Foods That Fight Inflammation And Promote Skin Health

Skin nutrition – which food shall we eat for?

It’s important to always remember that beauty is an inside job. The food we eat directly affects the appearance of our complexion and determines how we age. For good skin nutrition each meal you eat should contain the three crucial components: protein, healthy fats (essential fatty acids), and good carbohydrates such as fresh fruit and vegetables.

Not only will these nutrients yield beautiful skin, but they also have preventative and protective qualities that will not only slow the aging process, but also reduce inflammation in the body (decrease signs of acne).

Our skin reflects our diet almost immediately. If we consume sugary, processed and fatty foods, our skin is likely to react by becoming inflamed, puffy and rough in texture.

To maintain youthful, glowing skin, it’s important to take these necessary steps for good skin nutrition and skin health:

  1. Drink up! Make sure you are consuming enough water. Water is vital to keep skin clear and hydrated, and helps flush out toxins.
  2. For dry skin, load up on Omega-3’s. Essential fatty acids (EFA’s) are necessary for supple, healthy skin and help to repair the protective barrier that keeps moisture locked in. Foods such as chia seed is the most potent plant-based source of omega-3 with more omega-3 than wild Alaskan salmon or flax seed. Including omega-3- based products will provide beneficial moisture and skin nutrients to the skin that can help with hyperpigmentation and acne/ acne scars.


The gut is our second brain, meaning its essential for individuals to acknowledge the importance anti-inflammatory foods have on skin health and skin nutrition.

Our skin reflects our diet almost immediately.

The Building Blocks to Skin Nutrition:


Protein is made up of amino acids that are the building blocks cells use to repair themselves.  Omega-3 fatty acids and monounsaturated fat (healthy fats) have powerful anti-inflammatory effects improving skin’s texture, moistness, smoothness and suppleness.

protein has powerful anti-inflammatory effects improving skin’s texture, moistness, smoothness and suppleness

Fresh vegetables and fruit.

These contain antioxidants that stave off free radicals, the aggressive molecules produced by a diet rich in sugars and starchy foods, as a byproduct of your metabolism or the environment.

Free radicals create inflammation that damages your cells, resulting in inflexibility, wrinkles, sagging and the loss of firmness, tone, radiance, and texture in the skin. fresh fruit and vegetables provide vital anti-inflammatory benefits.

fresh fruit and vegetables provide vital anti-inflammatory benefits

The Super Ingredients for good Skin Nutrition:

Wild Salmon.

The world’s most heart healthy source of protein. It is rich in long-chain Omega-3 essential fatty acids—the most beneficial kind—which inhibit inflammation, protect heart health and act as natural anti-depressants, increase feelings of well-being, and help keep skin supple, radiant and young.

salmon keeps skin supple, radiant and young.


The richest sources of rutin, a bioflavanoid which may help prevent broken capillaries and strengthens small capillaries in the skin.

It also contains glutathione—an essential and abundant tripeptide antioxidant found within the cells that play a huge role in the cell’s ability to fight free-radical damage.

Glutathione is an effective suppressor of free radical damage and our primary antioxidant defence.

effective suppressor of free radical damage and our primary antioxidant defense.

Leafy Greens.

Rich in the antioxidant plant pigments known as carotenoids, which, protect skin cells against UV radiation.

Their important antioxidant, anti-inflammatory effects block sunlight-induced inflammation in the skin and reduce the risk of heart disease and —which leads to wrinkles and skin cancer.

antioxidant, anti-inflammatory effects block sunlight-induced inflammation in the skin

Olive Oil.

Extra Virigin Olive Oil is rich in oleic acid, which acts as a emollient. The essential fatty acids present in olive oil  provide anti-inflammatory activity and nourish the skin.

The polyphenols that are found abundantly in olive oil are multi-faceted antioxidants and extremely efficient. Polyphenols are exceptionally protective and stable.

Olive oil contains super antioxidants, Polyphenol groups and Hydroxytyrosol which is extremely rare and effective in even small concentrations. It has been proven to be effective in improving general appearance and health.

According to a study published in the American Journal of Clinical Nutrition, women with a higher intake of healthy fats had firmer skin tone and fewer wrinkles.

firmer skin tone and fewer wrinkles

Green Jasmine Tea.

Enjoy a cup of green tea after your meal and don’t worry about the caffeine, since a compound in green tea called theonine blocks the negative effects of caffeine, while acting as a natural mood elevator and promoting feelings of well-being.

Because green tea is rich in polyphenol antioxidants, it can help fight inflammation and age-accelerating free radicals, protect against heart disease and cancer, boost the body’s natural defenses, and exert anti-viral and anti-bacterial effects.

boost the body’s natural defences

Seeds and Nuts.

Walnuts, Hazelnuts, and almonds are rich in short-chain Omega-3 essential fatty acids, which impede the accumulation of fats in artery walls that promotes strokes, angina, and heart attacks.

Seeds and nuts are also high in the amino acid arginine, which prompts the body to stimulate sexuality, release vital hormones, boost the immune system, burn fat, increase lean muscle mass, lower cholesterol.

boost the immune system

Pinot Noir.

This is a delightful wine to accompany foods like salmon because pinot noirs have enough acidity in them to mitigate the fatty content.

Red wine contains a powerful antioxidant, resveratrol,  that provides heart-healthy, anti-acne, anti-aging benefits. It also appears that resveratrol helps protect the skin against the sun’s UV radiation.

powerful antioxidant, resveratrol, that provides heart-healthy, anti-acne, anti-aging benefits

Old Fashioned Oatmeal.

This is high in fibers that enhance weight control and discourages cardiovascular disease; the beta-glucan fiber in oats and also barley exerts beneficial anti-glycemic effects as well, helping to stabilize blood sugar which impacts inflammatory levels in the body.

oatmeal impacts inflammatory levels in the body

Mediterranean Diet for Skin Nutrition

You are probably wondering what diet may be the most ideal diet for healthy, glowing skin. The answer is, the Mediterranean diet.

This way of eating features nuts, fish, olive oil, whole grains and lots of fresh fruits and vegetables (not to mention a daily glass of red wine!) which are ideal for skin nutrition.

What’s more, when it comes to losing weight and keeping it off, studies have found that diets that include a moderate amount of healthy fat are more effective and a whole lot enjoyable.

Healthy fats not only offer cosmetic benefits to your skin nutrition. They also contribute to the role of absorption of protective antioxidants like beta-carotene, lycopene, and vitamin E.

The Journal of Nutrition published a study that by adding avocado to a salad increased the absorption of these fat-soluble nutrients up to 15 times.

Once absorbed, these antioxidants help to protect your skin against UV damage that contributes to skin cancer and aging. A diet rich in healthy fats could decrease your chances of blemishes and oily skin and is ideal skin nutrition.

ideal diet for healthy, glowing skin

This article is written by Katarina Kupcikova