Eat your skincare to nourish your skin from within

After the indulgence of December, your skin might be dull, dehydrated and craving some glow-boosting nutrients. While using good skincare containing the right ingredients should absolutely be a staple in your routine, diet plays a vital role too. Our skin is a reflection of what’s happening internally and nourishing it from the inside can boost the benefits of skincare and treatments.

 Does diet matter more than skincare?

I’m a big believer in the idea of ‘eating your skincare’ because the food we eat can support everything from hydration, collagen production, barrier repair and inflammation. Skincare and nutrition work on different layers of the skin. Topical skincare acts from the outside-in to improve hydration, radiance and texture. Diet, works from the inside-out by supporting the systems responsible for collagen quality, inflammation control and barrier strength. So, what we eat shapes the foundation, skincare impacts the finish, and combining both gives the best results.

 Here's how to support the skin from the inside out…

The gut-skin connection

Gut health has a direct impact on the skin and when digestion or the microbiome is imbalanced, it can show up as inflammation, breakouts or eczema. Support the gut with high fibre fruits and vegetables to feed beneficial bacteria. Eating more fermented foods such as kimchi can introduce new microbes. Polyphenol rich foods like spinach, broccoli and good quality dark chocolate (70% or higher) can help calm inflammation. Together, these contribute to a healthier gut environment and can help settle certain skin concerns, especially when paired with barrier repairing skincare such as the Dr Somji Exosome Barrier Repair Serum.

 

Hydrate to beat dehydration

The skin cells need water to function. When skin doesn’t get enough water, you’ll notice more dullness or fine lines. If you don’t like plain water, try coconut water, which is full of electrolytes, or even herbal teas - green tea, in particular, is packed with antioxidants to protect against environmental damage. In the colder months, sip mineral-rich bone broth to hydrate and support healthy collagen.

 

Healthy fats for happy skin

If you want hydrated skin with minimal inflammation, up your intake of omega-3 fatty acids. Our body can’t produce it on its own, but it can be found in oily fish like salmon and sardines, and also walnuts, flaxseeds and chia seeds, which I like to munch on as snacks. Most of us are deficient in omega-3 fatty acids. I also like to supplement with the Bare Biology range.

 

Protein for firmness

Protein isn’t just for muscles - it’s also needed for stronger skin. The fibroblasts in the dermis (the thick, middle layer of skin) use amino acids from protein to produce collagen, which keeps skin bouncy and firm. Eating foods like lean meats, eggs and Greek yogurt gives the skin the building blocks it needs to repair itself and stay strong from within.

 

Nutrients for protection

A mix of fruits and vegetables provides vitamins and antioxidants that help protect collagen from oxidative stress and inflammation. It doesn’t need to be complicated - a handful of berries in your yoghurt, spinach in a smoothie or roasted carrots with dinner – it all adds up. You may have spotted the viral ‘retinol carrot salad’ on social media. Carrots, sweet potato and peppers all contain beta-carotene, which the body converts into vitamin A and I like to include these a few times a week. 

But eating vitamin A isn’t the same as using a retinol cream. Food supports skin health from within, but it doesn’t replace targeted topical actives, which is why I always use Dr Somji Night Recovery Cream before bed. Many of these foods are also high in vitamin C, which strengthens collagen fibres. If you’re looking to add a supplement to your routine - Altrient C has been shown in studies to improve skin firmness and texture. I suggest using this alongside our Dr Somji Signature Serum, which is loaded with vitamins A, C, E and FHenal’s Glow-Up Smoothie Recipe
Here is the recipe for my go-to smoothie, which I make when my skin needs a boost. It’s hydrating and full of skin-loving nutrients.

1 large handful spinach (approx. 30 g)
1/2 medium cucumber, chopped (approx. 75 g)
1 celery stalk, chopped (approx. 40 g)
100 g frozen pineapple chunks
¼ medium avocado (approx. 30 g)
Juice of ½ lemon (about 15 ml)
1 cm piece fresh ginger, peeled (about 5 g)
1 tbsp chia seeds (about 10 g)
250 ml coconut water

Add the coconut water to the blender first, then spinach, cucumber, celery, pineapple, avocado, lemon juice, ginger and chia seeds. 

Blend on high for 45-60 seconds until completely smooth; add a splash more coconut water if you prefer it thinner. Pour into a glass and drink straight away to maximise the vitamin and antioxidant benefits.