In order to support healthy skin repair and regeneration, we need to start by looking at the health of the gut. Skin issues can often reflect underlying imbalances in the gut, via the “Gut-Skin Axis”, the bidirectional relationship between the gut microbiome (the colonies of microorganisms that live in the gut) and the skin barrier. Therefore, a healthy, well-functioning gut with a diverse microbe population is a key cornerstone of skin health.
We can support the health of the skin and gut with a variety of different types of foods, including, but not limited to:
- Oily fish, e.g. salmon, trout, mackerel, sardines, anchovies. These types of fish are rich in omega 3 essential fatty acids called EPA and DHA, which anti-inflammatory and encourage beneficial gut microbes to produce short chain fatty acids (SCFAs) which support a strong skin barrier.
- Nuts & seeds, e.g. walnuts, almonds, pumpkin seeds, sunflower seeds. They contain vitamin E, a potent antioxidant, and zinc, which are important micronutrients for skin health, as well as being a rich source of essential fatty acids. They also contain fibre which feeds beneficial gut microbes, so that they can produce health promoting chemicals such as SCFAs.
- Avocados. A rich sources of fibre to feed beneficial gut microbes, plus vitamin E and healthy fats which support the plumpness and elasticity of the skin, as well as gut health.
- Orange and yellow fruits and vegetables, e.g. carrots, sweet potato, butternut squash. These foods contain beta carotene, a precursor to vitamin A, which helps stimulate collagen for skin firmness but also aids in wound healing and cell regeneration and keratin regulation.
- Berries, e.g. blueberries, blackcurrants, raspberries, blackberries. Berries contain fibre and are a rich source of polyphenols, which have an anti-inflammatory and antioxidant effect, which can help protect against skin cell damage as a result of environmental stressors such as pollution and UV damage.
- Green tea. Also contain polyphenols which are anti-inflammatory and help reduce redness and protect against bacterial infection. It also contains vitamin E and a flavonoid called EGCG, which helps decrease the production of sebum in the skin.
- Broccoli. Contains zinc and antioxidants vitamin A and C, which are crucial for skin health. It also contains sulforaphane, a chemical compound which provides protective effects against sun damage and helps banish free radicals, which can cause wrinkles and sagging skin.