Foods for Skin Health

We can all experience skin changes and challenges. Weather its making it look its best or certain conditions such as acne or rosacea, that can make us unconfident and self conscious.

So letโ€™s discover some helpful foods...

๐’๐ญ๐š๐ซ๐ญ๐ข๐ง๐  ๐ฐ๐ข๐ญ๐ก ๐ก๐จ๐ซ๐ฆ๐จ๐ง๐ž๐ฌ

High levels of androgens and testosterone can trigger our sebaceous gland and produce more sebum with feeds bacteria.

Vitamin D is a hormone and if deficient can disrupt how skin produces oil, resulting in acne.

Hormone balancing foods:

  • Clean protein: quinoa, lentils, eggs, oily fish, organic Turkey or chicken

  • Healthy fats: avocado, coconut oil, raw butter/ghee, nuts and seeds.

  • Antioxidant rich foods: kale, collard greens, chard, broccoli, red pepper, berries

  • Vitamin D: best form is the sun, foods have very little, best being eggs, fish, mushrooms, so supplement in the winter months.

๐†๐ฅ๐ฒ๐œ๐ž๐ฆ๐ข๐œ ๐‹๐จ๐š๐

Insulin stimulates the sebaceous glands to produce more sebum. High sugar and carbohydrates leads to excessive levels of glucose in the bloodstream, leads to high insulin levels and can contribute to acne.

High Glycaemic foods to avoid:

White potatoes, white bread, white pasta, dates, watermelon, rice cakes, white rice, fizzy sugary drinks, baked potato, ripened banana, raisons, honey (substitute in your breakfast for berries, seeds, and wither vanilla extract, maple syrup or cinnamon for a sugar substitute).


Milk contains a growth factor (IGF-1) that can stimulate the sebaceous glands producing more sebum, leading to the progression of acne lesions.

Milk alternatives:

Oat milk, almond milk, rice milk, coconut milk, hazelnut milk, quinoa milk


Essential for the development and functioning of the human skin. It has also been shown to stop p.acnes (bacteria) from reproducing.

Food sources include: Grass fed beef, lamb, prawns, oysters, scallops, pumpkin seeds, chickpeas

๐Ž๐ฆ๐ž๐ ๐š ๐Ÿ‘

Is anti-inflammatory and has been shown to be very beneficial at reducing acne.

Foods high in Omega 3: SMASH (Salmon, Mackerel, Anchovy, Sardine, Herring), flaxseed, seaweed

๐•๐ข๐ญ๐š๐ฆ๐ข๐ง ๐€

Is essential for the growth, repair and maintenance of the skin. It reduces sebum production and prevents pores from getting clogged.

Food sources include: carrots, squash, kale, eggs, liver, mangoes, and butter

๐•๐ข๐ญ๐š๐ฆ๐ข๐ง ๐„ ๐š๐ง๐ ๐’๐ž๐ฅ๐ž๐ง๐ข๐ฎ๐ฆ

Have been shown to be effective in clearing acne.

Vitamins E Foods: Almonds, Spinach, Avocado, sunflower seeds, olive oil

Selenium Foods: brazils ( 4 a day will give your daily requirement


Free radicals participate in inflammatory progression of acne and must be neutralized by antioxidants. Help immune system and fights infection

another potent antioxidant found in the skin and destroy p.acnes bacteria

Antioxidant Foods: red grapes, mulberries, and blueberries.

๐†๐ซ๐ž๐ž๐ง ๐ญ๐ž๐š

A polyphenol called catechin, found in green tea have an anti-inflammatory effect on the sebaceous glands.


There is a direct link between the gut and skin conditions. If there is an imbalance of gut micro flora, this can lead to inflammation and an over load of toxins and since the skin in an eliminatory organ, acne can manifest as a result.

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