When it comes to radiant, healthy skin, what you put on your body matters — but what you put in your body matters even more.
Skincare isn’t just serums and moisturisers; it’s a reflection of your internal health. Increasing scientific evidence shows that dietary patterns directly affect skin hydration, elasticity, inflammation, and even premature ageing.
Let’s explore the nutrients your skin loves — and the science that backs them.
Omega-3 Fatty Acids: The Skin’s Natural Shield
Omega-3s are essential fatty acids your body can’t make on its own. They help maintain the skin’s lipid barrier, locking in moisture and protecting against irritants.
Clinical studies have shown that omega-3s help reduce inflammation, benefiting conditions like acne, eczema, and psoriasis. They also improve skin smoothness and resilience.
Sources: Salmon, sardines, flaxseeds, chia seeds, walnuts
Science Insight: Deficiency in omega-3s can lead to dry, rough skin and increased sensitivity due to impaired barrier function.
Antioxidant-Rich Berries: Your Skin’s Defence Squad
Antioxidants neutralise free radicals — unstable molecules that accelerate cell damage and ageing. Berries are loaded with vitamin C and polyphenols, which help protect collagen and maintain firmness.
Sources: Blueberries, strawberries, raspberries, blackberries
Research Insight: Diets high in antioxidants are linked to reduced wrinkle formation, better hydration, and improved photoprotection from UV damage.
Vitamin C: Collagen’s Essential Partner
Vitamin C is a cofactor in collagen synthesis — meaning your skin can’t make strong, structured collagen without it. It also helps lighten pigmentation and defend against UV-induced oxidative stress.
Sources: Oranges, kiwifruit, papaya, guava, Kakadu plum (Australia’s own vitamin C powerhouse)
Pro Tip: Vitamin C and vitamin E work synergistically — together, they enhance antioxidant protection and reduce UV damage.
Leafy Greens: Detox and Glow
Leafy greens deliver vitamins A, C, and E, carotenoids, and minerals like magnesium and iron — all vital for healthy cell turnover and stress regulation.
Sources: Spinach, kale, broccoli, Swiss chard
Science Spotlight: Carotenoids (like beta-carotene and lutein) are stored in the skin, enhancing natural radiance and providing mild UV protection from within.
Healthy Fats: The Dew Factor
Healthy fats — especially monounsaturated and polyunsaturated fats — reinforce cell membranes and support elasticity, suppleness, and hydration.
Sources: Avocado, olive oil, almonds, sunflower seeds
Evidence: People with higher intake of unsaturated fats tend to show fewer signs of premature ageing and improved skin barrier recovery.
Zinc: The Repair Mineral
Zinc plays a crucial role in wound healing, oil regulation, and inflammation control. Low zinc levels have been correlated with increased acne severity in several clinical studies.
Sources: Pumpkin seeds, lentils, chickpeas, cashews, seafood (especially oysters)
Did You Know? Zinc also helps protect against UV damage and supports collagen remodelling.
Water-Rich Foods: Hydration From the Inside Out
Hydration influences elasticity, plumpness, and overall skin comfort. While drinking water is key, hydrating foods add bonus electrolytes and antioxidants.
Sources: Cucumber, watermelon, celery, lettuce
Pro Insight: Water-rich foods contribute to internal hydration and antioxidant defence, helping skin appear smoother and more luminous.
Bringing It All Together
Healthy, glowing skin starts from within. A diet rich in omega-3s, antioxidants, vitamins, minerals, and hydration builds the foundation for strong barrier function and lasting luminosity.
Pair these nutrients with a consistent, evidence-based skincare routine, and you’re supporting your skin on every level — inside and out.
Key Takeaway: Skincare isn’t just topical. It’s nutritional, emotional, and cellular. Feed your skin the right ingredients, and it will reflect that nourishment in your glow.