5 Steps to Healthy Skin


Eat plenty of zinc rich foods, zinc is essential for skin quality/function, immune system and wound healing: zinc is available in nuts and seeds, pepitas and sunflower seeds are a great addition to your salad, mix them with walnuts and almonds for a snack. Also found in red meat, pâté, oysters, eggs, chicken, turkey, tahini and mushrooms.

Vitamin C and Bioflavonoids:

Eat plenty of vitamin C and bioflavonoid rich foods, they are also essential for immune system, wound healing and skin function. Found in berries, capsicum, citrus fruits, cabbage, broccoli and in general colourful fruits and vegetables.

Gut Bacteria:

Fix your microbiome, if you are having bloating or tummy troubles, have a coated tongue or suffer from eczema, psoriasis or other skin problems, your microbiome most likely needs attention. It is really important for health, especially skin health, that you have the right balance of gut bacteria; it is a large part of your immune system, helps you to absorb nutrients from your food, reduces inflammation, removes toxins from the body and helps make brain neurotransmitters (sleep, mood etc). Medications like antibiotics, antacids and the pill will put your bacteria out of balance, as will stress, a high carbohydrate and high sugar diet. Reduce your sugar and carbohydrates, eat more probiotic foods like sauerkraut, kombucha in small amounts, kimchi, full fat Greek yoghurt and lots of colourful vegies. Fixing gut bacteria can be tricky so see a Nutritional Medicine Practitioner if you are not getting results.


Eat plenty of healthy fats, they feed the skin, reduce inflammation, remove toxins and your hormones are actually made from fats too so eating more fats can help to fix your hormonal issues! Oily fish such as salmon, mackerel, herring and sardines are great, avocado, cold pressed extra virgin olive oil, coconut oil, eggs and raw nuts and seeds are good additions to the diet. Full fat dairy is also great (for those who are not sensitive to dairy).


Drink more water! At least 2 litres per day. Just look at what a grape looks like when you remove the water content, yes, that’s a sultana – no more needs to be said!

Fiona Kane, Nutritional Medicine Practitioner, Informed Health Nutritional Wellbeing Centre

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