The concept of treating your skin from the inside is not a new one, but it is something I find myself talking about day-in and day-out. That’s right - your skin troubles are not just surface level. They usually stem from something deeper internally, such as gut issues, inflammation, allergies or hormonal imbalances.
So how do you fix your skin from within? Make sure you're supplying your body with all of the nutrients needed to produce healthy, happy and glowing skin cells. What does our skin specifically need? Here's a little cheat sheet to get you going on your journey to inner and outer glow.
Zinc
Zinc is probably my most used nutrient for any skin concern. Not only does it support your nervous system by dialling down your stress response, it also reduces inflammation and supports the immune system. Zinc is an essential component for the regeneration of skin cells. Foods to look out for:
- Chickpeas
- Lentils
- Walnuts
- Hemp
- Pumpkin
- Flax and chia seeds
- Oysters
- Capsicum
- Quinoa
Vitamin C
Vitamin C helps reduce DNA damage which leads to signs of aging on the skin. It is also required for collagen synthesis playing a huge role in keeping our skin supple, tight and bright.
Vitamin C-laden foods to look out for:
- Aloe vera
- Broccoli, brussels sprouts
- Citrus fruit
- Parsley
- Sweet potato
Vitamin A
Vitamin A is our wrinkle fighter, helping keep the skin supple and moist. If you suffer from dry, flaky skin then you may be vitamin A deficient. Boosting it in your diet will help restore integrity and moisture to your skin. Vitamin A-rich foods to look out for:
- Apricots
- Sweet potato
- Carrots
- Green leafy vegetables
- Oily fish (salmon, trout, tuna, herring)
- Eggs
Essential Fatty Acids
I like to think of essential fatty acids as moisturising your body from the inside out. In combination with Vitamin A, they help increase the skins natural oil barrier providing protection from unwanted nasties. They also form the building blocks of health cell membrane AKA your skin cells.
Foods to seek out:
- Chia, hemp and flax seeds
- Oily fish (salmon, trout, tuna, herring)
- Cold pressed extra virgin olive oil
- Olives
- Walnuts
Although it can be hard, saying no to a few foods whilst you get your skin back on track may be beneficial. Cow’s dairy, gluten, sugar and highly processed foods can all contribute to inflammation. An emphasis on a wholefood, rainbow diet is key.
Chloe Wilkinson is a practicing clinical naturopath at The Good Health Co. For more info see her free Better Skin in 4 Weeks ebook here.
PHOTOGRAPHY Eddie New @ Lion Artist Management
FASHION Teanne Vickers
MODEL Aleyna Fitzgerald @ Priscillas
HAIR Kyye Reed @ Work Agency
MAKEUP Isabella Schimid
PHOTOGRAPHER’S ASSISTANT Kristina Yenko
