Good Skin Diet

Good Skin Diet – Essentials

A good skin diet includes the vital nutrients that skin needs to stay supple and hydrated. It’s important to be aware that three types of proteins are essential for healthy skin. Feed your skin with nutritious foods and supplements and your skin will stay healthy.

So, what should we eat to keep our skin healthy? We need a range of proteins which contain amino acids as well as vitamins, minerals and toxin free foods.

Good Skin Diet – Proteins

The three main types of protein needed in a good skin diet should include: Elastin, Collagen and Hyaluronic Acid. These can become depleted as we get older. This is especially so if we are not eating a varied diet. For healthy skin, a full range of nutrients is needed. (Preferably in an organic form that your body does not have to detoxify first.) Our bodies need vitamin C to make Collagen. Collagen contains amino acids. So, a good skin diet includes a range of vitamins, minerals and amino acids.

Include these Foods in a Good Skin Diet

White teaYY
Green teaY
Bone BrothYY
Red WineY
Dark ChocolateYY
Red MeatsY
Citrus fruitsY
Good Skin Diet – Nutrients
Vitamin E

Vitamin E feeds and nourishes skin and muscle. It can be found in avocados, sunflower seeds, almonds, spinach and beets. All of these are great ingredients to use in salads. Try making salads with legumes like green lentils or chick peas. For the veg: organic spinach, grated beets and carrots. Make a salad dressing with avocado oil or extra virgin olive oil. Serve the salad with avocados and roasted sweet potatoes seasoned with paprika. Add sweet chilli chicken or grated organic cheese and you have a delicious nutritious salad.

Liposomal Vitamin C

Liposomal Vitamin C is essential due to the fact that we need it to make collagen. Stress lowers Vitamin C. Therefore, we can use it up as soon as it appears in our body. It needs constant replenishment.


Collagen is vital because it contains the exact substance you need to repair your skin. Additionally, it contains amino acids (also needed for skin repair). Vitamin C, proteins and amino acids help repair skin. Bone broth protein powder comes in different flavours. I love the vanilla one. It makes a great base for a breakfast, power shake. Add seeds, brazil nuts and blueberries or raspberries as well as cottage cheese for the protein. For Omega 3, add a drizzle of extra virgin olive oil. For memory, MCT oil. Blend thoroughly and drink.


CoQ10 helps your body to absorb more oxygen whilst muscles and the heart benefit greatly from CoQ10 due to it becoming depleted as we age.

Selenium and zinc

Antioxidants help clear infections from the skin. Selenium is found in Brazil Nuts and Coconut. Zinc is found in meat, legumes, nuts, seeds, eggs, whole grains and dairy.

Omega 3

A reliable source of Omega 3 is found in oily fish, Cod liver oil and organic extra virgin olive oil (which is perfect for skin). Additionally, vitamins A and D are also contained in Cod liver oil so these are added benefits to your skin.

A good skin diet with a full range of nutrients in sufficient amounts, gives your skin the ability to repair damage. Taking in the right nutrients prompts chemical reactions in the body as the immune system kicks into clean-up mode. That’s why a healthy diet is a good place to start. Add supplements next to fill in the gaps in your daily food intake.

Fermented Foods

By ensuring that your gut microbiome is in a healthy state, you will be able to absorb the nutrients that you take in. Improve your gut health by taking: Sauerkraut juice, Bio yogurt, Kefir, or Kimchi (add to savoury dishes).

Glutathione and Enzymes

Next, help your liver detoxify its contents (including metals) by taking Milk thistle Glutathione or N-Acetyl-Cysteine. (Yes, metals can be absorbed through the skin as anyone with a nickel allergy will tell you.)

Enzymes can help clean up the plaque in arteries. Be careful though with these if you are on blood thinners.

Avoid sugar and refined carbohydrates, as they will damage the repair process. Inevitably, our immune system goes down temporarily when we eat sugar. Dr. Hulda Clark suggested that when we have sugar free peanut butter, brazil nuts and organic raisins at the same time it triggers an immune boost. Include these as part of your good skin diet. You could use these to make snack bars.

By April Phillips

Independent health researcher at Author: and, Lyricist and Author: