Eat Your Way To Glowing Skin With These Super Foods


Beauty trends come and go but a healthy, glowing complexion will never be out of style. what we eat has a huge effect on the way our skin looks; a lack of vitamins and essential oils, too much greasy food and dehydration can all leave skin looking lacklustre. 

Christine Bailey, nutritionist on behalf of The Harley Medical Group comments on the importance of eating right: “One of the easiest and cheapest ways to make improvements to your skin is to look at what you pile on your plate. In addition to topical creams and lotions and salon treatment, there are a number of foods known for their skin clearing properties that, added to your diet over time, may help to improve the appearance of your skin. Eating the right foods combined with a good skin care regime and treatments can make all the difference.”

For a clear, healthy complexion, add the following foods to your diet and watch how they benefit your skin.


  • Apple – good for sun protection

The antioxidant found in apple peel, quercetin, is known for protecting skin against the sun’s harmful UVB rays – the ones that can lead to skin cancer. Of course, it doesn’t mean you should skip the sunscreen altogether but you can relax knowing you’ve upped your skin protection simply by eating an apple.

  • Avocado – good for repairing damaged skin

Avocados are not just a tasty, healthy snack. They’re also packed with vitamin E which is a powerful antioxidant that repairs skin damage. They also contain high levels of vitamin C which boosts collagen production, keeping your skin looking youthful. The ‘healthy fats’ in this super food increase your skin’s moisture levels, contributing to a clear complexion. 


  • Blueberries – good for anti-ageing

Full of antioxidants, eating blueberries is a great way to boost your anti-ageing regime. They help to prevent age spots and wrinkles by fighting free radicals caused by sunlight, pollution and smoking. Plus, they make the ideal healthy snack.


  • Nuts – good for improving acne

The high zinc content in nuts is essential for controlling the amount of oil produced by your sebaceous glands – too much of which often leads to the formation of acne spots. It’s also great for repairing skin damage and gives you soft, supple skin to be proud of.


  • Oily Fish – good for improving eczema and psoriasis

If you suffer from inflammatory skin conditions such as psoriasis and eczema, upping your intake of oily fish can be a real help. That’s because it contains omega 3, essential fatty acids that have anti-inflammatory properties – which not only improve your skin’s appearance but also soothe and calm irritated and sensitive areas.


  • Romaine Lettuce – good for rejuvenating skin

Did you know that just six leaves of Romaine lettuce contain over 100 per cent of your daily volume of vitamin A – helping to promote cell turnover and giving you a youthful, revitalised complexion to boot. This lettuce also contains potassium which gives your skin a boost of oxygen and nutrients, helping to improve circulation and giving you a covetable glow.


  • Tomatoes – good for preventing skin damage

Tomatoes are rich in selenium; an antioxidant that gives you added protection from skin cancer and sun damage. It can also help prevent the formation of age spots, keeping your skin smoother, clearer and younger-looking for longer.


The above have long been hailed as ‘super’, and many of us include such foods in our diets on a daily basis. However, there’s a new generation of super foods in town, each with skin-boosting properties.

Christine Bailey, nutritionist on behalf of The Harley Medical Group talks us through some of the lesser-known super foods which can give you great skin care benefits.

  • Camu Camu – good for skin detox and collagen production

The camu camu fruit resembles a cherry and contains the highest known amount of vitamin C of any fruit, speeding up collagen production and keeping your skin glowing. As well as vitamin C, camu camu is high in fibre, which is great if you’re looking to detox your skin. Along with iron, potassium, calcium, B vitamins and antioxidants, it’s no wonder it’s reached super food status.


  • Sea Buckthorn – good for skin regeneration

Rich in vitamin C and quercetin, sea buckthorn helps to support and improve skin repair. With high levels of omega 7 fat, it also provides a good source of nourishment for your skin.

Christine says: “Increasing your intake of vitamin C and zinc rich foods will support immune function, helping to promote healing and production of collagen.”


  • Teff – good for maintaining healthy skin

If your skin’s seen better days, add teff to your diet. This tiny grain comes from Ethiopia, is gluten free and high in protein to help repair your skin. Rich in vitamin C, it stimulates collagen production and is ideal to add to your diet following a facial treatment such as The Harley Medical Group’s Dermaroller treatment. Designed to stimulate elastin and collagen production, Dermaroller gives you firmer, plumper skin. Eating teff afterwards helps to enhance the treatment’s results.


Remember that while eating super foods can give you the glowing skin you’ve wanted all your life, they’re not a miracle cure. It can take up to six weeks for new, healthy skin to show so you can expect it to take just as long to see the full benefits of any dietary changes.


If your skin condition is persistent, book a free consultation with one of our experts who will be happy to advise you on a range of suitable skin care products and treatments to leave you with a healthy-looking complexion.


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