Eat right for your skin

Gina-gatford-Head-Shot-TempGina Gatford

Qualified Beauty Therapist

Eat right for your skin

I am certain you have heard the saying: “you are what you eat” and with regards to your skin this is absolutely true! What we eat affects how our skin looks and feels.

The skin is the largest organ in the human body and benefits from excellent nutrition, derived from the foods we eat. Consuming foods rich in vitamins and minerals may provide anti-ageing effects.

The stomach is where 70% of our immune system lies. It’s where nutrients are extracted and distributed throughout the body. Vitamins, minerals and nutrients are essential for renewing our skin.

Glowing skin begins with choices you make in the supermarket so lets look at which nutrients and vitamins are important to the skin and the foods that they are found in to assist in achieving glowing beautiful skin.

Vitamin A:

Vitamin A is essential for skin cell rejuvenation making it essential for anti-ageing and also for acne prone skins. Lack of Vitamin A in the diet causes skin to become rough and dry.

Found in dark, leafy greens, carrots, fish, dried apricots, lettuce and sweet potatoes, just to name a few.

Vitamin B:

Vitamin B is essential to health and wellbeing.

If you have pigmentation or experience cracks at the corner of your mouth, it could be a sign that you are deficient in Vitamin B. Redness around the nose area could also indicate a Vitamin B deficiency.

Foods rich in Vitamin B are green vegetables, meat, fish, eggs and diary products.

Vitamin C:

Vitamin C is a highly effective anti-oxidant.  An anti oxidant helps to protect the cells from free radical damage caused by stress, over exposure to the sun, pollution or smoking.  Free radicals also attack the collagen and elastin fibres in the skin and it’s these fibres that give the skin its firmness and elasticity.

If you suffer from redness and dilated capillaries, incorporate extra Vitamin C in your diet.

Foods rich in Vitamin C are citrus fruits, capsicums, tomatoes and broccoli.

Vitamin E:

Vitamin E works to block free radicals from the body. By fighting the free radicals we can slow down the ageing process and reduce wrinkles and keep the skin youthful.

Vitamin E is found in nuts and seeds, wheatgerm oil, fish and spinach.


Zinc is an important mineral especially for acne/breakout prone skins to assist with oil regulation and skin healing. Due to its anti-inflammatory properties, zinc is excellent for reducing inflammation associated with acne.

Meat, chicken, wholegrains and nuts are all rich in iron.

Omega 3 (EFA: Essential Fatty Acid):

A skin that is deficient in Omega 3 shows signs of being dry, flaky, eczema, psoriasis, dermatitis, hard cracked heels, peeling nails and even dandruff.

Our bodies don’t make Omega 3 so we have to get it from our diets and it is an important nutrient for skin repair, skin health and brain function. Its anti inflammatory properties make it ideal for eczema and psoriasis skin conditions.

Foods rich in omega 3 are oily fish, (such as salmon, sardines), avocado and nuts.

It is important to eat a variety of different foods every day and incorporate lots of fruit and vegetables for healthy, glowing skin. Stay away from processed foods and reduce foods high in carbohydrates and sugars.

Eat yourself beautiful!


Gina is a qualified Beauty Therapist with 20 years experience in the cosmetic and beauty industry. She has worked both in salons and major skincare companies, always with a focus to help clients achieve and maintain the healthy skin they desire. Gina now owns AbsoluteSkin Skin Centre on Sydney’s Northern Beaches.

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