Year-round, your skin faces temperature changes, hormonal ups and downs, and is, in general, exposed to several chemicals and toxins.
Food, climate and lifestyle can all have an impact. The winter months are cold, dark and gloomy and the weather soon impacts how your skin looks and feels with dry skin and irritation setting in for many of us.
Then comes the summer, when your skin is exposed to the sun’s stronger UV rays and everyone whips out the sun cream for protection.
Your skin is the biggest organ in your body. It serves several important functions, including protecting you from infection, helping you to keep warm and getting rid of some of the harmful toxins that are produced when you sweat. It helps to regulate body temperature and promote good circulation and nervous system function.
So, you need to protect your skin as much as possible, and food plays a major role in this. What you put into your body often comes out. If your diet is poor and high in sugar and fats, your skin is more likely to be oily and prone to breakouts.
Whereas if you maintain a healthy diet with good sources of vitamins and antioxidants, your skin is more likely to get that natural-looking glow.
• How to keep your skin healthy
When it comes to looking and feeling your best, having healthy skin is key. But what does it take to keep your skin looking healthy? From prevention to maintenance, there are several things you can do to maintain a natural complexion.
First and foremost, an important part of keeping your skin healthy is wearing sunscreen daily. Even if you don’t typically spend much time outside in the sun, applying SPF can protect your skin from harmful UV rays while also helping to prevent signs of aging.
Be sure to select a broad-spectrum sunscreen with at least 15 SPF or higher for the best protection. In addition to keeping up with daily sunscreen use, you should ensure that you’re eating a balanced diet filled with fruits, vegetables, whole grains and lean proteins, and drinking plenty of water.
Water helps flush out toxins and keeps your skin hydrated. Aim for at least eight glasses per day. Getting enough sleep will help reduce stress levels and give your body time to rest and regenerate itself overnight. And keeping your skin clean is essential in maintaining good health.
Clean skin helps to remove dirt, bacteria and other pollutants which can cause serious harm to your body if left unchecked. Without regular cleaning, these toxins can enter the body through your pores and lead to various skin issues such as itching, rashes or even infection.
In addition to cleansing the body of impurities that can build up on your skin’s surface, keeping it clean promotes healthy circulation and encourages cell renewal which helps keep wrinkles at bay.
A regular skincare routine should include gentle daily cleansers as well as exfoliation a few times a week. This will help remove any dead cells from the surface of the skin and make way for new ones. Moisturisers are also important for keeping your skin hydrated and preventing dryness which can lead to cracking and irritation.
• Top five foods to eat for healthy skin
Your diet plays a vital part of your overall wellbeing and will help you to achieve and maintain healthy skin. There are many foods that help improve your skin and keep it looking and feeling in top condition, including:
Fatty fish
Salmon, mackerel, and herring aren’t just brain-boosting fish—they’re also packed with omega-3 fatty acids, essential for glowing, healthy skin. Omega-3s help to maintain your skin’s natural moisture barrier, keeping it supple, hydrated, and soft. They also have powerful anti-inflammatory properties, which may help calm redness, reduce blemishes, and even ease skin conditions like eczema or psoriasis. Plus, fatty fish are a great source of vitamin E, a key antioxidant that helps protect the skin from oxidative damage.
Sweet Potato
This colourful root veggie is a skin-saver in disguise. Sweet potatoes are rich in beta-carotene, which the body converts into vitamin A—a nutrient vital for skin cell turnover and repair. They also contain vitamin C to support collagen production and vitamin E to guard against environmental stress. Together, these antioxidants help defend the skin from premature ageing, dryness, and dullness, leaving your complexion looking brighter and more refreshed.
Bell pepper
Whether you prefer them red, yellow, or orange, bell peppers are bursting with skin-protective nutrients. High in beta-carotene (a precursor to vitamin A), they help keep your skin firm and youthful. Even more impressive? Just one bell pepper can give you more than 150% of your daily vitamin C needs—crucial for producing collagen, the protein that gives skin its structure and resilience. Bonus: vitamin C also has antioxidant effects that may help prevent breakouts and promote a more even tone.
Dark chocolate
Yes, really! Dark chocolate (with a high cocoa content—ideally 70% or more) is rich in flavanols, a group of antioxidants that can improve blood flow to the skin, boost hydration, and reduce the appearance of wrinkles. Some studies even suggest dark chocolate can offer mild protection against UV damage. But before you swap SPF for a chocolate bar, remember—this is a delicious complement to your skincare routine, not a substitute for sun protection!
Broccoli
This cruciferous veggie is a skin-health overachiever. It’s loaded with vitamins A, C, and E, zinc, and lutein—a powerful antioxidant that helps protect your skin from oxidative stress, which can cause dryness and wrinkles. Broccoli also contains sulforaphane, a unique compound that may help protect against sun damage and support the skin’s natural detoxification processes. It's like nature’s mini facial in a floret.
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Disclaimer:
Information and other content provided in Lily & Loaf blogs should not be construed as medical advice and should not be considered a substitute for professional medical expertise. If you have any medical concerns, you should consult with your health care provider.
