Glow from the inside out: Eat these 7 foods for more youthful-looking skin

Jan 13, 2020
Blueberries are great for your skin. Source: Getty

The secret to healthy skin and hair isn’t hiding in your bathroom cupboard — take a look in your kitchen. What you eat affects your skin and hair from the inside out and sets the tone for how we age in general.

You can’t change factors like age and genetics, but diet is one thing you have control over. Eating a well-balanced diet with plenty of nutrients can help promote hair growth and keep your skin smooth and plump for longer.

Here, I’ve listed the top seven foods for healthy skin and hair.


Walnuts contain a range of nutrients that are fantastic for skin health, such as omega-3 fatty acids and vitamin E. They also protect the hair from sun damage and promote voluminous locks. Eating walnuts has also been linked to improving brain health.

Chia seeds

Packed with protein, fibre and omega-3 fatty acids, chia seeds are great for skin and hair. They are also an excellent source of iron and calcium, and rich in antioxidants. Chia seeds work best in a healthy smoothie or pudding.


Avocados are loaded with natural oils and replenishing properties. The monounsaturated fatty acids found in avocados not only help lower cholesterol levels, but also reduce the appearance of saggy skin and fine lines. Avocados work great in a fresh garden salad or mashed over your toast.


Blueberries are loaded with anti-inflammatory compounds and vitamins that help protect your skin from premature ageing. The antioxidants found in blueberries help minimise the damage of free radicals, which can accelerate the formation of wrinkles. Additionally, blueberries are packed with vitamin C, which helps keep skin plump and firm. Eat them as an afternoon snack or added to your morning smoothie.


Eggs are a good source of protein and biotic, two nutrients that promote healthy hair growth. Biotic, also called vitamin B7, is essential for the production of a hair protein called keratin, helps strengthen hair to prevent breakage. Eggs are also a great source of vitamin D, B6, B12, zinc, selenium and iron, which all play a part in skin health.

Wild salmon

Fatty fish, like wild salmon, is wonderful for hair and skin health. It’s an excellent source of omega-3 fatty acids, which keep your skin looking good. Wild salmon is also a great source of protein, selenium, vitamin D3 and vitamin B. These nutrients promote strong and healthy hair.

Sweet potatoes

Sweet potatoes are an excellent source of vitamin A because they contain high levels of beta-carotene. We need vitamin A for healthy skin, hair and nails. Research has found that vitamin A can speed up the rate of hair growth and encourage the growth of thicker hair.

Do you have any other beauty food tips?

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