The best foods and nutrients to eat for healthy skin

How do vitamins and nutrients affect skin health?

1. Wholegrain carbohydrates

You may know that choosing wholegrain varieties of bread, rice and pasta is better for maintaining your energy levels and also for their higher fibre content. There is some evidence that opting for these foods, which have a low glycaemic index (GI), can also be beneficial for the state of your skin, especially in cases of acne. However, it's yet to be confirmed whether the higher fibre content or weight loss from a healthier diet improves your skin.

How much do we need?

This will vary from person to person, depending on many factors such as age, sex and level of activity through the day. For the average adult, it is recommended that you consume a portion - roughly the size of your fist - of complex carbohydrates three times a day.

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2. Vitamin C

Vitamin C plays a role in collagen production and synthesis which keeps skin supple and firm. It also acts as an antioxidant to strengthen the skin barrier and reduce damage from the environment - such as pollution and sun damage. Many of the foods which contain vitamin C also contain carotenoids which could give your skin a healthy appearance.

How much do we need?

Men and women aged 15 years and older are recommended to have 40 milligrams per day.

3. Vitamin D

Many find that after a sunny holiday, or during the summer months, their skin seems to improve miraculously, with fewer spots and redness. This is because, as studies have shown, the so-called sunshine vitamin helps to reduce inflammation, particularly in skin conditions such as acne. Vitamin D has also been shown to play an important role in the regulation of new skin cells.

Our main source of vitamin D during the months of April to September is the sun. But the period from October to May leaves people who live in the UK deficient in this vital nutrient.

Although it can be difficult to get all that we need from our meals - and the government advises everyone to take a supplement in autumn and winter - there are some foods which can help us maintain it.

How much do we need?

10 micrograms or 400 units per day over the age of 1 year.

4. Omega-3

Like vitamin D, omega-3 is thought to have a role in reducing inflammation, while also helping to prevent dry skin - keeping it soft and supple. There are also studies showing that meeting the daily omega-3 intake can also improve your skin's immunity to damage from the environment - and therefore could also reduce your chance of developing skin cancer in the future.

How much do we need?

There is no specific recommended dose of omega-3, but roughly two portions of oily fish - 140 grams fresh or 1 small can - a week, from the age of 12 years, should be enough.

5. Vitamin E

You may have seen vitamin E as an ingredient in our face creams, so why not get it working from the inside too? The hype about this vitamin, which has been going for more than 50 years, is there for good reason.

It is high in antioxidants which work to reduce cell damage caused by the environment. This slows the ageing process whilst also protecting your skin from UV damage. Studies have also found that vitamin E supports skin wound healing. So if you do have a spot breakout, consuming enough vitamin E could ensure it heals as quickly as possible.

How much do we need?

Women are recommended to consume 3 milligrams a day and men 4 milligrams per day.

Signs of poor skin health - skin allergies and diet

More than 10% of children experience eczema and parents are always looking for ways to resolve it naturally, through diet.

Studies have found that, on average, food allergy plays a role in eczema in one in three children with moderate or severe eczema. The proportion of children affected varies with their age, and they often grow out of it. However, research has shown that food allergies causing eczema is not a common trigger in adults.

The bad stuff

As you might expect, there are also foods and nutrients which have been found to inhibit skin health.

Sugary foods

The primary cause is sugary foods, which often fall into the category of high GI. Having a high level of sugar in your blood is thought to speed up visible skin ageing, including fine lines and wrinkles.

Researchers believe that this is because high levels of sugar in your blood cause an inflammatory state in your body which can increase the rate of skin ageing. So avoid refined, proceeded foods and instead stock up on fruit, vegetables and oily fish.

Additives

Contrary to popular belief, there is no real evidence to show that additives have any significant effect on skin health. So, there is no need to trawl through the list of ingredients, all in aid of better skin. However - for other health reasons, it's still worth avoiding synthetic additives such as artificial sweeteners, E numbers, or food colourings.