Want glowing, healthy skin this summer?

Here is a list of the top nutritionist-approved foods you should eat as part of your skincare regime. These will help to hydrate your skin, fight the effects of free radicals and enhance your complexion.

And the best part? By consuming these foods, you’ll not only be looking after your skin health, but you’ll also be looking after your overall wellbeing. Visible effects of dietary changes can occur in as little as 6 weeks which is just in time for enjoying yourself poolside this summer.


Avocados are a healthy fat that aids glutathione production. This powerful antioxidant helps to prevent free radical damage and can slow down skin aging. The fruit also contains a healthy dose of vitamin C and vitamin E; nutrients that help protect the skin and support its natural healthy glow.

Dietary fats in general, such as avocado, extra-virgin olive oil, nuts, seeds and fatty fish, are rich in omega-3 fatty acids. This anti-inflammatory nutrient helps to plump up the skin’s appearance by reducing inflammation.

Omega-3 fatty acids also suppress the hormone known as insulin-like growth factor 1 (IGF-1), which helps to reduce spots and blemishes. This is particularly beneficial if you suffer from acne or frequent breakouts and can be effective when consumed during skincare treatments such as Photodynamic Therapy.


Vital to skin health are antioxidant-rich superfoods including tomatoes. Tomatoes contain lycopene which is well known for its anti-aging benefits and protection against sunburn. You’ll still need to wear a quality sunscreen though for adequate protection from the summer rays.

Tomatoes are also a good source of phytonutrients, vitamin C and beta-carotene, the antioxidant that converts to vitamin A. When eaten with olive oil, tomatoes have also been found to boost collagen production. This helps to maintain the structure of your skin cells, enhancing skin tone and it’s youthful appearance.

Before and After of acne scarring treatment

Before and After of acne scarring treatment at Cosmos Clinic

Stimulating collagen production is so important in skin health which is why its the basis of many skin treatments including Platelet Rich Plasma, Laser and Skin Needling.

Cruciferous vegetables

Cruciferous vegetables like broccoli, Brussel Sprouts, kale, and cabbage are your liver’s best friends and important for supporting your body’s detox pathways. Breakouts, acne and skin health complaints such as eczema and dermatitis are strongly associated with suboptimal detoxification. This may be due to excess oestrogen, stress, digestion bi-products, sugar, environmental toxins…the list goes on.

These foods are also rich in fibre which is essential for feeding your gut microbiome. An imbalance in gut bacteria has also been linked with skin issues including acne and eczema.

Zinc-rich foods

If you’ve experienced any form of skin damage, be it from sunburn, ageing or as a result of persistent breakouts, zinc-rich foods should be at the top of your list as they offer plenty of health benefits. These include fish, red meat, poultry, whole grains, nuts and seeds.

This mineral is anti-inflammatory and important for the production of new skin cells. It’s also involved in the regulation of sebaceous glands function which produces oil. By doing so, zinc helps to repair skin and keep it supple. Having inflamed skin, unsightly lesions or delayed wound healing is a sign you need more zinc in your diet.


While not a food, water is essential for beautiful skin. Without water, you’re likely to experience dry skin and you’ll interfere with your body’s ability to digest and detoxify, both of which can impair healthy skin.

As the largest organ, the skin is made up of thousands of cells. Just like all other cells, skin cells are made up of predominantly water. When your skin cells are hydrated, they maintain their structure and firmness. As a result, you may notice your skin glows more than usual.

Before & After of wrinkle treatment via Dr Joseph Ajaka's Real Self Profile

Before & After of wrinkle treatment via Dr Joseph Ajaka’s Real Self Profile

When dehydrated, you’ll present with dry skin. It may even be tight and flaky, particularly in the areas with blemishes. Dehydrated skin doesn’t have as much resilience as hydrated skin and is more prone to developing fine lines and wrinkling.

If you’re not a fan of drinking plain water, try adding citrus fruits like lemon or grapefruit, or berries such as raspberries and blackberries to improve the flavour. Coconut water is another option to help improve your hydration and nourish your skin. This is particularly important during the warmer months and on days you exercise more.

If you’re suffering from persistent skin complaints, such as acne, scarring, pigmentation or enlarged pores, take a look at the effective treatments available at Cosmos Clinic. For any questions, get in touch with our team!