The skin is the biggest organ of the body. It protects it and helps regulate temperature. Though above that, it also functions as one of our waste removalists by excreting toxins through our sweat glands. So it’s no wonder that when we are stressed, eating poorly, surrounded by pollutants or just generally not functioning at our best, it shows in our skin. Or should I say on?

Acne treatment studies show the 5 most vital nutrients for skin health are vitamin A, zinc, vitamin E, selenium and vitamin B6 (pyridoxine). So here are a bunch of foods that contain an array of these vitamins and minerals + others that are worth a mention!

Beetroot. Stimulates the lymphatic system and increases the body’s oxygen-carrying ability. Awesome for circulation and assisting in the removal of toxins. Have a beetroot juice, or add raw grated beetroot to your salad!

Lemons. Help remove fat-soluble toxins and old hormones. Lemon rind especially contains the flavanoid limonoid, which kills bacteria. Start the day with a big glass of lemon water to detoxify your system and cleanse the skin!

Red cabbage. Contains the antioxidant anthocyanin (purple pigment), which decrease wrinkles and inhibits pigmentation. It has six times more vitamin C than green cabbage! Add to your stir fry or shred it and put it in your daily salad.


Pumpkin Seeds (Pepitas). Packed with zinc and vitamin E, both essential for skin health. Try and get styrian black pepitas, as their zinc content is much higher than regular green pepitas. You can buy these online. They are tastier and more robust too! Add to your salad, smoothies, trail mix or granola!

Avocado. Contains a heap of vitamin B6, vitamin C and vitamin E, all three of which are needed for a perfect complexion! Plus the good fats in avocado are incredible for skin health! Eat avocado right out of its skin! Or add to salads, wraps, smoothies or dips.

Berries. Packed with vitamin C and antioxidants, helping to protect the skin from free radical damage, as well as providing anti-inflammatory activity to your bod. Eat berries on their own, in a smoothie, on top of your pancakes or in a muffin!

Almonds. Great source of vitamin E and good fats! Ensure you activate your almonds so you can assimilate the nutrients appropriately. Have a handful a day or invest in some delicious nut butter to snack on or add to smoothies.

Brazil nuts. Selenium is an antioxidant that helps prevent oxidative damage, so again it assists in protecting the skin. It has also been shown to be effective in treating acne. Have a small handful of brazil nuts, or choose these to add to your next bliss ball!

Carrots. The beta-carotene in carrots is converted to vitamin A, which is another one of the main vitamins for skin health. Munch on carrot sticks with dip or make a yummy raw carrot cake or smoothie.

Here’s to feeding our body’s right and deliciously healthy skin!

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Claire Hargreaves