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The Impact of Diet on Skin Health: Foods to embrace and avoid

Written by: Mimi Kone



Time to read 4 min

A  plate of sliced watermelon with a laptop in the background

Imagine, for a moment, that your body is a grand orchestra. Each section, from the strings to the brass, plays a vital role in creating a harmonious melody. Now, think of your skin as the lead violinist. When the orchestra is in sync, the lead violinist shines, producing a radiant and captivating sound. But what happens if the orchestra is out of tune? The lead violinist struggles, and the melody is compromised. Similarly, the foods we consume can either harmonize our body's orchestra or throw it off-key, directly impacting our skin health.

Hello my beautiful readers!  🌼 If you've ever chatted with a friend about the secret to glowing skin, you've probably heard the age-old adage, "You are what you eat." And guess what? There's a lot of truth to that. Today, let's dive deep into the world of healthy eating and its profound impact on our skin. Grab a cup of green tea (it's great for the skin, by the way!) and let's get started.

The Radiant Rhapsody: Foods to Embrace for Glowing Skin



1. Fatty Fish: Salmon, mackerel, and sardines are your skin's best friends. Rich in omega-3 fatty acids, they keep your skin supple and moisturized. Plus, they're a fantastic source of vitamin E, one of the most crucial antioxidants for skin health.


2. Avocados: Not only are they perfect for your toast, but avocados are also packed with beneficial fats and vitamins E and C. These nutrients work together, promoting healthy, elastic skin.


3. Walnuts: These crunchy delights are a balanced source of omega-3 and omega-6 fatty acids, essential for skin function and appearance. They also boast zinc, which aids in inflammation reduction and skin barrier reinforcement.

hands cutting a slab of salmon


4. Sweet Potatoes: Rich in beta-carotene, which acts as a natural sunblock, sweet potatoes help prevent sunburn, dry skin, and even wrinkles.


5. Broccoli: This green veggie is a powerhouse of vitamins, minerals, and carotenoids. The sulforaphane in broccoli also helps protect your skin against sun damage.

The Discordant Notes: Foods to Sidestep for Optimal Skin Health

1. Sugary Treats: While they might be tempting, foods high in sugars can lead to a process called glycation. This process can cause skin to become rigid and lose its elasticity. So, maybe think twice before that second slice of cake!


2. Dairy: For some, dairy can trigger acne and other skin issues. It's essential to monitor how your skin reacts after consuming dairy products.


3. Fried Foods: Excessively oily foods can lead to oily skin and acne breakouts. Moderation is key!


4. Salty Snacks: High salt intake can leave your skin looking puffy and swollen. Remember to balance out with plenty of water.

5. Alcohol: While the occasional glass of wine is okay, excessive alcohol can dehydrate your skin, leaving it looking dull and tired.

A plate of cupcakes with pink frosting

The Encore: Healthy Eating Habits for Lifelong Skin Health

Diet plays a pivotal role in our skin health, but it's not just about the foods we eat. It's also about our eating habits. 


Regular meals, balanced nutrition, and adequate hydration form the foundation of radiant skin. Remember, it's not about depriving yourself but making informed choices. 


Listen to your body, understand its needs, and nourish it accordingly.


Incorporating "healthy eating" into our daily routine might seem daunting initially, but trust me, your skin will thank you for it. And it's not just about vanity. Our skin is the largest organ in our body, and taking care of it is a testament to overall health and well-being.


To wrap up our friendly chat, let's circle back to our orchestra analogy. Just as a harmonious orchestra produces a captivating melody, a balanced diet creates radiant skin. So, the next time you're about to indulge in a meal, ask yourself: "Is this food in tune with my skin's health?"


Remember, the journey to radiant skin is a continuous one, filled with learning and growth.


 Embrace the process, make "healthy eating" your mantra, and let your skin sing its most beautiful song. 🎶


Until next time, keep glowing and keep growing!





Avocado and Salmon Salad with a Citrus Twist

Prep time


Cook time





Main course


Contemporary fusion

In line with our discussion on the impact of diet on skin health, I thought I'd give you one of my favourite quick and healthy recipe that combines the skin-loving benefits of both avocado and salmon. This salad is not only delicious but also a radiant boost for your skin. Let's dive in!


2 fresh salmon fillets (preferably wild-caught)
1 ripe avocado, sliced
2 cups mixed salad greens (spinach, arugula, and romaine work well)
1/2 red bell pepper, thinly sliced
1/4 red onion, thinly sliced
1 small carrot, julienned or grated
1 tablespoon chia seeds (for that extra omega-3 boost!)
1 tablespoon olive oil
Salt and pepper to taste

For the Citrus Dressing:


Juice of 1 lemon
Juice of 1/2 an orange
2 tablespoons extra virgin olive oil
1 teaspoon honey or maple syrup
A pinch of salt and pepper


Prepare the Salmon

Season the salmon fillets with salt, pepper, and a drizzle of olive oil. 

Heat a non-stick skillet over medium heat. Once hot, add the salmon fillets skin-side down. 

Cook for about 4-5 minutes on each side or until fully cooked through and golden. Remove from heat and let it cool.


Whisk the Dressing: 

In a small bowl, combine lemon juice, orange juice, olive oil, honey, salt, and pepper. Whisk until well combined.

Assemble the Salad: In a large salad bowl, toss together the salad greens, red bell pepper, red onion, and carrot. Add the sliced avocado and chia seeds on top.


Add the Salmon: 

Once cooled, flake the salmon fillets with a fork and scatter the pieces over the salad.


Dress and Serve: 

Drizzle the citrus dressing over the salad. 

Toss gently to combine, ensuring all ingredients are well-coated with the dressing. 


Serve immediately and enjoy your skin-loving meal!


Tip: This salad is best enjoyed fresh. However, you can prepare the dressing in advance and store it in the refrigerator for up to 3 days.


With every bite of this refreshing salad, you're nourishing your skin from the inside out. The combination of omega-3 rich salmon, hydrating avocado, and the antioxidant boost from the citrus dressing makes this a perfect meal for promoting radiant skin health. 



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