topically helps to moisturise the skin, improve skin barrier function and reduce inflammation.

“This makes coconut oil especially beneficial for those with inflammatory skin conditions like eczema and dermatitis, and also makes it an acne-friendly oil,” Michaela says.

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 Written by Tania Gomez.