How to Eat for Glowing Skin At Every Age

Healthy skin is relevant at every age. Whether you're a young person with acne/dry skin, or you're in your 40s and just want to know you're doing everything you can to support healthy skin, you're in the right place.

Some skin conditions are complex - for this we have dermatologists. For the more everyday challenges such as acne, dryness, flaking, eczema, dullness etc - your nutritional plan can go a long way!

Healthy skin is typically acheived by good all-round health. However, there are a few key strategies - today, I'm going to give you my top 5 tips for glowing skin.

Vitamin A: Also known as retinol, Vitamin A helps to strengthen the skins integrity and protects against scarring, whilst also providing essential antioxidant protection- great for acne sufferers and for reducing unnecessary wrinkles.

Skin is connective tissue. Vitamin A stimulates the fibroblast cells which are responsible for connective tissue production, helping keep the skin firm yet flexible, healthy and luminous. It also helps to reduce excess sebum naturally which is what can make skin look ‘oily’. The famous acne drugs Roaccuntane/Accutane are a large dose of vitamin A.

Vitamin A can be found in various foods such as liver, eggs, butter, carrots, sweet potato, pumpkin, cooked spinach, red capsicums, and mangoes. If you carry a mutation in the BCMO1 gene, you may convert plant‑based vitamin A (beta‑carotene) less efficiently, so it helps to prioritise animal sources. Consider a cod liver oil supplement, along with liver, sockeye salmon, and quality eggs, eaten regularly. I also often recommend this approach to women over 40, as age‑related changes and hormonal shifts may influence how well plant‑based vitamin A is converted, regardless of your genetic type.

Vitamin C: Have you noticed that your friends/family members who eat lots of fruits and veggies typically have great skin? This is partly due to the benefits of vitamin C.

Vitamin C is an important antioxidant which helps to reduce cellular damage and early-aging.

Vitamin C is also important component in connective tissue and plays a vital role in healing wounds and producing collagen. Therefore, consider vitamin C not only for healthy skin but also to keep your bones, joints and ligaments strong - in your 40s and beyond!

Found in most citrus fruits and green leafy vegetables such as papaya, kiwi fruit, blackberries, capsicums, tomatoes, strawberries, oranges, broccoli, spinach and kale.

Zinc: Zinc is a super-nutrient which works with other essential nutrients in numerous crucial pathways to support supple, healthy skin.

For example - zinc helps support wound healing, fight infections, regulate hormones, regulate oil production and maintain follicle health.

Zinc also supports healthy hormones - regulating dopamine (which helps you stay focused and craving-free), insulin - which regulates your blood sugar, and thyroid hormones - which regulate growth and repair of tissue, your energy, your mood, your immune system and so much more. Honestly I could write an entire book about the benefits of zinc so lets just say it's a superhero. Found in foods like seafood, beef, red meat, chicken, pumpkin seeds, almonds, cashews and chickpeas - zinc is anti-bacterial, antiaging, tightens pores and more.

FYI: Deficiency of zinc presents as flaky skin, brittle nails and hair, frequent coughs and colds, generally feeling run down, hair loss, low mood and motivation, insomnia/adhd flare up (poor dopamine regulation), white spots on nails and digestive symptoms. If you have any of these symptoms, focus on food sources - but also check in with your GP for a blood test. Be sure to request to test both Zinc and Copper - they compete and a high copper can create what's called a pseudo-zinc deficiency, even if your zinc levels are technically fine.

Omega 3 fatty acids: Also called essential fatty acids/EFAs are fats essential to human survival, but our body cannot produce them. Dietary sources are therefore essential.

Essential fatty acids (EFAs) help with reducing inflammation and support strong, supple, flexible cell membranes - improving health and ability to heal.

If you carry the FADS2 gene mutation, you may be unable to convert plant sources (which provide Alpha Linoleic Acid) into EFAs and incorporating fish/seafood regularly is essential. Alternatively, you may wish to supplement directly with fish oil or algal oil daily.

Increase your intake of foods like oily fish - salmon, mackerel, sardines and plant sources such as chia seeds, flax seeds, walnuts, olives and extra virgin olive oil to boost skin health.

The Role of Fibre

Having a good intake of fibre from our diet is crucial for a healthy gut microbiome. Our microbiome is made up of millions of different bacteria, some of which are beneficial (produce health benefits) and some less beneficial (commonly contribute to health complications - when in higher numbers) microbes. When we consume high amounts of processed foods, or foods high in refined sugars, excess alcohol or caffeine this can all increase our harmful bacteria.

Eating a diverse range of plant foods such as fruits, veggies, nuts, seeds, legumes and whole grains helps to support a healthy microbiome. Having a healthy gut microbiome supports absorption of nutrients, regular elimination of toxins, promotes hormonal balance, improves mood and motivation and so much more. If you're battling chronic skin conditions it may be time to assess your gut microbiome for any imbalances which could be addressed.

PS: If you have a child who suffers with itchy skin or eczema, check out my book 'Diary of An Itchy Kid: Kiko's Story'

Liver health

Responsible for detoxification, processing food, drink, toxins, hormones and so much more - a healthy liver is key if you want glowing healthy skin.

The liver relies heavily on the nutrients we provide. If the liver is overloaded by our poor choices (junk food, lack of water, environmental toxins, lack of sleep, alcohol/caffeine intake) and/or undernourished, it may struggle to do its job efficiently. We'll see this show up as congestion in our skin, excesses oiliness and breakouts or in some cases it may even lead to itching, rashes and hives. Typically I also see people becoming constipated, irritable, angry, hot and anxious too.

To support your liver, eat cruciferous vegetables such as broccoli, cauliflower and green leafy vegetables like cabbage, and brussel sprouts. Vitamin C is also crucial for liver health - eat lots of fruits and veggies, especially berries and citrus. The liver also needs a good supply of healthy fats including avocados, nuts and seeds. Lastly, a healthy gall bladder helps assist the liver to stay healthy - support gall bladder health with bitter foods, citrus and plenty of healthy fats and fibre. A cup or two of green or dandelion tea always goes a long way and a cup of nettle tea each day can go a long way too - bright eyes, glowing skin.

But it all has to be in balance - just eating more oranges isn't going to fix the problem. As you can see, what it really boils down to is lots of fruits and veggies, nuts, seeds, avocado, oily fish, whole grains, legumes, good sleep, water, rest, a healthy balanced lifestyle which incorporates time for stress-free enjoyment. All the stuff we know - get this right and your skin should display the benefits. If it isn't, it might be time to look deeper. Explore our range of services here or reach out at info@sydneycitynutritionist.com

Until next time, stay deliciously healthy.

Jennifer May

Nutritionist

#skinhealth #acne #nutritionist #sydneynutritionist #healthyskin #supportyourskin #glowingskin #dietforhealthyskin #SydneyCityNutritionist #nutritiontipsforskin #healthylifestyle