Food for Healthy Skin

You are what you eat and your skins proves it.

Eating the right food to support healthy skin
is not as complicated as it may seem.

We all want good skin, but just like wanting the ideal body, you do have to make some changes and stick to them, 

Skin, especially that on your face shouts out to the world the state of you inner health, both physical and mental.

Remember in our younger years, people would say “don’t eat too many sweets or fatty fried foods as they give you spots”, well there was some truth in what they said, but it isn’t just what you eat, it is way more complex than that.

There are so many conflicting messages out there on social media, in magazines,health websites. When we remove all the products/organisations marketing messages, you are left with diets or products that are rich in antioxidants, omega 3’s, protein and fibre. Why because they are all necessary for cell health.

Cells repair, restore and renew and what you eat influences how effective that cell activity is. There are foods that provide the necessary nutrients that promote cell repair, good circulation and effective waste removal and for us in our later years, enhance collagen production? 

I have created a list of foods that ideally should be organic (this reduces the intake of chemicals, that add to ‘free radicals’ and cause  further complications). Eaten in their natural state or with minimum cooking and most importantly introduced to be a regular part of your diet they will provide your body with the nutrients required to project your inner health through your skin.

Eating healthily for a week or two is not the answer. To maintain healthy skin, we have to maintain healthy living and eat well every day, however, it is OK to have a not so healthy day occasionally.

Following a healthy balanced nutrient dense diet will not return the youthful glow you had 20 years ago. Unfortunately with the natural pull of gravity, changes in hormone levels and exposure to damaging elements around us, ‘youthful’ skin is not a realistic goal, unless you opt for surgery and extreme skin peels etc. BUT what is achievable is a skin that radiates health, reduced dryness (less wrinkles) improved clearance of toxins (less outbreaks) and boosted collagen (less sagging).

As I have mentioned before eating food in its natural state retains the powerful nutrients within, once heated many foods alter their molecular state which changes how they are metabolised. If the food is to be cooked invest in steamer. I love my three tier steamer. I save the water and use it as base for soups and stocks. Do not fry any food! This is one rule you must stick to. 

My Top 6 Collagen boosting foods: Food for healthy skin

Cabbage – The darker the leaf the higher the antioxidant, vitamin and mineral content. Raw cabbage is great thinly shredded as used as a salad base, or even a bed for a grilled chicken breast.  

Remember the ‘Cabbage soup’ fad diet? Way back in my twenties, I tried this diet (before I understood about nutrition) and although I was constantly starving, lacked energy and felt bored with the constant drinking of the soup, I must confess my skin was amazing. However, by the end of the second week my skin took a turn for the worse and an outbreak of extreme blemish breakout stopped my fad diet!!
The reason the cabbage diet was great for a success for the first week was the powerful antioxidant properties it contained. The soup provided the nutrients my body required to fight the ‘free radicals’, yet eventually having used my stored nutrients for energy and cell maintenance, the digestive system began to struggle and spots were the result. Had I incorporated the cabbage soup with a health nutritious balanced menu I would have continued to see healthy skin.

Dark leafy vegetables – Just like the cabbage packed full of antioxidant, vitamin C and A, promote the body to fight ‘free radicals’ and boost collagen. Steam or with spinach eat raw or wilted. 

Avocado – Wow this is an amazing food packed full of vitamin E, omega 3 and antioxidants it is a key player in collagen production.

Red Fruit and Vegetables – They contain an antioxidant lycopene a natural collagen booster. 

Chickpeas – Full of zinc, protein and fibre. Your body doesn’t naturally store zinc and we are often found to be deficient in it. Zinc is required for repair and health of cells.

Garlic – Taurin and lipid acid, which support damaged collagen fibers are found in garlic.

So there you have it, food for healthy skin, simply eat these foods on a regular basis and start to help your body improve you skin from within.

Superfoods for your skin

I will share with you a quick collagen boosting recipe, ideal for packed lunch as can be eaten cold.


1 bag of fresh spinach
4 broccoli florets
1/2 tin of chickpeas, drained
2 cloves of garlic, crushed
1/2 red pepper, sliced

Wash spinach and place on plate as a base.
Steam broccoli with crushed garlic.
Place drained chickpeas in a bowl, add the steamed broccoli and garlic, toss to mix.
Place on top of spinach bed.
layer the red pepper slices on the top.
Drizzle with olive oils and chilli flakes.


Looking for support on ways to eat food for healthy skin?

To explore ways to improve your nutritional intake, book a 1:1 nutritional coaching consultation.


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