8 Best Foods to Eat for Healthy Skin

When it comes to attaining glowing and healthy skin, most people are aware of the need to avoid excessive sun exposure and smoking, as well as the need to moisturise regularly – but what about a person’s diet? Dr Tan Hiok Hee, a Singapore skin expert from Thomson Specialist Skin Centre shares his skin care advice.

1) Water

Many people take water for granted, but it is essential for keeping skin hydrated. Our skin is composed of 90% water, and drinking enough water ensures that skin cells are adequately hydrated, helping to maintain a healthy complexion.

2) Green tea

Green tea is packed with flavonoid phytochemicals called polyphenols, specifically catechins. These powerful antioxidants help prevent free radical damage to skin cells, contributing to healthier skin.

3) Essential fatty acids

Essential fatty acids, including Omega-3 and Omega-6, are crucial for glowing skin and healthy hair. Since our body cannot produce them, they must be consumed through diet. Good sources include oily fish like salmon and tuna, nuts and seeds such as walnuts and sesame, flax oil, and soybeans.

4) Antioxidants

Antioxidants help destroy free radicals generated by sun exposure, which can damage collagen in the skin. Besides green tea, berries like blackcurrants and raspberries are excellent sources. Other antioxidant-rich foods include tomatoes, cherries, spinach, and broccoli.

5) Vitamin A

Vitamin A is needed for healthy eyes, skin, and hair. A lack of Vitamin A can cause very dry and scaly skin and can also lead to hair loss and night blindness. Good sources include milk, butter, oily fish and eggs.

6) Vitamin B complex

The B vitamins are essential for skin metabolism as they help release energy from food. Whole grains, wheat germ, eggs, oily fish, and milk are excellent sources of B vitamins.

7) Vitamin C

Besides being an antioxidant, Vitamin C is also required for the production of collagen. Citrus fruits such as oranges and lemons are good sources. Other foods rich in Vitamin C include kiwi fruit, strawberries, blackcurrants, and tomatoes.

8) Iron

Iron deficiency can result in hair loss, nail abnormalities and also cause skin problems and itching. Iron is required in the formation of haemoglobin, which is the red pigment in our red blood cells, and a lack of iron can lead to anaemia. Good sources of iron would include red meat, liver, eggs, seafood and green leafy vegetables.

A proper diet, combined with good skincare, can increase your chances of having glowing skin, as well as lustrous hair and healthy looking nails. As with all things, moderation is necessary, and one should not go overboard or start on a new trendy diet without advice from a healthcare professional, particularly if you already have a pre-existing medical condition.

Looking for a skincare treatment or regimen?  Find qualified, experienced and licensed Singapore dermatologists at the Thomson Specialist Skin Centre. A dermatologist can help you understand your skin and create a skincare program that bests suits your needs. Book your appointment today.