It is of great importance to pay attention to eating habits in order to have a healthy and radiant skin. Eating habits that support skin health affect not only our appearance, but also our general health. Adequate water consumption plays a critical role in keeping the skin moisturised and supple. Experts recommend drinking at least 8 glasses of water a day, because water maintains the skin's natural moisture balance and helps remove toxins.
Antioxidant-rich colourful vegetables and fruits, especially blueberries, blackberries, spinach, carrots and sweet potatoes, protect the skin from the harmful effects of free radicals. These free radicals are formed due to factors such as environmental pollutants, UV rays and cigarette smoke and can lead to premature signs of skin ageing. Antioxidants neutralise these harmful molecules, contributing to a younger and healthier looking skin.
Omega-3 fatty acids are found in foods such as salmon, walnuts, chia seeds and flax seeds and maintain the skin's moisture balance. Omega-3 fatty acids reduce inflammation in the skin, strengthen cell membranes and help keep the skin soft and supple. Therefore, regularly including foods containing omega-3 fatty acids in your diet can significantly improve skin health.
Vitamins and minerals are also critical for skin health. Vitamin C is abundant in fruits such as oranges, strawberries and kiwi and supports collagen production. Collagen is a protein that protects the elasticity and structure of the skin. Vitamin E is found in foods such as almonds, hazelnuts, spinach and protects the skin against UV damage. Vitamin A is found in foods such as carrots, sweet potatoes, spinach and promotes the regeneration of skin cells. Zinc is found in foods such as pumpkin seeds, sunflower seeds, almonds and regulates oil production in the skin and prevents acne formation.
A balanced and varied diet supports the repair and regeneration of skin cells by balancing protein, carbohydrate and fat intake. Proteins are the building blocks of skin cells and help repair and regenerate the skin. Complex carbohydrates provide energy and stabilise blood sugar, which helps keep skin healthy. Healthy fats keep the skin moisturised and reduce inflammation. Avoiding sugar and processed foods reduces the risk of inflammation and acne. Processed foods and sugar can increase inflammation in the skin and cause hormone imbalances, which can lead to acne and other skin problems. Therefore, avoiding such foods is important to maintain skin health.
Probiotic-rich foods, together with a healthy digestive system, can reduce inflammation in the skin and prevent acne formation. Probiotics such as yoghurt, kefir, sauerkraut support gut health and strengthen the skin's natural defence mechanism. Keeping blood sugar in balance by avoiding regular meals and snacks protects skin health. Sudden blood sugar spikes can cause inflammation and acne formation on the skin. Therefore, consuming regular and balanced meals is beneficial for skin health.

Proper nutrition for healthy skin supports the regeneration of skin cells by providing the vitamins and minerals the skin needs. Antioxidant-rich fruits and vegetables protect the skin against the harmful effects of free radicals and reduce the signs of aging. Adequate water consumption and a balanced diet help maintain the skin's moisture balance, resulting in a brighter and more supple appearance.