graze health promise hero

the best foods for healthy skin

6th September 2017 by Jess

The quest for beautiful skin, starts on your plate! Here are some nutrients which are needed for healthy skin, and the best foods to get them from.

Jess golden berries

When it comes to radiant beauty, our body’s internal biochemistry is a key influencer on how you look, feel and experience life and there are so many factors which can have a positive impact!

Jess, graze nutritionist

The way you nourish your body has an enormously powerful impact on the health and appearance of your skin.

Your skin cells are born at the bottom of the dermis into an arena where nutrients are either present or lacking. The “information” present in your body when your skin cells are created influences the health and appearance of these cells.

Our outer layer of skin is made brand new approximately every 28 days which means we have an incredible ability to alter the way our skin looks, feels and appears in a relatively brief period of time, simply by taking even better care of what we put into our bodies.

Your skin is a barometer of what is going on inside your body, and many skin conditions, from eczema to acne to signs of aging, can simply be a reflection of your body’s internal needs. Many of these needs are nutritional ones...

nuts and seeds with illustration

essential fatty acids

EFA’s are the rock stars of the skin world! They can be found in whole foods and they help to beautifully nourish your skin.

If your skin is dry, prone to inflammation (reddening of the skin) and frequently dotted with white heads and black heads, you may be lacking in EFA’s, nutrients that are crucial to the skin’s natural oil barrier.

Good sources: fish (mackerel, tuna, salmon) and nuts and seeds (walnuts, almonds, flaxseeds, chia seeds, hemp seeds).

the benefits of almonds
graze plant protein blog content 2


The fourth most abundant mineral in the body and the mineral of beauty!

The health benefits of optimal magnesium intake include great energy (or certainly reduced fatigue), balanced electrolytes (which are essential for hydration and beautiful skin), good protein manufacturing in the body and the maintenance of healthy teeth and strong bones! What a mineral!

Good sources: green leafy veggies, tahini, seeds and nuts.

plant protein


Zinc contributes to hundreds of processes in the body, plenty of which are reflected on the outside. It is particularly needed for wound healing, whether that’s a cut or the aftermath of a pimple; it helps the skin involved to heal and helps prevent scar formation.

Zinc is particularly important if you have acne as acne itself can be a symptom of zinc deficiency. Zinc helps to control the production of oil in the skin, and it also helps to balance some of the hormones that can be involved in driving acne.

Good sources: oysters, red meat and seeds – particularly sunflower seeds and pumpkin seeds.

graze shop sweet content square

Vitamin C

Where do I start with this superstar nutrient? It is difficult to not play favourites with beautiful vitamin C! It does so many things for our health and beauty!

The health of your hair depends on vitamin c, as this vitamin supports the blood vessels that feed the hair follicles and is critical for circulation to the scalp.

Vitamin C helps the skin by reducing the damage caused by free radicals which are generated from over-exposure to sun or pollution and internal processes such as increased breathing at times of high stress!

Free radicals gobble up collagen and elastin, the fibres that support skin structure, leading to wrinkles and other signs of premature ageing.

Vitamin C is also involved in the production of collagen - not just the prevention of its breakdown - so for bouncy looking skin, dose up on vitamin C.

Good sources: think bright coloured fruit and veg – citrus fruits, red peppers, parsley, strawberries and pineapples!

nuts brazil

Vitamin E

Vitamin E is a powerful antioxidant that can penetrate through layers of the skin, assisting the body with the natural wound-healing process.

Vitamin E also helps to renew skin cells, making them stronger by reducing oxidative stress. When the body experiences oxidative stress (which happens throughout the day), cells can become weak and your skin may look dull.

Good sources: nuts, seeds and egg yolks!


To keep our skin plump and youthful, it’s important that we stay hydrated and listen to the signs our body gives us when it needs some extra hydration.

Fruits and vegetables are almost always over 70% water so the more of these we eat, the less we need to consume as fluid!

Herbal teas and soups also add up - a warm mug of soup or a chai tea when the autumn's creeping up is exactly what the body wants!

graze meet the taste experts ele content

Top 20 Foods for Healthy Skin

  1. Almonds
  2. Brazil nuts
  3. Sunflower seeds
  4. Walnuts
  5. Broccoli and cauliflower
  6. Spinach
  7. Sprouts
  8. Watercress
  9. Fresh oily fish
  10. Lemons
  11. Tomatoes
  12. Parsley
  13. Kiwi fruit
  14. Figs
  15. Coconut
  16. Blueberries
  17. Beetroot
  18. Avocado
  19. Nettle tea
  20. Green tea
Jess food

By Jess, graze nutritionist.

Our nutritionist extraordinaire, Jess trained at the Institute for Optimum Nutrition and is a registered practitioner with the British Association for Applied Nutrition & Nutritional Therapy. She's the creator of our health badges, to help you choose the snacks and boxes that are right for you. Check out everything from Jess on our blog, with recipes and tricks to help you keep making better choices, or go to her website at for even more.

view all posts by Jess

more from the graze blog