Food for the Skin

April 2020 - Nutrition

We’ve all heard the saying “you are what you eat.” It’s a cliché, but consistently eating healthfully can really help you get that radiant look. Everyone has their favourite face cream or treatment, but beautiful glowing skin really does start from within.

We spend lots of time and money considering what we put on our faces. But how often do we think about how the food we consume is affecting our skin? With all sorts of supplements, special eating plans, and complexion drinks out there promising glowing skin from the inside out, it’s tough to tell what’s actually legit.

4 food tips for the skin

  1. Eat primarily fruits and veggies
    Fruit and vegetables contain powerful antioxidants that help to protect skin from cellular damage. Betacarotene, found in carrots, pumpkin, and sweet potatoes, as well as lutein, found in kale and spinach, are potent antioxidants. They are important for normal skin cell development and healthy skin tone.
  2. Drink lots of water
    I know you’ve heard this one over and over…and over again. But skin needs moisture to stay flexible! How much water you need to drink varies depending on the person, but eight cups a day should be your minimum. You’ll need more if you exercise vigorously or generally sweat a lot! If you work in an office, keep a large bottle of water on your desk to remind you to drink.
  3. Healthy fats
    Foods like oily fish, avocados, seeds, and nuts all provide essential fatty acids which help maintain moisture in the skin, keeping it supple and improving elasticity.
  4. Omega-3s
    Omega-3 and omega-6 fat are not made in the body and must be obtained through the diet. Oily fish, chia seeds, and walnuts are great sources of omega-3s. These fats help the body produce anti-inflammatory compounds, which may help inflammatory skin conditions like eczema.

    The bottom line is that what you eat can have a big impact on your skin health! Make sure you’re getting enough essential nutrients to protect your skin. The foods listed here are great options to keep your skin healthy, strong, and young.

    Here is one of my favourite “good for the skin” recipes: baked salmon. I like to serve it with a side of green vegetables and rice. It’s great to meal prep for a busy week ahead, while keeping things healthy. 

Baked Salmon


  • 4 salmon fillets
  • 1 tbsp olive oil
  • 1 tbsp garlic, minced
  • 1 lemon
  • 1 tsp Italian herb seasoning
  • salt and pepper
  • fresh dill


  1. Preheat oven to 400° F. Line a baking sheet with parchment paper and lay fillets skin down. Season generously with salt and pepper.
  2. Stir together olive oil, garlic, lemon juice from half the lemon, and Italian seasoning. Spoon and spread over entire salmon fillets. Using the other half of lemon, slice 4 thin slices and top each piece of salmon.
  3. Bake for 15–20 minutes. If you like the outside slightly crispy, broil the last 1–2 minutes.
  4. Garnish with fresh dill and serve!

Bailey Campbell has a passion to inspire others to fuel their bodies with great tasting food and make you feel your best! She doesn’t believe there is a “perfect” diet for everyone; she believes in balance and finding what works best for you and hopes to inspire you to live your healthiest, best life!!

Tagged With: , ,
SHARE THIS POSTfacebooktwitterpinterest