Eat your way to flawless skin: 5 foods to include in your diet

  • Embrace anti-oxidants in your diet

  • Embrace anti-oxidants in your diet

  • Boost your Vitamin C intake

  • Eat a ‘rainbow’ of foods

Eat your way to flawless skin: 5 foods to include in your diet
Eat your way to flawless skin: 5 foods to include in your diet

Nutritional Therapist, Sandra Greenbank ( is expert on women's health and shares her tips to getting beautiful skin from the inside out.

Foods that help to improve appearance of skin

“Eating a rainbow of colours every day is the best way to ensure you're getting the full range of skin-protecting antioxidants in your diet,” adds Sandra.

1. Avocados

It may come as a surprise to hear that fat is good for you. Eating the right kind of fat is essential for good skin tone and avoiding dry skin, and avocados are a great source of good fats. They are also a good source of antioxidants, in particular vitamin E.

2. Oranges 

Oranges are one of the fruits that are highest in vitamin C, another potent antioxidant. Vitamin C promotes healthy glowing skin and collagen formation by fighting free radical damage.

3. Sweet potatoes

Orange fruits and vegetables are high in beta-carotene which is converted to vitamin A by the body, and sweet potatoes is the top vegetable to eat when it comes to beta-carotene. Vitamin A helps reducing inflammation through fighting free radical damage, and so naturally prevents the signs of ageing. Vitamin A is also necessary for wound healing and skin re-growth. It has even been proven to fight acne and improve overall skin health.

4. Tomatoes 

Lycopene, the phytochemical that gives tomatoes their red colour, is another powerful antioxidant protecting skin by eliminating free radicals. Studies have shown it can even protect against UV damage. Note that cooking tomatoes increases their lycopene levels!

5. Blueberries

Blueberries have a high concentration of Anthocyanins, the phytonutrient that gives them their bright blue colour. It is also a great source of probiotics; foods that your gut bacteria feed on - which in turn can help boost your immune system and alleviate inflammation-induced skin condtions.