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What to eat for better skin

looking in the mirror, what to eat for better skin by healthista

Better skin isn’t all about serums and sunscreen (though that helps). Nutritionist and Healthista Food Fixer Robert Hobson explains what to eat for better skin

It’s easy too forget that what we put into our bodies reflects on our skin. Just look at most healthy women you know and they emit a certain glow. So, we asked nutritionist extraordinaire Robert Hobson exactly what we can eat for better skin, plus whether supplements can help.

Omega 3

One of the most popular ones that people mostly hear of is the almighty omega 3. This can be found in oily fish such as salmon, mackerel and tuna. The importance of omega 3 is that it can help to reduce inflammation under the skin, which is good for skin conditions, psoriasis being one of them. It also has the ability to maintain strong skin cell membranes keeping the skin moisturised.

salmon on ice, what to eat for better skin by healthista

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Green and orange foods

Another good group of foods for skin are the green and orange foods. These foods are rich in Beta-Carotene, which is then converted into vitamin A in the body to help repair skin. Beta-Carotene also acts as a powerful antioxidant like omega 3 helping to reduce inflammation under the skin.

the highest level of vitamin C can be found in peppers which have almost four times the amount than citrus fruits

carrots and celery, what to eat for better skin by

Vitamin C

Vitamin C is again a strong antioxidant with the capability to produce collagen, giving the skin elasticity. Some foods that have high vitamin C levels are tomatoes when cooked, broccoli, kale and the highest level of vitamin C can be found in peppers which have almost four times the amount than citrus fruits.

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there’s a bit of a myth around the fact that if you eat foods like chocolate and greasy food they can encourage spotty skin

peppers, what to eat for better skin by

Vitamin E

This is also a strong antioxidant vitamin and gives the body a boost in the immune system, protecting cells from free radicals. The types of foods to source this vitamin can be found in nuts, seeds and avocados.

bags of nuts, what to eat for better skin by

What foods to avoid?

First of all, eating for better skin has to come from a well-balanced diet so if you’re not consuming these nutrients then you won’t begin to see these benefits.

There’s a bit of myth about some of the foods you should be avoiding, like chocolate and greasy food but there’s not a huge amount of evidence to support this.

Robert’s words of wisdom when it comes to a well balanced diet is to eat the best quality food, the most unprocessed and nutrient dense meals for better skin.


When it comes to supplements women may benefit from an Iron supplement. Iron is responsible for a healthy blood flow and producing healthy blood cells in the body. A lack of Iron can leave the body quite pale, tired and depressed.


Nutritionist Rob Hobson runs consultancies RHNutrition and HOPE (Helping Older People to Eat Well) and has built a reputation as a trustworthy and inspirational source of information working for the NHS, private clients and leading food and nutrition companies including supplements provider Healthspan. An obsessed foodie and skilled cook, Rob regularly cooks for celebrity clients and contributes to national press including Stella, Daily Mail, Grazia, Harpers Bazaar, Runners Fitness, Healthy magazine and Women’s Health

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