Are you washing your face carefully and avoiding picking at blemishes but still experiencing breakouts? What you eat can influence overall skin health. Below is general information about dietary patterns that may support skin health and foods that may contribute to skin concerns.
Fill your plate with
Omega 3 fats
Why?
Foods that contain omega 3 fatty acids, such as avocado, flax seeds, chia seeds, walnuts and salmon, are associated with anti inflammatory effects. Omega 3 fats play a role in maintaining skin structure and may support skin barrier function. Inflammation can contribute to various skin concerns.
How much should I eat?
Australian guidelines generally recommend eating fish two to three times per week, including oily fish where possible. If you do not eat seafood, consider including plant sources of omega 3 fats such as a small handful of walnuts or seeds most days. Individual requirements vary.
Antioxidant rich foods
Why?
Vitamins such as vitamin A and vitamin C contribute to normal skin function. Vitamin A is found in foods such as pumpkin, carrots, sweet potato and rockmelon. Vitamin C is found in foods such as kiwi fruit and citrus. These nutrients help protect cells from oxidative stress and support normal collagen formation.
How much should I eat?
Daily requirements vary depending on age, sex, pregnancy status and smoking status. Including a variety of fruit and vegetables each day can help meet nutrient needs. For example, one kiwi fruit provides a significant amount of vitamin C for most adults. For personalised advice, speak with a qualified health professional.
Cruciferous vegetables
Why?
Vegetables such as broccoli, Brussels sprouts, cabbage, cauliflower and kale contain naturally occurring compounds including sulforaphane. These foods contribute fibre and phytonutrients to the diet and support overall health, including liver function.
How much should I eat?
Aim to include a variety of vegetables daily, in line with Australian Dietary Guidelines. Preparation methods such as steaming, stir frying or adding to soups and smoothies can help increase intake.
Lean protein
Why?
Protein supports tissue repair and maintenance, including skin. Choosing lean sources of protein such as poultry, fish, eggs, legumes and lean cuts of meat can form part of a balanced diet. Balanced meals that include protein, fibre and healthy fats may assist with steady blood glucose levels.
How much should I eat?
Protein requirements depend on body weight, age and activity level. As a general guide, adults are encouraged to include a source of protein at each main meal. For individualised targets, consult a qualified health professional.
What you may choose to limit
Sweets and high sugar foods
Why?
Frequent consumption of foods and drinks high in added sugars may contribute to inflammation and overall health risks. Diets high in added sugars are also associated with increased risk of chronic disease.
How can I manage intake?
Consider replacing some discretionary foods with whole fruit. If consuming sweets, do so occasionally and in small portions in line with dietary guidelines.
Highly processed foods
Why?
Many highly processed foods are high in added salt, added sugars and saturated fats. High sodium intake may contribute to fluid retention in some individuals. A dietary pattern high in processed foods is associated with poorer overall health outcomes.
How can I manage intake?
Aim to base most meals on minimally processed foods such as vegetables, fruit, whole grains, legumes, nuts, seeds and lean protein sources. Limiting refined grain products such as white bread and sugary cereals may assist with overall dietary quality.
Dairy
Why?
Some individuals report an association between certain dairy products and acne. Evidence is mixed and responses vary between individuals. Dairy foods are an important source of calcium and other nutrients.
How can I manage intake?
If you suspect a link between dairy and your skin, consider discussing this with a GP or accredited practising dietitian before eliminating food groups. Alternative calcium sources include fortified plant milks, tinned fish with bones and leafy green vegetables.
Alcohol
Why?
Excess alcohol intake can contribute to dehydration and may worsen certain skin conditions. Alcohol consumption also carries broader health risks.
How can I manage intake?
If you choose to drink alcohol, do so within Australian guidelines, which recommend no more than 10 standard drinks per week and no more than 4 on any one day, with alcohol free days each week. Some people should avoid alcohol entirely.
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Risks and Recovery
This information is general in nature and is not a substitute for personalised medical advice. Skin conditions such as acne, eczema and rosacea may have multiple contributing factors including genetics, hormones, medications and underlying health conditions. Dietary changes may not resolve skin concerns for everyone.
Before making significant dietary changes, particularly if you have diabetes, gastrointestinal disorders, food allergies, are pregnant or breastfeeding, or are taking prescription medication, seek advice from a qualified health professional.