Top 10 best foods to achieve healthy skin

Most of us are aware of how important diet is to our general health and wellbeing – and we are constantly made aware of all the things that are bad for our hearts, liver, overall weight and so on – unfortunately, mainly the tasty things!

One of the aspects that is sometimes overlooked though, is the effect of diet on our skin – but studies show that what we eat can have a significant effect on the health and aging of your skin. We regularly use a number of beauty products to enhance the appearance of our skin, but here are ten of the best foods you should consider including in your diet to help improve and maintain your skins’ health and appearance:


One of the essentials for keeping your skin flexible and moisturised is healthy fats – and avocados are high in these! They also contain compounds that protect your skin from sun damage, as well as being a good source of vitamin E, which is an important antioxidant, and vitamin C.


Most people are aware of the health benefits of fish – especially the ’oily’ or ‘fatty’ fish, such as salmon, mackerel and herring. All these fish contain Omega-3, which reduces inflammation, which can cause redness, acne and dry skin. Studies have also shown that fish oil supplements are effective in fighting skin conditions such as psoriasis and lupus. Fatty fish contains vitamin E and is a source of high quality protein, thus strengthening your skin in general, and zinc – vital in the production of new skin cells and overall skin health.

Sunflower seeds

Generally speaking, all nuts and seeds have skin benefits and are a good source of skin-boosting nutrients, including vitamin E.


Not, perhaps, everybody’s first choice when thinking about healthy foods, but walnuts are a great source of essential fats, zinc, vitamins E and C, selenium and protein – all important nutrients for your skin.

Sweet potato 

These are a great source of beta-carotene, a nutrient found in plants, which introduces vitamin A into your body. Beta-carotene is also found in oranges, carrots and spinach. Carotenoids keep your skin healthy by acting as a natural sunblock and protecting your skin cells from over-exposure in the sunlight, thus helping prevent sunburn and wrinkled skin. An added bonus to carotenoids is that is gives your skin a ‘warm’ colour, thus contributing to a healthier overall appearance.

Bell peppers

Another good source of beta-carotene, red or yellow bell peppers also provide vitamin C, which is integral in the production of collagen which keeps your skin firm and strong.

Dark chocolate

Many people’s favourite health food – chocolate! Dark chocolate, with high cocoa content, is fabulous for your skin! Cocoa contains antioxidants that improve skin thickness, hydration, blood flow and skin texture, as well as helping to prevent wrinkles. Enjoy some chocolate with a green tea or a glass of red wine – both of which have skin health benefits.


Their main skin benefit is the presence of lycopene – a carotenoid that protects your skin from aging and sun damage.


Soy contains isoflavones – compounds that either mimic or block oestrogen and benefit many parts of your body, including the skin. Soy can improve skin dryness and increase the important collagen we mentioned earlier.


Another good source of important vitamins, minerals and carotenoids, broccoli also contains sulforaphane which has anti-carcinogenic benefits for the skin.

Biba’s Hair and Beauty Salon can offer you advice on all aspects of skin care and health, and offer an extensive range of the highest quality treatments for both men and women, using the very best Aveda products.

Bibas Hair & Beauty

Mark & Sue Pittman established Bibas Hair & Beauty as their own in 1992. Together they have built a hair and beauty salon which provides both Londoners and visitors from around the world with expert salon services including great haircuts, colours and beauty treatments.

You can view our range of hairdressing and beauty treatments on our new website. For more information please contact us or request an appointment online.